The 20 Best Exercises for an Hourglass Figure Workout

Having an hourglass figure (also known as X shape) has been a classic beauty symbol for years. But to get the curves you desire, you need more than just diet and cardio. The right exercises are essential to shape, sculpt, and tone your body into an enviable hourglass. This blog post will offer twenty exercises to put together the perfect workout that will give you results and make those curves come alive! Let’s take a look at the top twenty exercises for creating your hourglass figure workout. With these moves, you’ll be rocking your dream body in no time! Understanding the Hourglass Figure The figure has a distinguishable silhouette – narrow waist, shoulders, and hips that measure roughly the same width, and a curvy mid-section. It is considered the most feminine type of figure. Despite how popular it is, achieving an hourglass shape is not easy. Genetics plays an important role here, but with the right exercises, you can achieve some great results! Understanding the role of genetics can help set realistic goals for your fitness journey. While genetics can influence the ease of achieving this shape, dedication to exercise can lead to significant improvements. While genetics influence body shape, targeted exercises can enhance your natural curves and improve overall body composition. Incorporating specific workouts into your routine can be a game changer for enhancing your figure. Importance of Genetics vs Workouts There will be physical limitations due to the natural accumulation of fat deposits in certain parts of our bodies determined by genetic factors we cannot control. Recognizing these genetic limitations is key to creating a balanced fitness plan that works for you. Adapting your fitness approach while considering these factors can lead to more satisfying results. Understanding these limitations can help set realistic goals and expectations for your fitness journey. A combination of genes plus nutrition plus training spells out amazing results! Hard work pays off – stay dedicated and patient while pursuing perfect body goals! Genetics, nutrition, and training work together to shape your body, making it essential to focus on all aspects for successful results. With consistent effort and the right strategies, you can achieve the body you desire, regardless of genetic predispositions. Benefits of Having an Hourglass Figure Having an enviable X shape makes us look slimmer immediately even if our weight doesn’t change much due to overall fat and muscle recomposition. The hourglass figure can create an illusion of a slimmer waist, which many find appealing, enhancing self-image. The hourglass figure is often associated with balanced proportions, attracting attention and admiration in various cultures. This hourglass shape can boost confidence and enhance your overall appearance, making it a desirable figure for many. Achieving this look can lead to a stronger sense of self-worth and encourage a more positive lifestyle overall. Plus it helps with creating better posture which helps prevent injuries such as back pain caused by poor support systems combined with weak muscles. When you simply have a more balanced form tightens core muscle groups used for everyday motions leading towards a better lifestyle overall. NOW we have both looks AND health covered! 20 Best exercises for the hourglass figure Core Strengthening Planks – This exercise not only develops your core strength but also helps in building an hourglass shape. Begin by lying face down and placing your palms flat on the floor near your shoulders. Keeping your feet together, press up against your palms and hold for 30-60 seconds then release. Russian Twists – Start by sitting on the floor with both knees bent and feet flat on the ground. Hold your arms straight out in front of you as you twist to each side from the waist, making sure to keep your eyes focused on the direction that you’re twisting. Perform 15 repetitions each side. Bicycle Crunches – Lie on your back with feet lifted off of the ground and crossed at the ankles. Place fingers lightly behind ears, elbows pointed outwards from sides and lift off of the ground using abdominal muscles to crunch torso left then right while bringing opposite elbow toward opposite knee (as if riding a bicycle). Complete two sets of 25 reps or one set with a slow count of 25 seconds each way for one rep. Leg Raises – Bending at the knee and hip, raise your legs towards the ceiling and maintain control of your core, lowering them back to the floor. This move activates all four ab muscles as well as aids in keeping the lower back in a healthy position. Perform 2 sets of 15 reps to start. Side Planks – Lie on one side with your feet stacked and both arms straight above your shoulders. Push up onto one hand with an elbow bent, using that same arm to prop up your body so it’s straight from head to toe in one line. Make sure your hips don’t dip down, but stay tightly stacked in line with