💡 Полезный инструмент: Измерьте пропорции с помощью калькулятора типа тела.

🎯 Перед тренировкой: Рассчитайте энергопотребность в калькуляторе поддерживающих калорий.

Training Priorities for an Hourglass Silhouette

An hourglass figure thrives when upper- and lower-body development stay in sync. Focus on smart strength work, controlled conditioning, and consistent recovery habits.

Build Proportionate Strength

  • Upper body: Alternate presses, rows, and lateral raises to protect shoulder width.

  • Lower body: Squats, hip thrusts, and split squats keep hips strong without overpowering the torso.

  • Core: Use anti-rotation drills and planks to define the waist without bulking it.

Condition With Intention

Blend low-to-moderate cardio sessions (30–40 minutes) with one or two short HIIT bouts each week. The goal is cardiovascular health, not shrinking curves.

Recovery Rituals

Schedule mobility flows, yoga, or Pilates to open hips and thoracic spine, and aim for 7–8 hours of sleep. Track measurements monthly so you can tweak volume early.