How To Change Your Body Shape From Rectangle To Hourglass

Many women dream of having an hourglass figure. If you have a rectangular body shape, you may feel like it’s impossible to get those coveted curves. But with some strategic dressing choices and strength training, you can create the illusion of a slimmer waist and wider hips.

In this comprehensive guide, we’ll walk you through everything you need to know to transform your rectangle frame into a stunning hourglass silhouette.

If you’re short on time, here’s a quick answer to your question: Focus on exercises and clothing that add volume to your hips and chest while cinching your waist. Wearing an underbust corset and A-line skirts can make a big difference.

Understanding Your Body Type

What is a rectangular body shape?

A rectangular body shape, also known as a straight body shape, is characterized by a lack of defined curves. Individuals with a rectangular body shape tend to have a similar width in their shoulders, waist, and hips.

This body type is sometimes referred to as being “athletic” or “boyish” in appearance.

Typically, individuals with a rectangular body shape have a lean and slender frame, with little natural waist definition. Their shoulders may appear broad, and their waistline may not be significantly smaller than their hips or bust.

If you have a rectangular body shape, don’t worry! There are various ways to create the illusion of an hourglass figure and enhance your natural curves. With the right fashion choices, exercises, and styling techniques, you can transform your body shape and achieve the coveted hourglass silhouette.

How is it different from an hourglass?

An hourglass body shape is considered the epitome of femininity and is characterized by a well-defined waistline and balanced proportions between the bust and hips. Women with an hourglass figure typically have a curvy silhouette, with a narrower waist compared to their shoulders and hips.

The hourglass figure is often associated with a more voluptuous body type, with fuller breasts and hips. The waistline is the focal point of this body shape, as it creates the illusion of an hourglass when viewed from the front or back.

Unlike the rectangular body shape, the hourglass figure naturally has more curves and a defined waistline. However, it is important to note that not all hourglass figures are the same – they can vary in size, height, and proportions.

Understanding the differences between a rectangular body shape and an hourglass figure is the first step in transforming your body shape. By understanding your natural body type, you can make informed decisions about the techniques and strategies that will work best for you.

Diet and Exercise for an Hourglass Figure

Changing your body shape from a rectangle to an hourglass requires a combination of diet and exercise. By following specific workout routines and incorporating certain foods into your diet, you can achieve a more curvaceous figure. Here are some tips to help you get started on your journey.

Full-body strength training

To develop an hourglass figure, it’s important to focus on building muscle in your entire body. Strength training exercises that target multiple muscle groups simultaneously are particularly effective. These exercises include squats, deadlifts, lunges, and push-ups.

By engaging your core, glutes, and upper body, you can create a more balanced and shapely physique.

Did you know? Strength training not only helps to sculpt your body but also increases your metabolism, allowing you to burn more calories even at rest.

Target hips and chest

To enhance your hips and chest, incorporate specific exercises into your routine. For the hips, try exercises like hip thrusts, side lunges, and hip abduction exercises. These movements help to build and shape the glute muscles, giving you a more defined and rounded buttocks.

For the chest, focus on exercises such as chest presses, push-ups, and dumbbell flyes. These exercises will help to strengthen and lift the chest muscles, creating a fuller and more feminine appearance.

Expert tip: Incorporating resistance bands into your hip and chest exercises can add an extra challenge and help you achieve better results.

Foods to avoid

While exercise plays a crucial role in achieving an hourglass figure, it’s important to pay attention to your diet as well. Certain foods can impact your body shape and make it more difficult to achieve the desired results.

Avoid consuming excessive amounts of processed foods, sugary snacks, and drinks, as these can contribute to weight gain and a less-defined figure.

Instead, focus on incorporating nutrient-dense foods into your diet, such as lean proteins, fruits, vegetables, and whole grains. These foods provide essential vitamins, minerals, and antioxidants that support muscle growth and overall health.

Pro tip: Stay hydrated by drinking plenty of water throughout the day. Proper hydration helps to maintain muscle tone and aids in digestion, which can contribute to a more defined waistline.

