Moderately EasyThings You'll NeedIntroductionA curvy body can boost your bikini confidence.Jupiterimages/Stockbyte/Getty ImagesFor men, a muscular body is the ultimate sign of masculinity, while women prefer curves to express their femininity. A curvy body is often called an hourglass figure; the waist is smaller than the hips and shoulders, and the lower and upper body are well proportioned. Although genes play an important role in body shape, a healthy diet and an effective exercise routine can get you closer to your ideal. Step 1Incorporate high-intensity interval training, or HIIT, for three non-consecutive days of the week. to eliminate excessive shaking. According to the results of a study published in the Journal of Obesity, HIIT is more effective at burning body and abdominal fat than any other exercise. (See References 1) Alternate between vigorous cardio intensity and a less intense recovery pace. For example, jog at a leisurely pace for two or three minutes, then do your best and speed up to a one-minute sprint. Go back and forth between intensities until you have completed a 20-25 minute HIIT session. (See References 2) Step 2 Participate in strength training at least two days per week to strengthen and define your muscles. (See References 3) Work all your major muscle groups: legs, arms, abdomen, hips, shoulders, back and chest. Start with one set of eight to 12 repetitions, and as you get stronger, slowly add two more sets. Use just enough weight so that the last repetition of each set is difficult to complete. Step 3Emphasize your shoulders during your strength training program to create that V-shaped physique that makes your waist appear smaller. Include exercises, such as side stretching... middle of document ......article/3317/high-intensity-interval-training/]Centers for Disease Control and Prevention: How much physical activity do adults need? [http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html]Sculpt your perfect body; Brad Schoenfeld [http://books.google.com/books?id=w28mLClOWUQC&pg=PA74&dq=hourglass+figure+exercises&hl=en&sa=X&ei=oncTU-OQIpfjoASSn4KAAg&ved=0CEYQ6AEwAzgU#v=onepage&q=hourglass%20figure%20exercises&f=false] ez Ask the Trainer: Best Ab Exercises [http://www.askthetrainer.com/best-ab-exercises/]Ask the Trainer: Best Leg Exercises [http://www.askthetrainer.com/best-leg- exercises/]American Exercise Tip: Glutes to the Max [http://www.acefitness.org/getfit/GlutesStudy2006.pdf]US Department of Health and Human Services: Aiming for a Healthy Weight [http://www .nhlbi.nih.gov /health/public/heart/obesity/aim_hwt.pdf]