Hourglass

Women love to have a curvy body, which can be flaunted in all kinds of outfits and different occasions. For this reason, the hourglass figure is one of the most sought after body shapes by women around the world. As the name suggests, an hourglass figure refers to the body shape with larger bust and butt, along with a well-defined waist. Various Hollywood actresses like Jennifer Lopez & Beyoncé have this kind of body shape. However, building an hourglass figure requires a specific diet plan and regular exercise. Therefore, we have prepared the list of 10 expert-recommended workouts for an hourglass figure.

Hourglass figure workout

Exercises for hourglass figure

Here are some of the most effective exercises to build an hourglass body. Make sure to get expert assistance while doing these exercises to get the most benefits.

1. Back-Leg Elevated Dead-Lifts

Back-Leg Elevated Deadlifts are a very effective exercise to tone and strengthen your entire lower body. The key target areas of this exercise include thighs, hamstrings, butt, quadriceps, and lower back. To avoid injuries, make sure to get expert assistance while doing this exercise.

Steps To Do This Exercise

• Stand straight and place a gym bench right behind you.

• Then, stretch & elevate your right leg backward, to place it on the bench. Also, slightly bend your upper body in the forward direction.

• After that, hold a dumbbell in each hand and start doing deadlifts.

• After doing 15-30 deadlifts, switch the legs and repeat the same steps.

2. Alternate Curtsy Lunges With Bicep Curls

Alternate curtsy lunges with bicep curls are a great exercise for building and toning of your upper body. The key target areas of this exercise include biceps, hamstrings, butt, thighs, quadriceps, back, and shoulders. Thus, it is considered to be one of the best workouts for an hourglass figure.

Steps To Do This Exercise

• Stand straight and hold one dumbbell in each hand on your sides.

• Now, extend your right leg backward and place your right foot behind the left foot.

• While doing so, you need to bend your knees to lower your body and keep your back completely straight.

• After that, switch legs and repeat the same steps. Also, you need to do bicep curls simultaneously with each curtsy lunge.

• Do 20-30 repetitions with each leg per set.

3.Lateral Lunges

Lateral lunge is an incredibly effective variation of the standard lunges exercise, which targets your complete lower body. This exercise helps in toning and strengthening of inner thighs, glutes, hips, hamstring muscles, quads, back, and outer thighs.

Steps To Do This Exercise

• Stand straight with both feet shoulder-width apart and hold a dumbbell in each hand.

• Now, extend your right leg towards your right side and lunge down by bending your left knee. Also, make sure to keep your back completely straight while doing so.

• Lower your body as much as possible and then, return to the initial position. Do the same steps again on your left side.

• Repeat these steps 15-30 times on each side per set.

4. Hip Thrusts

Hip thrusts are considered to be one of the best exercises to tone and build your lower body. The main targeted muscles of this exercise include gluteus medius, quads, hamstring muscles, and gluteus maximus. To make this exercise more effective, you can use a barbell rod.

Steps To Do This Exercise

• Sit straight on a horizontal gym bench and hold a barbell rod on your upper thighs.

• Slide downwards to place your upper back on the bench & move your feet away from the bench. Stop when your upper body is parallel to the floor & knees are bent at a right angle.

• While inhaling, lower your hips as much as you can and hold the position for 1-2 seconds.

• Then, return to the initial position & repeat these steps 20-30 times for each set.

5. Two-Knee Spinal Twist With Gym Ball

This exercise helps in toning and strengthening of core area and upper body. This exercise not only helps in eliminating extra fat but also improves flexibility and mobility of the upper body. The main target areas of this exercise include the core, chest, hips, back, and oblique muscles.

Steps To Do This Exercise

• Lie down on the floor on your back and grasp a gym ball between both your feet.

• Now, lift the gym ball with your legs as high as possible.

• Then, twist your legs towards the floor on your right side and then towards the left side.

• Also, make sure to keep your upper body completely flat on the floor while doing so.

• Repeat these steps 15-20 times on each side per set.

6. Barbell Squats

The barbell squat is a more intense variation of the standard squat, which helps in toning and strengthening of the complete body. The main targeted areas of this exercise include core, gluteal muscles, hamstring muscles, hips, back, and quadriceps. Thus, it is very effective for building a curvaceous hourglass body.

Steps To Do This Exercise

• Stand straight with your feet distanced at a hip-width and hold a barbell rod with both hands on your shoulders.

• Now, do a squat by bending your knees and lowering your body towards the floor. Make sure to keep your back straight and don’t allow your knees to extend beyond your toes.

• Return to the initial position by standing up.

• Repeat these steps 20-30 times per set.

7. Mason Twist

Mason Twist is a very good workout to tone and build your upper body. The main target areas of this exercise include abdominal muscles, oblique muscles, back, and biceps. It is not an easy exercise as you have to balance your body on the hips. To make this exercise more effective, you can use a kettle-bell as a weight.

Steps To Do This Exercise

• Sit straight on the floor and bend your knees.

• Now, hold a kettle-bell with both hands near your core area.

• Then, slowly lean slightly backward and lift your feet from the ground. Thus, you will be balancing your body on your hips.

• After that, slowly twist your torso towards the right side and touch the kettlebell on the floor. Do the same steps on your left side.

• Repeat these steps 20-30 times per set.

8. Alternate Dumbbell Press

Alternate Dumbbell Press is an incredible exercise to tone and build your upper body for the perfect hourglass figure. The main target areas of this exercise include the chest, back, arms, and shoulders. Furthermore, it also helps to enhance the strength and balance of the upper body.

Steps To Do This Exercise

• Lie down vertically on a pushup bench and hold a dumbbell in each hand near your chest.

• Now, lift the dumbbells by extending your arms straight in the air.

• Then, lower your right hand by bending your elbow and bring the dumbbell near your right shoulder.

• While lifting the right hand back, simultaneously bring your left hand near your left shoulder by bending your elbows.

• Repeat these steps with alternate arms for 20-30 times per set.

9. Lateral Arm Raises

Lateral arm raises are a very effective upper body workout for toning and building your upper body. The main targeted areas of this exercise include shoulders, triceps, trapezius muscles, and biceps. Avoid using heavier weights in the beginning to prevent muscle injuries. 

Steps To Do This Exercise

• Stand straight with both feet hip-width apart and hold a dumbbell in each hand.

• After that, slowly lift your arms sideways and form a straight line with your arms and shoulders.

• Then, bring down your arms slowly to the initial position.

• Repeat these steps 20-30 times per set.

 10. Stability Ball Weighted Pullovers

This is one of the best full-body workouts for an hourglass figure. This exercise helps to tone and strengthen the abdomen, triceps, back, legs, chest, lats, and buttocks. Thus, it helps to tone, build, and strengthen your entire upper body.

Steps To Do This Exercise

• Place your upper back on a stability ball in such a way that your upper body is parallel to the floor. Also, your knees should be bent at a right angle.

• Now, hold a kettle-bell close to your chest with both hands.

• After that, lift the dumbbell straight up by extending your arms. Immediately, slowly lower the kettlebell behind your head as low as possible.

• Bring your arms to the initial position and repeat these steps 20-30 times per set.

That’s a wrap!

So these were the top 10 expert-recommended workouts for an hourglass figure. By combining these exercises with a nutrient-dense diet, you can easily tone your body into the desired shape. Also, you need to know how to dress for an hourglass figure perfectly to flaunt your curvy body. If you have any queries or suggestions, please feel free to comment below or contact us through email.