At-Home Hourglass Body Workout Plan – Shrink Waist & Grow Hips

Summary

In this video, Luna shares her journey and methods for achieving an hourglass figure, building on the success of her previous flat stomach plan. She emphasizes the importance of consistency, weight loss, and a well-balanced diet, along with exercises targeting the waist and hips. Luna discusses how losing weight and working on posture can significantly enhance body proportions, creating the illusion of a smaller waist and wider hips. She also provides insights into helpful tools like calorie deficit tracking apps and offers her personal workout plans for building a toned and sculpted figure.

Takeaways

• 😀 Focus on losing overall body fat to achieve a smaller waist, as spot reduction is not possible.
• 😀 Consistency and patience are essential to see significant changes in your body shape over time.
• 😀 A calorie deficit is necessary to lose weight and reduce fat around the waist. Use apps like Fat Calc to track your deficit.
• 😀 It's important to maintain a balanced diet, ensuring you never go below 1,200 calories per day to avoid health issues.
• 😀 Getting 7-10k steps a day is a simple and effective way to burn calories and promote weight loss.
• 😀 Drink 2-3 liters of water per day to aid in staying hydrated and support weight loss.
• 😀 Building and toning your glutes with exercises like sumo squats and hip thrusts can create the illusion of wider hips.
• 😀 Target your TVA muscles and perform lymphatic drainage exercises to reduce bloating and achieve a more cinched waist.
• 😀 Good posture can dramatically alter your body’s appearance, giving you a smaller waist and broader shoulders.
• 😀 Start doing exercises early while in a calorie deficit to build muscle and achieve your desired shape more quickly.
• 😀 Check out Luna’s Patreon for detailed diet tips and additional content to enhance your transformation journey.

Q & A

What is Luna's Fitness hourglass body plan about?

Luna's Fitness hourglass body plan focuses on creating the appearance of a smaller waist and wider hips by targeting fat loss, toning exercises, and muscle building. It combines workout routines, diet strategies, and lifestyle changes to help achieve the desired body proportions.

How does Luna's two-week flat stomach plan relate to the hourglass body plan?

Luna's two-week flat stomach plan was a precursor to the hourglass body plan. The results of the flat stomach plan contributed to a slimmer waist, which is an important part of achieving the hourglass shape. The hourglass plan builds on these results by further emphasizing the waist-to-hip ratio.

What disclaimer does Luna provide about body transformations?

Luna clarifies that while you can improve your body's appearance through exercise and consistency, you cannot completely alter your bone structure or achieve extreme body transformations like a BBL or liposuction at home. The goal is to make a noticeable change, not a complete transformation.

How does losing weight affect the hourglass body shape?

Losing weight reduces body fat, which can lead to a more defined waist and improved body proportions. Luna emphasizes that while you cannot spot-reduce fat from specific areas, overall fat loss will create a more noticeable waist-to-hip contrast.

What tools does Luna recommend for tracking weight loss progress?

Luna suggests using an app like Fat Calc to calculate the necessary calorie deficit based on weight, height, and other measurements. She also recommends using ChatGPT to create personalized weight loss plans by inputting your measurements and goals.

What are Luna's tips for staying consistent with weight loss?

Luna advises staying in a calorie deficit until reaching your goal weight. She stresses the importance of not undereating (staying above 1,200 calories) to prevent health issues and relapses. Additionally, she emphasizes the significance of walking 7-10k steps daily and drinking 2-3 liters of water.

How important is building glutes in the hourglass body plan?

Building glutes can enhance the illusion of a larger hip area, contributing to the hourglass figure. However, Luna explains that while glute exercises can tone and shape the muscles, significant changes in muscle size are harder to achieve without weight and a calorie surplus. The main focus is on toning the stomach for more noticeable results.

What exercises does Luna recommend for toning the stomach and achieving a smaller waist?

Luna recommends lymphatic drainage exercises, stomach workouts targeting the TVA muscles, and stomach vacuums. These exercises help reduce bloating, tone the inner core, and create the appearance of a cinched waist.

Why is posture important in achieving the hourglass figure?

Good posture can make a significant difference in the appearance of one's body. By raising the shoulders and supporting the stomach with proper back and shoulder alignment, it creates the illusion of a smaller waist and broader shoulders, contributing to an hourglass shape.

What is the best approach for achieving the hourglass body shape according to Luna?

Luna advises starting with a calorie deficit to lose excess fat, followed by consistent exercise, including her recommended workouts for the hips, stomach, and posture. The combination of these factors will gradually reshape the body and create a more hourglass appearance.