The hourglass figure has long been revered as the epitome of femininity and attractiveness, but it’s important to remember that every body is unique and beautiful in its own way. That being said, if you’re interested in achieving an hourglass figure, there are some diet, exercise, and clothing tips that may be helpful to you. It’s important to remember that these changes should be made for your own self-confidence and happiness, not to meet society’s narrow beauty standards. You deserve to feel good in your own skin, no matter what your body shape or size may be. With a little bit of effort and patience, you can learn how to embrace and enhance your natural curves.

Diet and Nutrition For An Hourglass Figure

Proper nutrition is an essential component of any healthy lifestyle, and it’s especially important if you’re striving for an hourglass figure. A balanced diet that includes a variety of fruits, vegetables, lean proteins, and whole grains will provide your body with the nutrients it needs to function optimally. It’s also important to stay hydrated by drinking plenty of water throughout the day.

To slim down your waist and create more definition in your hourglass shape, it’s helpful to focus on low-calorie, nutrient-dense foods. Some examples of these types of foods include:

  • Leafy greens like spinach and kale
  • Berries such as strawberries and blueberries
  • Lean proteins like chicken, fish, and tofu
  • Whole grains like quinoa and brown rice

In addition to choosing the right types of foods, it’s also important to pay attention to portion sizes. It’s easy to overeat, especially when you’re eating high-calorie, processed foods. To help control portion sizes, try using a smaller plate or bowl, and be mindful of your hunger and fullness levels.

When women lose weight, it generally is lost in other parts of the body first. Much to a woman’s frustration, the fat in the hips and thighs is usually the last to go, and the most difficult to lose, as the body stores this valuable fat for the purpose of pregnancy and breastfeeding. According to Will Lassek, M.D., and Steven Gaulin, Ph.D. in the book, “Why Women Need Fat”, the fat that is stored in a women’s hips and thighs is rich in a very valuable substance that is concentrated in this part of the body. This fat is high in something called DHA, which is a component of the Omega 3 fatty acids in our diets.

In addition to a balanced diet, some studies have suggested that including estrogen-rich foods in your diet may help to increase the size of the breasts and hips, creating a more pronounced hourglass shape. Estrogen is a hormone that plays a role in the development of female secondary sexual characteristics, such as the breasts and hips.

Examples of estrogen-rich foods include:

  • Soy products like tofu, edamame, and tempeh
  • Flaxseeds
  • Fruits like apples, cherries, and pears
  • Vegetables like beets, carrots, and fennel

    It’s important to note that the effects of estrogen on the body are complex and not fully understood, and more research is needed in this area. It’s also worth noting that estrogen levels can be influenced by a variety of factors, including genetics, age, and overall health. As with any dietary changes, it’s a good idea to consult with a healthcare professional before making any significant changes to your diet.

Pro Tip – Cut way back on the Omega 6 fats by avoiding processed grains and vegetable oils. Not only will you have a better body shape, but you will decrease the amount of inflammation and YOUR brain will be healthier and function better as well.

Healthy Nutrition to Lose Weight and Build Curves

Go for fresh foods, lots of greens, fruits, lean meats and whole grains. There are tons of diets out there, some fads, and some with rave reviews. I have friends who are on a low to no carbohydrate diet and some who have tried a raw food diet, but for me it was all about balance, which meant simply clean eating and portion control. I am a big believer that the amount of physical activity you do should directly correlate with how many calories you consume.

Getting into the right eating habits will not only help shed some of the pounds, but also promote hormonal balance. This is key for a female looking to maintain her curves. If your hormones are out of proportion, that could increase androgen levels. Androgens happen to be male hormones. Having an imbalance in this area can affect how your body deposits fats.

Balance Your Hormones

Estrogen is a female hormone that is responsible whether you get a curvy body or a formless body. In women whose estrogen levels are low, fat packs to wrong places. Women with elevated androgen levels (male hormones) are completely flat or formless, like boys. However, having estrogen levels that are too high can also cause obesity. This is why hormonal balance is so important. ( You can read about it in my last post.)