your shoulders. Hold for 30 seconds on each side twice per workout session. Related reading 10 Ways to Your Back Workouts with Dumbbells at Home The 10 Best Exercises to Lose Weight at the Gym Female The 10 Best Good Senior Exercises at Home Lower Body Exercises Squats – Become familiar with this classic exercise by standing with feet shoulder-width apart and toes slightly pointed outwards. Make sure your chest is lifted, bend your knees, and lower your body down until your thighs are parallel to the ground. Push back up to a standing position. Repeat for 2 sets of 15 reps each session. Lunges – Start by standing tall, take a big step forward on one foot while lowering down from your hips until both bent legs form right angles bringing the other leg towards the floor, and tap it lightly before pushing back up into the starting position on both feet. Perform two sets of 10 each leg twice per workout session. Glute Bridges – Lie on your back with your feet flat on the ground close to your buttocks and hands resting at the sides. Lift hips towards the ceiling while keeping shoulders connected to the floor. Hold this move for three seconds then pause at the bottom before repeating for a total of 2 sets of 15 reps each day. Deadlifts – Start by grabbing onto a barbell or dumbell with palms facing downwards at shoulder width apart from each other then stand up slowly as if you’re doing an upright row, hoisting it off of the ground and lowering down carefully after coming up all of the way so that it is back lightly onto the floor while keeping good posture throughout movement without over-extension or over-exhaustion to perform 1 set of 8-12 reps per day for best results. Leg Press – Begin seated in a press machine placing feet onto a platform or level surface straight ahead of you in line with your hips, bend your knees and simultaneously press downward as you extend your legs while ensuring hips stay firmly pressed against the seatback before fully extending them slowly (while controlling resistance) upwards and back behind you in line with starting position completing 1 set of 12-15 reps each day for optimal results! Upper Body Exercises Push-ups – Get on the ground in a plank position setting hands slightly wider than shoulder-width apart, use your abdominal muscles to keep your body straight throughout movement while keeping your head and neck neutral. Bend elbows outwards as you lower yourself towards the floor until your chest meets the ground. Then push up slowly back into the starting position, repeat for 1 set of 10-15 reps or two sets of 8-10 reps each day. If the push-up from the plank position is difficult for you, you can stand up on your knees. Dumbbell Press – Start by standing with feet hip-width apart, hold dumbbells directly above shoulders with palms facing forwards and elbows slightly bent outward from the body then press weights up simultaneously above your head until arms are nearly extended but don’t lock out joints. Keep control over both concentric (lifting motion) and eccentric (lowering motion) phases for 1 set of 10-12 reps every workout session. Lat Pull Down – This move works mainly on the lats and biceps while toning the abdomen muscles too – grab onto the cable bar attachment slightly wider than shoulder width and sit comfortably until thighs nearly touch chest surface during the stretched pulled downward phase. Focus on using just arm strength to pull weight all of the way back up after finishing at the bottom of contraction for 1 set of 10-12 reps or 2 sets of 8-10 reps per workout day. Bicep Curls – Start by standing upright with feet hip-width apart. Hold one dumbbell within each palm bottom facing forward away from the body, bending the elbow out slightly inwards as you curl upwards towards the shoulder then lower down in controlled motion so the wrist almost kisses the waistline area before returning upward again for 1 set 12-15 repetitions. Tricep Dips – Begin seated atop an elevated bench with feet flat on a solid weighted object such as a chair in front toes pointed outwardly towards either side, place palms horizontally behind the level against the cushioning surface of the bench raising upper body away whilst maintaining deep core posture dotted throughout 3 second lowering phase followed by an explosive lifting motion – perform 2 sets 8-10 repetitions. Cardio and Fat Burning Jumping Jacks – This classic exercise is great for burning fat and boosting your metabolism. Start in a standing position with feet together, then jump up, spreading your legs out while bringing your hands to clap overhead. Land back down while remaining stationary on feet and closing arms as hands meet again above head – repeat for two sets of 16-20 reps each session. Burpees – Take a deep breath before jumping into this full-body workout standing in one spot, bend your knees to lower down into a squat position then place your hand flat on the ground beneath your shoulder stepping both feet back until plank pose is achieved. Explode