Whether you’ve always dreamed of achieving an hourglass figure or you're looking to enhance your natural curves, getting that “snatched” look involves a combination of targeted exercises, healthy nutrition, and lifestyle changes. The key to an hourglass shape is building a balanced body with a defined waist, fuller hips, and toned upper body. In this blog, we’ll break down the secrets to getting that snatched look, along with exercises to help sculpt your body to perfection.
What Does "Snatched" Mean?
The term "snatched" has become popular in fitness culture to describe a body that appears sculpted, toned, and well-defined. It's a look that involves a defined waist with balanced proportions, giving the appearance of an hourglass figure.
Achieving this look requires working on three key areas: the waist, hips, and upper body. Let’s dive into the exercises that will help you build those curves and get snatched!
Secrets to Achieving a Snatched Hourglass Figure
Focus on Waist-Cinching Exercises The waist is a key component of the hourglass figure. A defined waist helps to create the illusion of fuller hips and a smaller upper body. Core exercises and exercises that target your obliques are essential for shaping the waistline.
Build Strong Hips and Glutes The curves of an hourglass shape come from fuller hips and a rounder, firmer backside. Glute exercises that target the gluteus maximus and surrounding muscles will give your hips and glutes that rounded, lifted appearance.
Tone Your Upper Body A snatched look involves more than just a small waist and curvy hips—it’s also about an upper body that is toned and balanced with your bottom half. Focus on exercises that sculpt your arms and shoulders to achieve a proportional, well-rounded shape.
Use Cardio to Burn Fat Burning fat, especially around the midsection, helps to make the muscles you build more visible. Incorporating cardiovascular exercises into your routine will help you shed any excess fat and reveal the toned curves beneath.
Nutrition is Key Even the best workouts can be hindered if your diet isn’t on point. Focus on a balanced diet with whole foods, lean proteins, healthy fats, and plenty of vegetables. Stay hydrated and avoid excessive sugars and processed foods. A clean diet is the foundation for revealing your snatched figure.
Top Exercises to Achieve the Hourglass Shape
Now that you understand the importance of targeting the right areas, here are some of the best exercises for creating that snatched, hourglass figure.
1. Waist-Slimming Exercises:
Russian Twists
How to do it: Sit on the floor with your knees bent and feet lifted slightly off the ground. Hold a weight or medicine ball with both hands and lean back slightly. Twist your torso to the left, bringing the weight toward the floor beside your hip. Return to the center, then twist to the right. This move engages your obliques, which are key for a defined waist.
Reps: 3 sets of 20 twists (10 per side)
Side Crunches
How to do it: Lie on your side with one hand behind your head and your legs bent. Crunch your upper body towards your knees, focusing on engaging the oblique muscles on the side you're working. Switch sides after completing the set.
Reps: 3 sets of 15-20 reps per side
2. Glute-Enhancing Exercises:
Hip Thrusts
How to do it: Sit on the ground with your upper back resting against a bench, knees bent, and feet flat on the floor. Place a barbell or weight across your hips. Drive through your heels and thrust your hips upward, squeezing your glutes at the top of the movement. Lower slowly and repeat.
Reps: 4 sets of 10-15 reps
Squats
How to do it: Stand with your feet shoulder-width apart. Lower your body by bending your knees, keeping your chest lifted and your back straight. Go as low as you can while maintaining proper form, then return to standing. Add weights (dumbbells or a barbell) for extra challenge.
Reps: 4 sets of 12-15 reps
Glute Kickbacks
How to do it: Start on all fours with your hands under your shoulders and knees under your hips. Keeping your knee bent, lift one leg up and back while squeezing your glutes at the top of the movement. Return to the starting position and repeat with the other leg.
Reps: 3 sets of 15 reps per leg
3. Upper Body Sculpting Exercises:
Shoulder Press
How to do it: Stand with feet hip-width apart, holding a dumbbell in each hand at shoulder height. Press the weights overhead while keeping your core tight and your back straight. Lower back to shoulder height and repeat.
Reps: 3 sets of 12-15 reps
Lateral Raises
How to do it: Stand tall with a dumbbell in each hand at your sides. Slowly raise your arms outward to shoulder height, keeping a slight bend in your elbows. Lower the weights back down slowly.
Reps: 3 sets of 12 reps
Push-ups
How to do it: Start in a plank position, keeping your body straight from head to heels. Lower your body to the ground, keeping your elbows close to your body, then push back up to starting position. If needed, modify by doing knee push-ups.
Reps: 3 sets of 10-15 reps
Industry Secrets for a Snatched Look
Achieving that snatched hourglass figure isn’t just about working out—there are a few insider tips to accelerate your progress.
1. Focus on Mind-Muscle Connection
When doing any exercise, focus on the muscle group you're targeting. For example, when doing squats, focus on squeezing your glutes as you rise. This helps activate the right muscles more effectively, leading to faster results.
2. Incorporate Resistance Bands
Resistance bands are a secret weapon when it comes to activating your muscles. Using them during glute exercises, like hip thrusts and kickbacks, adds extra resistance, intensifying the workout and promoting muscle growth.
3. Avoid Overtraining Your Waist
While it's important to work your obliques, overtraining them can cause your waist to become too thick, which may affect the hourglass shape. Aim for 2-3 oblique workouts per week, with a focus on variety and core exercises.
4. Intermittent Fasting (Optional)
Some people find intermittent fasting (IF) helps reduce fat in stubborn areas like the belly. By fasting for a set period, your body taps into fat stores for energy. However, it’s crucial to approach IF with care and balance it with proper nutrition.
5. Consistency is Key
Rome wasn’t built in a day, and neither will your hourglass figure be! Consistency in your workouts, combined with a healthy diet, will get you the best results over time. Stick with it, and the results will follow.
Your Hourglass Journey
Achieving a snatched, hourglass figure requires dedication, consistency, and the right combination of exercises. By focusing on your waist, hips, and upper body with targeted exercises, you can sculpt the body of your dreams. Remember that nutrition and rest play a significant role in the process, so make sure to fuel your body properly and allow time for recovery.
Stay committed to your fitness routine, and soon enough, you'll start seeing those curves come to life. Ready to get started? Let’s get snatched together!
Want More Personalized Guidance?
There's so much more to learn and discover when it comes to transforming your body. If you’re ready to take your fitness journey to the next level, sign up for personal training at REVfit. Our expert trainers will provide you with personalized workouts, nutritional advice, and ongoing support to help you achieve your hourglass figure and fitness goals faster.
Join REVfit today, and let’s sculpt the best version of you!