Remember, achieving an hourglass figure takes time and consistency. By following a balanced diet and incorporating targeted exercises into your workout routine, you can gradually transform your body shape and embrace your curves.

Dressing for an Hourglass Look

If you have a rectangular body shape and are looking to transform it into an hourglass shape, dressing strategically can make a world of difference. By highlighting your waist and accentuating your curves, you can create the illusion of an hourglass figure.

Here are some tips on how to achieve this through your clothing choices:

Underbust corsets

Underbust corsets are a fantastic way to create the coveted hourglass shape. These garments cinch in your waist and lift your bust, enhancing your curves. They are available in a variety of styles and materials, so you can find one that suits your personal taste.

A well-fitted underbust corset can instantly transform your silhouette and give you that hourglass look you desire.

A-line skirts and dresses

A-line skirts and dresses are a must-have for anyone looking to create the illusion of curves. The flared shape of these garments creates volume at the hips, making your waist appear smaller in comparison. Opt for skirts and dresses that hit just below the knee for a flattering and elegant look.

Pair them with a fitted top to further accentuate your waistline.

Wrap tops and dresses

Wrap tops and dresses are incredibly versatile and flattering for all body types, but they are especially great for creating an hourglass shape. The cross-over design of these garments draws attention to the waist and creates a defined silhouette.

Look for wrap tops and dresses in fabrics that drape nicely and hug your curves in all the right places.

Play with proportions

Playing with proportions can also help create the illusion of an hourglass figure. For example, wearing a fitted top with wide-leg pants or a loose-fitting blouse with a pencil skirt can create a visually appealing contrast.

Experiment with different combinations to find what works best for your body shape.

Remember, the key to dressing for an hourglass look is to highlight your waist and create the illusion of curves. These tips will help you choose clothing that flatters your body shape and enhances your natural features. So go ahead and embrace your inner hourglass!

Makeup and Hairstyling Tips

When it comes to changing your body shape from rectangle to hourglass, makeup and hairstyling can play a significant role in creating the illusion of curves and enhancing your natural features. By utilizing contouring techniques and choosing the right hairstyles, you can transform your overall appearance and achieve a more defined hourglass figure.


Contouring is a makeup technique that involves using different shades of foundation or bronzer to create shadows and highlights on your face, giving it a more sculpted and defined look. To create the illusion of curves, focus on contouring your cheeks, jawline, and the sides of your forehead.

Start by applying a darker shade of foundation or bronzer to the hollows of your cheeks, blending it upwards towards your temples. This will help create the appearance of fuller, more rounded cheeks. Next, use a lighter shade to highlight the high points of your face, such as the top of your cheekbones and the bridge of your nose.

This contrast will further enhance the illusion of curves.

Remember to blend your contouring products well to ensure a natural look. Use a fluffy brush or a damp beauty sponge to blend the shades seamlessly into your skin. For more guidance and tutorials on contouring, websites like Byrdie offer detailed step-by-step instructions and product recommendations.

Volumizing Hairstyles

Another way to enhance your body shape is through volumizing hairstyles. By adding volume to certain areas of your hair, you can create the illusion of a smaller waist and fuller hips, thus achieving a more hourglass-like silhouette.

One popular hairstyling technique is backcombing or teasing. This involves gently combing the hair backward towards the scalp to create volume at the roots. You can then style your hair in various ways, such as half-up, half-down, or in voluminous updos, to accentuate the curves of your face and body.

If you prefer a simpler approach, using hair extensions or volumizing products can also add instant volume to your hair. Opt for hairstyles that have soft curls or waves, as these can help create the illusion of fuller, more voluminous hair.

Websites like Allure provide inspiration and tutorials for different volumizing hairstyles that can help you achieve the desired hourglass look.


Having a rectangular body type doesn’t mean you can’t achieve a sensual hourglass shape. With strategic clothing choices, targeted strength training, and flattering hair and makeup tricks, you can create curves and the illusion of a nipped-in waist. Most importantly, embrace your natural body type.

Every shape has its own beauty and learning what flatters you most will bring out your best assets.

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