Simple Waist Training Tips for a Small Waist

How To Obtain That Perfect Hourglass Figure

These days, many are striving to obtain the perfect hourglass figure, yet some are having difficulty. The great thing is that this is easier than many believe. Here are 3 ways to give your body the look you want.

Working Out

This is the hardest way to do this since it involves building up certain muscles and reducing others at the same time. Heading to a gym and working with a personal trainer is the ideal way to do this since they will have insight into the steps that will be necessary to achieve this goal sooner rather than later.


While this is probably not preferable for all, this is a simple way to get the look that you want. Yes, surgery is complicated and there may be some issues, but overall it is a good way to turn your body into an hourglass. The main downside to this is that you will have to worry about finding a high-quality surgeon that is in your target price range. this is often more difficult than the procedure itself.

Waist Trainers

It may sound strange that a simple article of clothing can make a huge difference in body shape, but it can. A waist trainer is designed to cinch in the waist while giving the hips a fuller, curvier look. You can find these all over at different price points, so it is the most economical choice here.

Whether you decide to head to the gym, sign up for surgery or wear a waist trainer, you can obtain the hourglass figure you have always wanted. Not only will this boost the way that you feel about yourself, but it can make a serious difference in the way that your clothes fit you as well.

A Powerful Back Workout For Serious Strength and Muscle Gains

The back is one of the most neglected body parts when it comes to training. It seems as if there are two main reasons for this. One, it’s difficult to see the back the way lifters can check out their arms, chest, abs, legs or shoulders.

Second, training the back properly is really, really hard work! It’s a lot more fun to grind out set after set of biceps curls or to lie back on a bench and do the ego lift, also known as the barbell bench press than it is to perform heavy barbell bent-over rows.

But if you want to truly get big and strong, you’ll need to work the back and you’ll need to work it hard. It’s the biggest muscle on the body and has the potential for incredible strength gains as well. According to Guinness World Records, the world record in the deadlift is 1,003 pounds by Andy Bolton back in 2006. That’s some serious strength!

Strength and muscle gains working the back have a positive effect on the entire body. You can’t build big arms without working the back hard. The body isn’t going to allow the small muscles to get bigger and stronger than the largest, most powerful muscles on the body.

Because it’s a complex muscle group, you’ll also need to attack the back with some different exercises. The back can be worked with rowing style exercises, like the bent-over barbell row, and overhead pulling exercises like the pull-up and the chin up. Do these workouts will ensure that you have not only a nicer upper body, but an all around better physique. Getting the peak body type, for both male and female, sometimes incorporates other things with working out, like waist training. Find some waist trainer reviews and get yourself one for a peak-shape physique!

To truly work the back in an effective manner, you’ll want to include both types of back exercises in your training regimen.

Here are some of the back exercises you must-have in your workouts:

Barbell Deadlift
Stiff-Legged Deadlift
Dumbbell One-Arm Rows
Bent-Over Barbell Rows
Dumbbell Pullover (or Machine Pullover if available)
Pull-Ups and Chin-Ups
Lat Pulldown Machine (if you need to do higher reps and aren’t yet strong enough on the pull-ups or chin-ups)

By using these back exercises in your back workouts, you’ll not only build a big, strong back, but you’ll also make it easier to add muscle mass over the rest of your body as well.

The core exercise of any back workout is the deadlift. While you won’t use it in every back workout, you should use it often. Every once in a while you may want to take a month off from the deadlift, as it is a very difficult and taxing exercise.

Keep the reps on the deadlift in the 5 to 10 range. While high rep sets on the deadlift can be effective, it can also be easier to lose good form because of fatigue and end up getting hurt.

Here’s a great back workout that works different exercises and areas of the back over a week’s time.


Dumbbell One-Arm Row – perform four sets of 10 reps on each arm with 30 seconds of rest between sets
Dumbbell Pullover – perform four sets of 8 reps, resting 90 seconds between sets


Barbell Deadlift – perform 5 sets of 6 reps per set. Rest two minutes between sets. The sets should be hard but do not go to failure.


Chin-Ups – complete as many reps as possible in ten minutes. Try and beat that number next workout.
Lat Pulldown – perform four sets of ten reps per set with 30 seconds of rest between sets.

Work hard on this back routine and you’ll see mass and strength gains in no time.

Most Cardio Workouts Do Not Need Gyms

Most people who have a workout routine will do cardio that can help them to stay lean and benefit from muscle gains. There are many types of cardio workouts that can help in burning fat and you have to decide the type of body that you want in order to zero in on the workouts that are best for you.

Training like a distance runner will give you little muscle but will make you lean. Short intensity workouts will give you a lot of fat loss, and help you build muscle. Intensity is essential in workouts where you are trying to burn a lot of calories. Running at a moderate pace can help a 180-lb person to burn 940 calories when running at a speed that allows covering a mile in 8.5 minutes. Do this run every couple of weeks as cardio and your aerobic capacity will see a definite increase. This exercise can subject your body to a lot of pounding and break down muscle, so opt to run on trails or softer surfaces. Running for 7 mph on a treadmill at an incline of 2-3% is easier on the knees and burns more calories. Sprinting is an intense form of running cardio.

Stair climbing is another cardio workout that uses more muscle than walking and strengthens the functions of the leg. This is not recommended for people with bad knees. Jumping rope is another cardio exercise that most boxers use as part of their training. Jump fast for one minute, rest for half a minute and do the exercise again. Repeat as long as you can. This is an exercise that is cheap and easy. It increases foot speed, burns calories, gives shoulder strength, and enhances footwork.

Kettlebell workouts give both strength and cardio advantages. This is an exercise that can burn 20 calories per minute. Use the weight of kettlebells that allow you to do this exercise for at least half an hour, once you are used to the routine.

Cycling on a stationary bike can burn as much as a thousand calories in an hour with intense riding. Keep the intensity high and slow down for a minute after a couple of minutes of fast cycling. Swimming is another form of cardio that gives a total body workout and a minute of fast swimming can burn 15 calories. Even treading water can be good cardio exercise. Rowing machines are part of most gyms and can be good cardio exercise.