Estrogen influences fat deposits to hips, thighs and butt. Whereas androgen tends to send them to the upper body. That explains the difference in physique between men and women and why transgender individuals are often placed on estrogen medication, to help feminize their features and body shape.
If your estrogen levels are on the lower side, you can supplement your diet with foods and herbs that can help to replenish estrogen levels. Here are my favorite herbs that are traditionally used to increase curves. Always check with a doctor before beginning any supplement product.

Best Supplements For Natural Curve Enhancement

1) Maca

Maca is a root plant cultivated in South America and has been used by the natives for healing purposes and consumption as food. According to Cathy Wong, a licensed naturopathic doctor, some of the proposed benefits of maca root powder are helping to address issues of fatigue, certain symptoms of menopause and sexual dysfunction in men and women.
Certain studies have also linked maca root powder with helping to regulate and balance hormones in men and women. According to, maca root works by telling your hypothalamus-pituitary gland when it is producing too much or too little of a particular hormone, helping to regulate that hormone.
The beauty of maca is that it contains no hormones unlike many other herbs that are traditionally used to increase curves. It works with your pituitary glands to promote hormones at optimal levels.

I get mine straight from Amazon:

The standard dosage for maca is 500mg daily and can be taken up to 3000mg or 6x daily. Anything more than that might be overkill. Maca is also a stimulant and has been reported to cause rapid heartbeats in women and the likelihood of this happening increases with a higher dose.
Maca can encourage a more feminine figure by helping to regulate your system and an increased estrogen level can mean more fat deposits in breasts, hips and the booty.
Now keep in mind, your body shape is not solely determined by your hormones. Genetics as well as bone structure are also huge factors. So you have to be realistic.  The main point is promoting optimal hormonal balance can impact the shape of your body and a healthy diet can have a positive impact on hormonal levels.
Personally, I prefer maca in powder form and find that it absorbs better. It can be easily mixed into smoothies, almond milk or other fruit juices. Combining maca with strength training workouts that target areas such as glutes, thighs, hips and lower back to accentuate the curves, can produce fantastic results.

2) Fenugreek

Fenugreek contains a special component known as diosgenin that increases estrogen levels in the body, resulting in bigger breasts and fuller curves overall. Fenugreek does contain phytoestrogens that mimic human estrogens and help to regulate hormones. The standard dosage for fenugreek is 500-1,000mg daily
The one I get is the Soleray brand, you can find it in Wholefoods or directly from Amazon.

3) Saw Palmetto

Saw Palmetto is rich in a variety of potent ingredients. It has flavonoids, plant sterols and fatty acids. It is also brimming with polysaccharides, sugars that are effective in boosting the immune system.

Saw Palmetto is said to mimic the effects of estrogen which increase breast and butt size, especially in puberty and pregnancy. When you take Saw Palmetto supplements, you can spike up the estrogen levels in your body – therefore resulting in bigger butt and breasts.

Apart from increasing estrogen levels in the body, consuming Saw Palmetto also results in the production of prolactin, a hormone usually found in nursing mothers. This substance is the main reason why nursing mothers have bigger breasts and wider hips.

Again here is one I get from Amazon, or you can find it at Wholefoods:

Aside from helping enhance your curves, it’s also great for:

  • Regulated Menstruation
  • Cure for Acne
  • Hair Growth
  • Clearing Internal Passageways

The Fitness Plan to Lose Weight and Maintain Curves

In addition to diet, working out can help tone the right areas while lifting and emphasizing the others. A curvy silhouette is an hourglass in shape, defined shoulders, small waist and full hips, thighs and butt. Light cardio or running, accompanied by strength training, can accentuate your natural curves.
If you’re seriously looking to beef up the booty, then consider weightlifting. Anyone can add volume to any part of their body through targeted, intense weight training supplemented by protein shakes. It’s the same concept men use to build up their biceps or pecs.
Utilizing heavy weights, you work out the area you are looking to accentuate until the muscle is fatigued, this means heavier weights and less reps.

