Body Shape Analyzer
Hourglass
Balanced shoulders and hips
Common type
Your silhouette beautifully showcases a classic hourglass shape, characterized by shoulders and hips that are roughly equal in width, with a clearly defined waistline. This creates a harmonious and balanced overall appearance. Your posture appears upright and confident, providing a strong and elegant base for your natural curves. The proportions of your upper and lower body are well-matched, contributing to a naturally flowing and graceful line.
Your proportions
Shoulders and hips
About equal
Waistline
Clearly defined
Upper and lower body
Balanced
Posture
Upright and confident
Posture in the photo
Top 5 home exercises
🍑
Glute Bridge
Perform 3 sets of 12-15 repetitions. Lie on your back, knees bent, feet flat. Lift your hips towards the ceiling, squeezing your glutes at the top. For an easier variation, reduce the height you lift your hips.
🦵
Resistance Band Squats
Complete 3 sets of 10-12 repetitions. Place a resistance band above your knees. Stand with feet shoulder-width apart, push your hips back as if sitting in a chair. Keep tension on the band. For an easier version, do bodyweight squats without the band.
🚶♀️
Resistance Band Lateral Walks
Do 3 sets of 10-12 steps in each direction. Place a resistance band around your ankles or just above your knees. Take small, controlled steps sideways, keeping your feet parallel and the band taut. For less resistance, use a lighter band or place it higher on your thighs.
🔥
Clamshells
Perform 3 sets of 15-20 repetitions per side. Lie on your side, knees bent, feet stacked. Keep your feet together and lift your top knee towards the ceiling, engaging your glutes. For an easier option, perform without a resistance band.
🤸♀️
Donkey Kicks
Complete 3 sets of 12-15 repetitions per leg. Start on all fours. Keeping your knee bent, lift one leg towards the ceiling, pressing through your heel. Keep your core engaged and avoid arching your back. For an easier version, reduce the height of the leg lift.
Your first week
📅
Mon · Wed · Fri
Dedicate 25 minutes to your resistance band workout. Focus on controlled movements and feeling the muscles work. Aim for 3 sets of each exercise, gradually increasing reps or resistance as you get stronger.
🧘
Tue · Thu · Sat · Sun
On these days, focus on active recovery. Enjoy a brisk 20-30 minute walk, or spend 15 minutes stretching your legs and glutes. This helps with muscle recovery and flexibility.
📈
Weeks 2-4
To progress safely, consider increasing your repetitions by 2-3 per set, or try a slightly stronger resistance band. You can also add a fourth set to some exercises. Listen to your body and challenge yourself gradually!
Wear
Wrap dressesHigh-waisted skirtsBelted jackets
Avoid
Boxy topsStraight-cut dressesLoose tunics
Stars with your body shape
This is a visual read of one photo, not a medical assessment. If you have pain, an injury or health conditions, lower the load and check with a doctor or coach.
