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The 20 Best Exercises for an Hourglass Figure Workout

By Alex Bakhovsky
October 17, 2023
8 minutes
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

Understanding the Hourglass FigureThe 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!

Importance of Genetics vs Workouts

There will be physical limitations due to the natural accumulation of fat deposits in certain Importance of Genetics vs Workoutsparts of our bodies determined by genetic factors we cannot control.

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!

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.

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

Core StrengtheningPlanks – 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 TwistsRussian 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.

Leg RaisesBicycle 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.

Side PlanksLeg 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 –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.

  • Lower Body Exercises

Lower Body ExercisesSquats – 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.

LungesLunges – 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 BridgesGlute 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.

DeadliftsDeadlifts – 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 PressLeg 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

Upper Body ExercisesPush-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 PressDumbbell 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 DownLat 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 CurlsBicep 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 DipsTricep 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 JacksJumping 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.

BurpeesBurpees – 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!

High Knees -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!

High KneesHigh 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 Skipping Ropeour details on this amazing exercise.

Tips for Effective Workouts

  • Warm-up and cool down before and after any type of physical activity to prevent injuries.
  • Listen to your body and rest if you are feeling tired or in pain.
  • Track your progress.
  • Don’t be afraid to ask for help from an expert trainer or instructor!
  • Balance your workouts by targeting different parts of the body on different days for optimal results.
  • Have a balanced diet.

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.

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.

Workout plan designFor instance:

  • Monday – Upper body
  • Tuesday – Lower body
  • Wednesday – Core & Cardio
  • Thursday – Rest Day
  • Friday – Upper Body & Cardio
  • 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!


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.

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.

Alex Bakhovsky
Greetings, I am Alex Bakhovsky, a fervent health and fitness enthusiast with a profound ardor for enhancing the overall well-being of both ordinary individuals and elite athletes. My ultimate goal is to disseminate this passion and knowledge to a wider audience, including yourself. With over five years of experience as a certified personal trainer and nutritionist, I have acquired a wealth of practical knowledge and skills that enable me to provide comprehensive guidance and support to my clients in achieving their fitness and wellness goals.
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