upwards by pushing through the heels of both palms simultaneously while returning forward into squat form followed consecutively with jump animation completing 15 repetitions consecutively per day for best results! Mountain Climbers – Get in a plank position on the floor while keeping your back straight with your core engaged. Bring your right knee towards your chest then back to plank before alternating sides using an explosive motion where push-off occurs from the wrong ankle joint upon switch. Continue mountain climbers at a moderate pace and complete 2 sets of 16-18 reps combined every workout session respectively! Related reading 10 Best Fat Burning Exercises at Home for Females The 10 Best Gym Towels for Your Fitness/Exercise (2025) High Knees – Stand upright receiving support from either wall if needed raising the appropriate foot further up, and switching between sides rhythmically. Perform 20 repetitions total successively three times every rest day at home from gym or outdoor training. Skipping Rope – Increase heart rate and burn fat with this challenging move. Check out our details on this amazing exercise. Skipping rope is not just a fun childhood activity; it can also be an effective workout for increasing cardiovascular endurance and improving coordination. Skipping rope is an effective exercise that not only enhances cardiovascular fitness but also helps in toning your body and improving coordination. Incorporating this move into your routine may help in achieving an hourglass figure by targeting multiple muscle groups. Skipping rope is not only fun but also an effective way to enhance cardiovascular endurance. By incorporating this exercise into your routine, you may see improvements in your overall fitness and fat loss. Tips for Effective Workouts Warm-up and cool down before and after any type of physical activity to prevent injuries. Performing a proper warm-up is crucial for preparing your muscles and joints, helping to reduce the risk of injuries during your workout. Listen to your body and rest if you are feeling tired or in pain. It's important to listen to your body; taking breaks when needed can help you avoid overexertion and ensure a safer workout experience. Taking time to listen to your body can significantly enhance your overall workout effectiveness and safety. Track your progress. Tracking your progress can provide motivation and help you identify areas for improvement in your fitness journey. By tracking your progress, you can set achievable goals and celebrate milestones along your fitness journey. Don’t be afraid to ask for help from an expert trainer or instructor! Seeking assistance from a qualified trainer can provide valuable insights and techniques to optimize your workouts. Seeking guidance from a professional can provide you with tailored advice and techniques that enhance your performance and safety. Working with a personal trainer can help you learn proper form and techniques, which are essential for maximizing effectiveness and minimizing injury risk. Balance your workouts by targeting different parts of the body on different days for optimal results. By varying your focus, you can also prevent plateaus and keep your workouts engaging. Incorporating a balanced workout routine can help promote muscle growth and overall fitness, ensuring that no muscle group is neglected. This approach encourages muscle development across all areas, which can lead to a more defined and attractive hourglass figure. By focusing on different muscle groups, you allow for recovery and growth, which is essential for achieving a toned appearance. Recovery is vital because muscles need time to repair and strengthen, ultimately enhancing your overall physique. Have a balanced diet. A balanced diet not only supports your workouts but also promotes overall health, making it easier to achieve your fitness goals. This not only aids in maintaining energy levels during workouts but also supports muscle recovery. A nutritious diet is crucial as it supports your fitness goals and fuels your workouts, contributing to overall well-being. A well-rounded diet ensures you receive essential vitamins and minerals, which play a significant role in your fitness journey. Workout plan design When creating your figure workout plan, the most important thing to keep in mind is consistency. It’s all about creating a balanced routine that includes the right mix of exercises, intensity levels, rest days, and recovery time. Consistency helps in establishing a routine, making it easier to integrate fitness into your lifestyle. Consistency in your routine leads to progressive improvements, helping you stay motivated and committed to your fitness journey. Consistency is key to seeing results, as it helps to build strength and endurance over time. Staying consistent not only helps you achieve your goals but also fosters a sense of discipline that can translate into other areas of your life. Start with three days a week and alternate between