7 Amazing Exercises To Incorporate In Your Workout For Hourglass Figure Routine

Remember the captivating grace of Aditi Rao Hydari's "Gajagamini" walk in Hiramandi? Her posture and how she carried herself embodied the elegance and allure of the coveted hourglass figure. But what exactly is an hourglass figure, and how can we achieve that balanced, desirable silhouette?

The hourglass figure is characterised by a smaller waist contrasted by curvier hips and shoulders. It's often considered the epitome of femininity and is desired by many. To achieve this look, we must focus on sculpting key muscle groups: shoulders for definition, core for a cinched waist, and glutes and hips for a rounded appearance.

Excited to get started? This blog features 7 amazing workouts for hourglass figure that you can incorporate into your routine! With dedication and these targeted hourglass body exercises, you can achieve a toned, balanced physique that will leave you feeling confident and empowered. Keep reading! 
 

Table Of Contents

1. Which Exercises Give You An Hourglass Figure?

2. What Is The 3-2-1 Hourglass Method?

3. Expert’s Advice

4. The Final Say

5. FAQs

6. References

Which Exercises Give You An Hourglass Figure?

The following exercises can help improve and maintain an hourglass figure by targeting essential waist, hip, and buttock muscle groups. Let’s have a look at these highly-effective workouts for hourglass figure: 

1. Lateral Raises

• Lateral raises primarily target the deltoid muscle in the shoulders and upper arms.
• Widening and firming these areas can help create a sharper contrast between the waist and shoulders, enhancing the coveted hourglass figure.

2. Alternate Barbell Press

• This versatile upper body workout engages the chest, shoulders, triceps and back.
• It contributes to a well-defined upper body and creates a more balanced overall figure. Engaging multiple muscle groups helps build strength and definition, which is essential for achieving an hourglass figure.

3. Russian Twists

• Russian twists focus on strengthening the obliques and core.
• A strong, toned core and defined obliques are essential for accentuating a smaller waist, a vital part of an hourglass figure.
• This exercise helps sculpt your midsection, reduce your waist-to-hip ratio, and further accentuate your curves.

4. Donkey Kicks

• Donkey kicks primarily target the gluteus maximus, the most significant buttock muscle.
• Strengthening and toning this muscle contributes to a fuller lower body, a crucial aspect of achieving an hourglass figure.
• Improved gluteal muscles add to the curves, making the waist appear smaller.
   

Also Read: A Step-By-Step Guide To Donkey Kick Exercise: Variations, Benefits And More!
 

5. Glute Bridges

• Glute bridges target the gluteus maximus, gluteus medius, and gluteus minimus.
• This exercise helps lift and strengthen the gluteal muscles, contributing to a more defined and rounded appearance of the lower body.
• The lifting effect can help balance body proportions, emphasise a narrow waist compared to the hips, and create an hourglass shape.

6. Jump In And Out Squat

• This exercise is excellent for targeting the quadriceps, hamstrings, gluteus maximus, and inner and outer thighs.
• Full bodyweight squats add definition and tone to these areas, contributing to the fullness of the thighs and hips and improving the hourglass figure.
   

Also Read: Try 25 Variations Of Squat Workouts With Weights And Know Its Benefits!
 

7. Deadlifts

• Deadlifts are exceptional workouts for hourglass figure that target the gluteus maximus and hamstrings.
• By targeting these muscles, you can improve the roundness and volume of your lower body, which is essential for achieving a balanced hourglass figure.
   

Also Read: The Perfect Deadlift Form & Its 3 Key Benefits | ToneOpFit 
 

What Is The 3-2-1 Hourglass Method?

The 3-2-1 method is a simple formula for organising your training week. It prescribes doing three strength exercises, two Pilates exercises, and one weekly cardio or conditioning exercise. There are several different versions of the 3-2-1 method; some variations recommend two days of cardio and one day of Pilates, while others swap Pilates for any low-intensity movement work. This combination is intended to help achieve consistent, impressive results. And sure, following the 3-2-1 method can be helpful for anyone struggling to be consistent in the gym.

The method provides a loose structure for anyone struggling with exercise consistency or programming for progression. Within the process, you can break up your strength sessions however you like. Some users break it up into upper body, lower body and full body splits, allowing your muscles plenty of time to recover. Others favour three days of full-body training, targeting muscle groups several times a week—a key component for hypertrophy, the muscle-building process.

Pilates could be supplemented for yoga or similar low-impact recovery, and cardio could include any HIIT class, running or activity that gets your heart rate up. It also encourages 150-300 minutes of moderate aerobic activity or 75-150 minutes of vigorous activity, including walking, running or exercising.
 

Also Read: Pilates For Weight Loss: Best Exercises, Workout Plan, Benefits & More! 
 

Expert’s Advice

An hourglass figure or body shape can be challenging to achieve but not impossible. Your diet, lifestyle, and fitness routines affect how your body looks. By splitting your workouts into 3 2 1 hourglass methods and sticking to a set routine, you can gradually get stronger, build muscle, improve endurance, raise your heart rate, and develop balance, coordination, and flexibility.

Health Expert

Lavina Chauhan

The Final Say

Achieving an hourglass figure involves a combination of targeted exercises to shape and tone your waist and hips and a low body fat percentage to show off those curves. Focusing on diet and workouts for hourglass figure is essential to achieving significant and sustainable results. Maintain consistency and follow a routine to achieve your desired hourglass figure!

FAQs

1. What are the key steps and exercises to effectively get an hourglass figure?

The key steps include a balanced workout routine focusing on strength training and cardio, with exercises like squats, lunges, and waist-cinching moves such as side crunches and Russian twists.

2. Can you provide tips on an hourglass figure diet and workout plan?

Follow these hourglass figure diet and workout plan tips: 

• Include lean proteins and healthy fats in your diet.
• Focus on whole grains, fruits, and vegetables.
• Maintain a consistent workout routine with strength training and cardio.
• Hydrate well and get adequate rest.
   

3. What does a typical hourglass body workout include to achieve a balanced and curvy physique?

A typical hourglass body workout includes compound exercises like squats and deadlifts, upper body strength training, and core workouts to cinch the waist.

4. Which specific exercises for an hourglass figure are most effective in sculpting the waist, hips, and shoulders?

Specific exercises include side lunges and hip thrusts for the hips, shoulder presses for the shoulders, and bicycle crunches for the waist.
 

References

• https://www.tomsguide.com/news/ive-been-doing-the-tiktok-3-2-1-method-workout-heres-what-you-should-know
• https://english.jagran.com/lifestyle/practise-these-exercises-to-get-hourglass-body-at-home-10113911

About ToneOp Fit 

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