Best Exercise For Rounded Hips and Bigger Bottom

1)Sumo Squats

You may already be familiar with squats, the most popular exercise for building a bigger butt. Sumo squats are probably the best exercise for wider hips. They target your inner and outer hips and promote muscle growth in those areas. If you already do squats as part of your butt building routine, be sure to add so Sumos. The wider the stance the more you will target inner thighs. Sumos are great, they not only target the hips, they work out the entire body from butt to back.

2)Cable Hip Abductions

One of the best ways to target the hips. Hips abductions are not as easy as they look. They are also kind of tricky to do correctly. Even though they recommend higher reps, I would keep it moderate and use a body building approach. With a moderate weight try to do 3-5 sets of 8-10 reps. You want to add to resistance, without getting hurt. Never go too heavy and increase weight slowly thought out the month.

3) Wall  Sits 
Image result for wall sits

Wall squats (also called wall sits) are the perfect exercise to strengthen your upper legs. Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hip-distance apart. Bending your knees, slide your back down the wall until your knees are at 90-degree angles.

Stick to your routine, switch up your exercises, and always be increasing your weight. Reps for bodybuilding are 8-15, but before doing your set you should set a smaller range (for example, 10-12).

4) One Leg- Cable Kick Backs 

This cable glute kickback effectively targets your glutes(butt) by isolating the gluteus maximus, gluteus medius, gluteus minimus, and your hamstring muscles.

It helps you develop shapely legs while increasing muscle tone of the lower body.

If you are performing this hips extension move on your leg day, add it to the last on your list.

The best way to see results is to progress every time with added weight once you get the proper form down. Make it your mission to progress in weight every time you do any exercise.

  1. Stand to face the weight stack and grasp the cable tower for support.
  2. With your knees slightly bent and your abs drawn in, slowly kick your right leg back until your hip is fully extended back with your glutes contracted.
  3.  Pause for 1-2 seconds, then slowly bring your right leg back to the starting position and repeat.
  4. That’s one rep. Do 10-12 reps for 2-3 sets. Repeat on the other side.

Basically, in order to give a rounder, curvier appearance to the hips, the gluteus maximus, gluteus medius, hip abductor, hip abductor, hamstrings, and quadriceps need to be worked (however, I notice that working the quads too much gives an odd appearance to the knees.)

The idea is, by tearing down the muscle fibers your body is forced to repair itself by building new muscles to support the strain, and over time, the area becomes thicker and thicker.
Immediately after working out the area, you drink a healthy protein shake which helps your body to repair and build up muscles in the region.
In addition to beefing up the butt, the aim should be a total body workout to shrink belly fat, pump up chest muscles as well as tone back fat, calves and arms. All these different factors will affect how curvy your body looks.

If you’ve ever seen a belly dancer, then you know it can go a long way to tone up the right areas, making the body appear curvy. I suggest combining cardio or running with some belly dancing lessons, which can be both exhilarating and fun.

Lastly, something that I believe to be highly important to maintaining a lovely, shapely physique is posture. Your curvy frame won’t look as alluring if you’re constantly slouched over. That is where a little bit of yoga 1-2 times a week can really help to stretch the muscles and encourage good posture.

Remember to achieve the best results you must be dedicated to working out, incorporating strength training, eating a right amount of fats and protein to enhance targeted muscle growth, and taking the supplements recommended. If there are any other comments and recommendations, please feel free to share your insight below!



  1. I love this and you. I can relate in so many ways. I’ve wanted to be a naturopathic doctor since I was 16. I LOVE the healing power of food. I tried birth control a year ago and boy did it mess me up. I was always so healthy and I had great skin. After stopping it I’ve had androgen excess (I assume) horrible acne, oily skin, and my body type when working out appears less feminine than before. It’s crazy how much damage birth control can do to your endocrine system. I’ve just started maca and fenugreek. I think I may try Saw Pametto as well. Any more herbal remedies/ supplements that you could recommend?


