fitness

12 Targeted Exercises To Get An Hourglass Figure

By Forever Expert

2020-12-07

Exercises To Get An Hourglass Figure

The hourglass figure is one of the most sought after body shapes by women around the world. As the name suggests, it refers to a body shape with a bigger bust and buttocks, along with a slim waist. Thus, your body is curvy and easily comparable with the shape of an hourglass. The best aspect of the hourglass figure is that all kinds of dresses look amazing on this body shape. However, you need to do targeted exercises to get an hourglass figure. To provide you with a better idea, we have prepared a list of top expert-recommended exercises for getting an hourglass body shape.

Hourglass Body Exercises

Here are some of the most effective exercises to build an hourglass figure quickly. Each of these exercises will target your bust, waist, and buttocks separately or together.

Alternate Dumbbell Press

Target Areas – Chest, Shoulders, Back, Triceps

Alternate Dumbbell Press is a very effective upper body toning and building exercise. Furthermore, this exercise helps in improving core strength, body balance, and overall stability.

How To Do Alternate Dumbbell Press?

Lie down straight on a flat gym bench while holding equal weight dumbbells in both hands.
Then, generate power from your hips and core to slowly lift one dumbbell by extending your right arm straight up.
Bring the right arm down and immediately do the same steps with your left arm.
Repeat these steps with both arms 10-20 times per set.

Lateral Arm Raises

Target Areas – Biceps, Shoulders, Triceps, Upper Back, Neck

Lateral Arm Raises is another amazing upper body workout to tone and strengthen your shoulders and arms. Furthermore, it helps in improving the mobility of shoulders and eliminating extra fat from the upper body. However, it’s very important to start with lightweights to prevent cramps or other issues.

How To Do Lateral Arm Raises?

Stand straight with your feet shoulder-width apart and hold a dumbbell in each hand.
After that, generate power from your core to slowly lift both arms sideways up to the shoulder level. Thus, your shoulders and arms should come in a straight line.
Hold this position for a second and return slowly to the initial position.
Repeat these steps 10-20 times per set.

Stability Ball Pullovers With Dumbbell

Target Areas – Bust, Upper Back, Triceps, Lats, Core, Glutes

Stability Ball Pullovers with Dumbbell is one of the best full-body exercises to get an hourglass figure. This exercise tones and strengthens the complete body from chest to glutes. Furthermore, it helps to improve the stability and strength of the core area. However, it’s very essential to perform this exercise under expert supervision.

How To Do Stability Ball Pullovers With Dumbbell?

Sit down on a stability ball while holding a dumbbell with both your hands.
Now slowly slide down to bring your upper back on the stability ball until your knees are bent at a 90-degree angle. Thus, your upper back, core, and thighs will be in a straight line. Also, the dumbbell should be held in both your arms near your chest.
Now lift the dumbbell up by extending your arms straight towards the ceiling.
After that, tilt your extended straight arms to lower the dumbbell above your head and as low as possible.
Return to the previous position and repeat these steps 10-20 times per set.

Face Pulls

Target Muscles – Upper Back, Lats, Shoulders, Back

Face Pulls is another amazingly helpful exercise to sculpt an hourgl ass figure in little time. This upper body workout helps to tone, build, and strengthen the complete upper body. Furthermore, it helps to improve the flexibility and stability of the shoulders & back.

How To Do Face Pulls Exercise?

Stand straight with your feet distanced more than your shoulder-width and the band handles at your chest level.
Hold the band handles firmly with both your hands and make sure to stand with a properly balanced body.
Now slowly pull the bands towards your chest by extending your elbows beyond your back.
Slowly return the band to the initial position by extending your arms.
Repeat these steps 15-20 times per set.

Mason Twist

Target Areas – Obliques, Abs, Entire Core

Mason Twist is a full-fledged core workout that helps you in getting a slim hourglass waist in a short time. Furthermore, it helps in strengthening the core area for better stability and performance. It might seem like a simple exercise but it’s actually quite intense and difficult to do. You can perform this exercise with a dumbbell or a medicinal ball of around 10 pounds.

How To Do Mason Twists?

Sit down on the floor with a medicine ball in both your hands.
Lean a bit backward and bend your knees a little to lift your feet 6-10 inches above the ground.
Squeeze your core while twisting your upper body towards the right side and touch the ball on the floor.
Return to the initial position and repeat the same steps on your left side.
Repeat these steps 10-20 times per set.

Windshield Wipers

Target Areas – Core, Lower Back, Obliques, Chest, Legs, Hips

Windshield Wipers is an excellent core exercises to build, tone, and strengthen the midsection. Furthermore, this exercise helps in improving overall stability and strengthens the back. You can use a medicinal ball to make this exercise even more effective.

