how to be strong and fit with a feminine waistline?

so I know spot reduction doesn't work but from looking at the bodies of different female athletes/workout enthusiasts, it is pretty obvious that the type of exercises you do determine your shape (dancers versus ... I don't know... most other athletes). Many lose the beautiful feminine indentation of their waistline. How do you get strong and fit and still have the hourglass shaped waist?

Original Post by pumpkin1321:

...it is pretty obvious that the type of exercises you do determine your shape (dancers versus ... I don't know... most other athletes)...

I think it's more like your shape/body type determines what type of sports/exercises you excel at.

Basketball players tend to be tall, but basketball doesn't make you tall, just like dancers have a certain look/body type but that doesn't mean dancing is what gives it to them.

 Running to get a runner's body is sort of like playing basketball to get a basketball player's height...

well that's a bummer....

However, you can still work on changing your outline even if your skeleton has a certain shape - if you build up your shoulder muscles your waist will appear narrower in comparison; add muscles to your glutes and thighs as well and voila, hourglass figure.

 It's one of the things I've learned from reading Figure Athlete - training for competitons involve figuring out what muscle groups need accentuating and which ones you de-emphasise in your training to create the look you're going for.

ugh i swear sports ruined me. ha jk its not that bad but between volleyball and swimming, i now have the thighs of a volleyball player and the broad shoulders of a swimmer. awesome combinations. haha

Hmmmm I think you always kind of keep the same same body shape.....just smaller or bigger depending on fitness

I'm a runner and when I was 140 pounds i measured at 38DD 30 waist and bigger 39hips... ....now at i'm 110 i'm a 32DD, 25waist and 33 hips......so the same proportions just smaller.  i think you carry your weight where you carry it.  i remember people always told me that you lose your chest if you start losing weight....it's not true...proportionally you are the exact same.

...but no matter what if you physically fit you will definitely have a good body no matter your proportions.  you can definitely focus on specific muscle groups with weight training...but if you are looking at cardio you will keep the same shape.  For me i commit a few hours to cardio a week....and toning excersises on top of that just to make sure that i have definition in my upper body. 

by the way i just reread your post....

if you want to keep your hourglass shape i would suggest high intensity cardio...like sprinting (if running works for you).  it helps build muscle for definition and reduces waste size (obviously b/c it's cardio).  intersperse that  a few times a week with moderate intensity cardio.

Great, thanks for the tips! My post was prompted by an article I read (http://www.t-nation.com/free_online_article/s ports_body_training_performance/sexy_female_t raining) and I wanted to see if it was true.

Original Post by pumpkin1321:

Great, thanks for the tips! My post was prompted by an article I read (http://www.t-nation.com/free_online_article/s ports_body_training_performance/sexy_female_t raining) and I wanted to see if it was true.

That article has come up every so often - here's one thread about it - read melkor's first paragraph: http://caloriecount.about.com/throwing-fuel-f ire-valerie-waters-red-ft121093#1

Try this one instead

edit to add: I also think it's not fair of Chad Waterbury to take pictures of 16yr old Britney and compare them to 22 yr old Britney - I'd say that most girls' shapes change as they mature and to blame that just on exercise seems wrong. Although I do agree that endless crunches and side bends are not the answer for a woman wanting a well-defined waist.