How to Achieve an S-Shaped Figure
Sep 23, 2025
Source: Cainiu Health
Dr. Wang Lei
Introduction
Achieving an S-shaped figure requires a comprehensive approach, including balanced nutrition, aerobic exercise, targeted training for body shaping, lifestyle adjustments, and, when necessary, medical intervention. Body reshaping is a long-term process; it's recommended to measure body fat percentage and body circumferences once a month, aiming for a safe weight loss rate of 0.3–0.5 kg per week. If symptoms such as palpitations, amenorrhea, or persistent fatigue occur, seek medical attention promptly.
To achieve a well-defined waist-to-hip curve, the key lies in reducing body fat while strengthening the core and gluteal muscles. Five essential pathways must all be addressed.
1. Balanced Nutrition
Replace refined rice and white flour with oats and brown rice for a slower glycemic response. Prioritize lean protein sources such as chicken breast, fish, shrimp, and skim milk, paired with high-fiber vegetables like broccoli and mushrooms. Eliminate sugary drinks and fried foods, adopting a light meal pattern of three main meals and two snacks to stabilize blood sugar and prevent overeating.
2. Aerobic Exercise
Engage in jogging, elliptical training, or swimming at least four times per week for 30–45 minutes each session to burn 1,500–2,000 kcal weekly. Incorporate two high-intensity interval training (HIIT) sessions monthly to enhance the after-burn effect. Allow 10 minutes before and after exercise for dynamic warm-up and static stretching to reduce injury risk.
3. Targeted Resistance Training
Strengthen the transverse abdominis with planks, dead bugs, and Russian twists; activate the gluteus maximus through squats, glute bridges, and lunges. Perform these exercises three times per week, 3 sets of 12–15 repetitions per exercise, with ≤60 seconds rest between sets. Waist-to-hip ratio improvements can be measured with a tape measure within 6–8 weeks.
4. Supportive Lifestyle Habits
Sleep at least 7 hours nightly, ideally going to bed before 11 p.m., to maintain normal rhythms of leptin and growth hormone. Stand and move for 5 minutes every hour during desk work to prevent gluteal muscle "amnesia." Avoid smoking, limit alcohol intake, and maintain neutral spine posture while sitting to reduce pseudoprotrusion caused by anterior pelvic tilt.
5. Medical Interventions
Individuals with BMI ≥28 or stubborn localized fat may consider weight-loss medications such as orlistat under medical supervision. Procedures like cryolipolysis and focused ultrasound are suitable only for subcutaneous fat and must be performed by certified professionals. Underlying conditions such as polycystic ovary syndrome (PCOS) or hypothyroidism should be treated first.
Body shaping is a long-term process. Measure body fat percentage and body circumferences monthly, aiming for a safe weight loss rate of 0.3–0.5 kg per week. Seek medical advice promptly if symptoms such as palpitations, amenorrhea, or persistent fatigue occur. Avoid extreme dieting and excessive training.