      I am glad to hear that 🙂 Yeah try to stay away from any synthetic chemicals, 99% are almost aways going to be hormone disrupters. Continue those supplements and really aim for about 60% of your food to be vitamin rich with raw foods and foods high in omega 3’s. I don’t take any more than the ones I mentioned 🙂 Best of luck!

    • I didn’t take birth control. I was just born this way. Adrgen in the body. Excess hair. Its not something anyone wants. I didn’t get to make the mistake of taking birth control. I had no control.

  2. My goals are to increase my hips and legs since I have the inverted triangle shape, I also want to flatten my belly since I do get some weight in there, I know dieting and exercise is what I have to do, are this supplements going to also increase weight in belly or is it only in legs, butt and hips?

  3. Super informative, thanks so much for sharing! Can you share more information about your nutrition plan if you’re trying to put on muscle on your legs/hips, but also burn body fat (esp belly fat! 🙂 ? To do this should you be in a caloric surplus or deficit and do you use a calculator to calculate your calories/macros? If so, which one do you use? Thanks for any help you can provide!

  4. Hi,

    I see you said that you take all the supplements. Do you take all 3 everyday? I do plan to go to a physician, but I am curious.


  5. What maca powder color do you recommend taking? red, yellow or black?

    • Hi Stacy,

      Love the article! I’m just wondering how did you figure out how many calories, carbs, proteins and fruits/vegetables you should have in a day? Also, do you take all three supplements every day?
      Thanks so much!

      • STACY SCHANKS Reply

        Hi Evelyn,

        I did not realize the popularity of this post when i posted it! So now I am going to share my step by step meal plan on this for free in the coming weeks, just please make sure to stay subscribed so you can see it in your email! 🙂

        • Hi Stacy!

          I’m just wondering if you are still planning on posting your step by step meal plan? I’m really hoping that you will!

  6. This was really helpful. Thank you Stacy. It’s amazing what you’ve earned over the time.
    As I was a rower during school years my body has grown into the inverted triangle shape with broad shoulders and narrow hips. Would you recommend to try waist trainers along with these supplements in order to get a defined waist with wider hips?


      I am not a fan of waist trainers, I think the best say to get a strong abdomen is by activating them out during workouts. I find it really unnatural to constrict your organs. I also believe whatever shape it does turn into, it will go right back with water retention. I think your best bet is to do this with no short cuts, so you can build a solid foundation 🙂

  7. Hi Stacy,

    Thank you for this! Super excited to get on with it. Your suggestions for Omega 3 foods aren’t showing up. Please could you possibly type them again? Thanks!
    Also, what is a typical meal like for you? And for Saw Palmetto, when I google it, I only seem to find information for men mostly and how it helps with their testosterone. Just to be sure, it won’t increase testosterone in females will it? Thank you very much!!!

  8. Hello darling, I wanted to know if you are still taking all 3 of these supplements and if you have had any bad side effects from them at all. Im wondering because Im reluctant to try saw Palmetto because I read it also lowers estrogen along with androgens and fenugreek has been shown in rats to cause infertility. Thank you!

  9. Hi there, thank you for this post. But did Maca and fenugreek not make your boobs even bigger? This is what I need to avoid as I am already apple shaped and need to build on my hips and butt. Thank you.

  10. Hi Stacy, I have question for you eat right a amount fat before go gym or after gym then get home eat

  11. Thank you! This has summed up all the research I have done but sooooo much more and un scrambled my brain. Im so exited am motivated. Blessings on you are are an angel. Your body looks unreal!!

  12. Meleeza Ambroise Reply

    Is that you in the before and after picture? Also do maca, fenugreek, and Saw Palmetto have very known bad side effects like infertility. I read a comment that said that it also lowers androgens and estrogens! Thanks for reading 🙂

  13. While I’m sure dietary and lifestyle changes help, that seems like too a drastic change in body shape to be completely natural…did you get help from a Brazilian butt lift or surgical fat transfer?


      Hi Lauren! My transformation was 100% natural! I actually had not maintained the shape in the coming years since I posted this, and I am back to currently to this routine, feel free to check out my results on my instagram you can see me do it again 🙂

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