[ruch]

hi pom, for you to build muscle (and therefore get the illusion of an hourglass shape if you aren't naturally built that way), you need to lift heavier if you can. lighter weights are great for muscular endurance (sounds like you are awesome with that!), but not so much for muscle growth (which is what you want - to bulk a little there so you are bigger on top and look smaller in the waist). pullups are great too. i notice my back is getting bigger on top because i do them almost everyday, but not sure i like the look for myself. oh well, would rather be strong so no biggie. from the front, i don't look very hourglassy but from the back, the difference is quite pronounced because of my lat muscles.

http://woman.thenest.com/workout-wide-back-lat-8091.html

overall, you look great though.. you are doing so well! keep it up!

looking great, POM! do you do strengthening exercise for your lats with weights? working out your lats with heavy weights or doing exercises like pull-ups will help give you that hourglass shape on top.. and of course, deadlifts and squats with heavy weights for your lower half.

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Thanks ruch, I do lateral fly bending, and overhead press. I do not do them heavy but high rep for toning. I do not do pull up, but I used to.
I have always been athletic. I do 2 times/week upper body and 3/week lower body. For lower body I do lunges, kicks, squats, and deadlifts.
I don't do heavy weights. I do squats with 60# dumbbells (total both), and about 90# deadlifts. I can do more, but, I don't want to. But again I do high rep, which is exhausting. I do 50 for squads which I do both regular and suma, and I do 20-25 deadlifts. I am half dead after my deadlifts. POM