upper body, lower body, and core exercises during each session. Don’t forget to add some form of cardio into your routine as well – either intervals or steady-state exercise on the days you don’t lift weights. For instance: Monday – Upper body Focusing on your upper body can help sculpt your arms and shoulders, contributing to a more defined silhouette. By dedicating time to your upper body, you can create a balanced physique that enhances your overall appearance and boosts your confidence. Engaging in upper body workouts not only sculpts your arms but also improves posture, adding to your overall aesthetic appeal. Tuesday – Lower body Targeting the lower body is essential for developing strength in your legs and glutes, which can enhance your hourglass shape. Strengthening your lower body not only contributes to an hourglass figure but also improves your overall stability and athletic performance. Strengthening your lower body is vital, as it forms the foundation of your hourglass figure and supports overall mobility. Strengthening your lower body not only enhances your hourglass figure but also improves your overall functional fitness, making daily activities easier. Wednesday – Core & Cardio Incorporating core exercises improves stability and posture, which are vital for maintaining an hourglass figure. Incorporating core exercises can also enhance your athletic performance, making it easier to engage in various physical activities. Thursday – Rest Day Rest is an important part of any workout regimen, allowing your muscles to recover and grow stronger. Additionally, adequate rest can help prevent injuries, ensuring you stay consistent with your workout routine. Friday – Upper Body & Cardio This combination helps to maintain muscle tone while also boosting your cardiovascular fitness, essential for overall health. This approach not only contributes to a defined physique but also enhances your endurance and energy levels. Saturday – Lower Body & Core Sunday – Rest Day It’s also important to include different types of training locations like home, gym, or outdoors so your muscles don’t get used to one type of training environment. This will ensure optimal progress and result in achieving that coveted shape! Incorporating various training environments not only keeps your workouts fresh but also challenges your muscles in different ways, promoting better overall strength and definition. Switching up your workout location can also enhance your motivation and keep you engaged, making it easier to stick to your fitness routine. Conclusion Most individuals have a difficult time achieving their perfect figure because genetics plays an important role here. But with the right exercises and dedication, you can reshape your body to achieve your desired look. While genetics can influence body shape, understanding your unique body type and tailoring your workout to your strengths can significantly enhance your chances of success. Emphasizing your strengths can help you find the best workout methods that suit your body, which may lead to more effective results. Figure–focused workouts consist of balanced core strengthening, lower-body exercises, upper-body exercises, and cardio and fat-burning workouts. Target each body part to build the shape of your dream! But, everybody’s starting point is different, and you probably need to focus on an underdeveloped part of your body. To maximize results, try to incorporate all components into your routine that suit your specific needs. When you don’t have time to visit the gym regularly, or you are just tired of routine and want to add variety to your exercising – you still can do most of the described exercise at home, or outside. Don’t forget to focus on a balanced diet with proper nutrition and remember to take rest days when necessary! Don’t rush results, remember, consistency and discipline is a key when you construct a better version of yourself. It's essential to set realistic goals and be patient with yourself throughout this journey. Progress may take time, but maintaining a positive mindset can greatly influence your success. Remember, patience and positivity are vital. Celebrating small achievements can help keep your motivation high as you work towards your goals. Staying committed to your routine, even when progress seems slow, is vital; remember that small, consistent efforts can lead to significant changes over time. It's important to recognize that achieving an hourglass figure is a journey; maintaining a positive attitude and embracing patience and persistence will help you stay on track. By celebrating small victories along the way, you can stay motivated and focused on your long-term goals, reinforcing your commitment to a healthier lifestyle. These small victories can include reaching new fitness milestones or simply feeling more confident in your body; each achievement contributes to your overall progress and well-being. Ulike Welcome to Ulike! We hope our expertise can bring value to you.