How To Do Windshield Wipers Exercise?

Lie down on the floor on your back while extending your arms laterally to form a T-shape.
Place a medicinal ball between both your feet and left your legs as high as possible.
Now you need to lower down the legs to the right side of the body without letting the ball go. Also, make sure to keep your upper body stable and lower the legs as low as possible.
Return to the initial position and do the same steps on the left side of the body.

Repeat these steps 10-20 times on each side per set.

Heel Touches

Target Areas – Obliques, Core, Abs, Upper Back

Heel Touches is another incredibly effective core strengthening and toning exercise to get a slim hourglass waist. It is a great exercise to improve body posture and stability too.

How To Do Heel Touches Exercise?

Lie down on the floor on your back and bend your knees to bring your feet towards your buttocks.
Now lift your chest slightly off the floor and touch your right heel with your right hand. While doing so, make sure to squeeze your core and upper back for better results.
Return to the initial position and do the same steps on the left side.
Repeat these steps 15-20 times on each side per set.

Plank Hip Dips

Target Areas – Abs, Obliques, Core, Back, Shoulders, Arms

Plank Hip Dips is a more intense and effective variation of the standard plank exercise. This amazing workout helps in toning and strengthening the entire core area. Thus, you can get your slim waist by doing this exercise regularly.

How To Do Plank Hip Dips?

Get down on the floor in the initial pushup position, i.e. straight body balanced on extended arms and toes.
After that, bend your arms to place your elbows on the ground to get into the forearm plank position.
Now while squeezing your core, twist your hips to dip towards the right side.
Return to the initial position and do the same steps on the left side.
Repeat these steps 10-20 times on each side per set.

Glute Bridge

Target Areas – Glutes, Hamstrings, Quadriceps, Lower Back, Abs

Glute Bridge is considered to be one of the most effective lower-body toning workouts. This exercise helps to improve back strength, body balance, and overall stability. Also, this amazing workout doesn’t cause pain in joints or back caused by squats or similar exercises.

How To Do Glute Bridge Exercise?

Lie down on the floor on your back and bend your knees to bring your feet close to your buttocks.
Place both your palms on the floor near your buttocks.
Now lift your hips off the ground to bring your back, buttocks, and thighs in a straight line. Thus, your body will be balanced on your shoulders and feet. Also, your lower legs should be at a 90-degree angle to the floor.
Hold this position for as long as possible by letting your body dip down.
Repeat these steps 2-3 times daily.

Dumbbell Squats

Target Areas – Glutes, Hamstrings, Quadriceps, Calves, Core

Dumbbell Squats are highly recommended for people who want to tone and strengthen the lower body. Furthermore, this exercise helps in improving functional fitness, stability, balance, and overall strength.

How To Do Dumbbell Squats?

Stand straight with both your feet shoulder-width apart and one dumbbell in each hand.
Hold both dumbbells firmly on the sides of each thigh.
After that, you need to do squats while keeping your back straight and without extending your knees beyond feet.
Do 15-20 dumbbell squats per set.

Barbell Squats

Target Areas – Hamstrings, Glutes, Adductors, Buttocks, Calves, Core

Barbell Squats are considered to be the most effective lower body workouts by fitness experts all around the world. This amazing workout helps in strengthening bones, core, and mental health. Furthermore, it helps in eliminating excess fat from the whole body.

How To Do Barbell Squats?

Stand straight with both your feet shoulder-width apart and hold a barbell rod firmly with both hands.
Now lift the barbell rod by bending your elbows and place it on your shoulders behind your head.
After that, perform squats while keeping your back straight and preventing your knees from extending beyond feet.
Perform 10-20 barbell squats per set.

Curtsy Lunges

Target Areas – Quadriceps, Glutes, Hips, Back

As the name suggests, this exercise is a variation of the standard lunges exercise. Curtsy Lunges are very effective in toning and strengthening the lower body. Furthermore, it helps to improve stability and body balance. To make this exercise more intense, you can hold one or two dumbbells in your hands while doing it.

How To Do Curtsy Lunges?

Stand straight with both feet apart at a hip-width and hold one dumbbell in each hand. Make sure that the dumbbells are on the sides of your thighs or held near your chest.
While bending your right knee, lift your left foot and place it behind your right foot, as if you’re showing curtsy. Make sure that your back is completely straight while doing so.
Return to the initial position and perform the same steps by switching legs.
Repeat these steps 10-20 times per set.

The Bottom Line!

So these were the 12 most effective exercises to get an hourglass figure. Along with these exercises, you also need to eat a nutrient-dense diet rather than a calorie-dense one. Thus, it’s highly recommended to get in touch with a licensed dietician and get a custom-made diet plan for you. Also, seek help from a fitness trainer to perform all these workouts in a correct and effective manner.

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