The hourglass figure, often referred to as the X shape, has long been celebrated as a timeless symbol of beauty. Achieving the desired curves goes beyond mere diet and cardio; it necessitates a targeted exercise regimen to effectively shape, sculpt, and tone your body into an alluring hourglass silhouette.
In this blog post, we will explore twenty exercises that can help you design the ultimate workout, delivering impressive results and bringing those coveted curves to life!
Let’s dive into the top twenty exercises tailored for your hourglass figure workout. With these dynamic moves, you'll be flaunting your dream body in no time!
Understanding the Hourglass Figure
This figure is characterized by a distinctive silhouette featuring a narrow waist, shoulders, and hips that are nearly the same width, complemented by a curvy midsection. It is often considered the epitome of femininity.
While the allure of the hourglass figure is undeniable, achieving this shape can be quite challenging. Genetics plays a significant role; however, with the right exercises, you can certainly attain remarkable results!
The Role of Genetics vs. Workouts
Physical limitations inevitably arise from the natural accumulation of fat deposits in specific areas of our bodies, influenced by genetic predisposition that lies beyond our control.
Yet, a harmonious blend of genetics, nutrition, and training can yield extraordinary outcomes! The key is dedication and patience in your pursuit of the ideal body shape!
Benefits of an Hourglass Figure
Possessing an enviable X shape can create the illusion of a slimmer appearance, even if your weight remains relatively stable, thanks to overall fat and muscle recomposition.
Moreover, this shape contributes to improved posture, which can help avert injuries like back pain resulting from inadequate support combined with weak muscles. A more balanced physique also tightens core muscle groups utilized in everyday movements, promoting an overall healthier lifestyle. Now, we can enjoy the dual benefits of aesthetics and health!
20 Best Exercises for the Hourglass Figure
Core Strengthening
Planks – This powerful exercise enhances core strength while contributing to the formation of an hourglass shape. Start by lying face down with your palms flat on the ground near your shoulders. Keeping your feet together, push up against your palms and hold your position for 30-60 seconds before releasing.
– Begin seated on the floor, with both knees bent and feet flat. Extend your arms straight in front of you, twisting from the waist to each side, ensuring your gaze follows the direction of your twist. Perform 15 repetitions on each side.
Bicycle Crunches – Lie on your back with your feet elevated and crossed at the ankles. Lightly place your fingers behind your ears, elbows pointing outward. Use your abdominal muscles to lift your torso, alternating between bringing your opposite elbow toward your opposite knee as if pedaling a bicycle. Complete two sets of 25 reps, or one set with a slow count of 25 seconds per rep.
Leg Raises – With your knees bent and hips flexed, raise your legs toward the ceiling while maintaining core control, then lower them back to the floor. This exercise engages all four abdominal muscles and supports the health of your lower back. Start with 2 sets of 15 reps.
Side Planks – Lie on one side with your feet stacked and arms extended straight above your shoulders. Push up onto one hand with your elbow bent, propping your body up to create a straight line from head to toe. Ensure your hips remain aligned and don’t dip down. Hold for 30 seconds on each side, repeating twice per workout session.
Lower Body Exercises
Squats – Familiarize yourself with this classic move by standing with your feet shoulder-width apart and toes slightly turned out. Keep your chest lifted as you bend your knees, lowering your body until your thighs are parallel to the ground. Push back up to a standing position, completing 2 sets of 15 reps each session.
Lunges – Begin standing tall and take a large step forward with one foot. Lower your body from the hips until both legs form right angles, lightly tapping the floor with your back knee before returning to the starting position. Perform two sets of 10 lunges for each leg during your workout session.
– Lie on your back with feet flat on the ground near your glutes, and arms resting at your sides. Raise your hips toward the ceiling while keeping your shoulders grounded. Hold for three seconds, then return to the floor before repeating for a total of 2 sets of 15 reps.
Deadlifts – Grasp a barbell or dumbbells with palms facing down, shoulder-width apart. Stand up slowly as if performing an upright row, lifting the weight off the ground and lowering it back down carefully while maintaining good posture throughout the movement. Aim for 1 set of 8-12 reps each day for optimal results.
– Seated in a press machine, place your feet on a platform aligned with your hips. Bend your knees and press downward as you extend your legs, ensuring your hips remain firmly against the seatback. Slowly complete 1 set of 12-15 reps each day.
Upper Body Exercises
Push-ups – Start in a plank position with hands slightly wider than shoulder-width apart. Engage your core to keep your body straight, lowering yourself until your chest meets the floor, then push back up to the starting position. Aim for 1 set of 10-15 reps or two sets of 8-10 reps daily. If the traditional push-up is challenging, try doing them on your knees.
– Stand with feet hip-width apart, holding dumbbells above your shoulders with palms facing forward and elbows bent slightly outward. Press the weights overhead until your arms are nearly fully extended (avoiding locking your joints). Control both the lifting and lowering motions for 1 set of 10-12 reps each workout session.
– This exercise targets the lats and biceps while also engaging the abdominal muscles. Grab a cable bar attachment, seated comfortably with thighs nearly touching your chest during the stretch. Focus on using your arms to pull the weight back up for 1 set of 10-12 reps or 2 sets of 8-10 reps each workout day.
– Stand upright with feet hip-width apart, holding one dumbbell in each hand, palms facing forward. Curl the weights toward your shoulders, then lower them down in a controlled motion until your wrists nearly touch your waistline before returning to the starting position for 1 set of 12-15 repetitions.
