The Best Workout for an Hourglass Figure

Tired of the same old boring exercise routine? Looking to get an hourglass figure that turns heads? You’ve come to the right place! Unlock your inner curves with our guide to the best workout for an hourglass shape.

Quick facts: Best Workout For An Hourglass Figure

  • ✅ High-intensity interval training (HIIT) is the best type of exercise for an hourglass figure, according to the American Council on Exercise (ACE). Source: American Council on Exercise
  • ✅ Cardio exercises like running, jumping rope, and step aerobics can help to sculpt an hourglass figure. Source: Women’s Health
  • ✅ Pilates and yoga can help to tone and strengthen the core, which is important for an hourglass figure. Source: BodyRock
  • ✅ Resistance training with weights is important for building muscle and sculpting the body into an hourglass shape. Source: Verywell Fit
  • ✅ Incorporating compound exercises like squats, lunges, and deadlifts into a workout routine can help to tone and shape the body into an hourglass figure. Source: Fitness Magazine


Cardio is an excellent way to target the stubborn fat around the waist and hips while also sculpting an hourglass figure. It helps to increase your metabolic rate so that you can burn fat and calories more efficiently. Additionally, cardio can elevate your mood, reduce stress, and help you to stay energized throughout the day.

Let’s explore some of the best cardio exercises to achieve an hourglass figure:

High-intensity interval training (HIIT)

High-intensity interval training (HIIT) is a type of cardio that incorporates intervals of high-intensity exercise, followed by intervals of low intensity exercise. This type of cardio is great for an hourglass figure as it helps to target trouble areas and create a balanced physique.

HIIT can help you to reduce overall body fat, as well as work on specific areas like your glutes, thighs and waistline. During HIIT, you can choose any activity that you like – running, sprinting, biking – but the intensity must be kept higher than normal during the high-intensity interval portion. HIIT also ensures that you are able to burn more calories in a shorter period of time and therefore get more out of your workout in the same amount of time.

For maximum calorie burning with an hourglass figure goal in mind, aim for 30-second high intensity breaks followed by 1 minute rests or low intensity portions.


Running is an effective workout for both men and women of all fitness levels who are looking to enhance their figures. By creating an oxygen debt, running forces your body to burn more fat and calories in a short period of time. Running increases your metabolism rate and can help you meet your fitness goals faster than other types of exercise. Additionally, running strengthens endurance and boosts energy levels.

Running is particularly helpful for those aiming to achieve an hourglass shape as it works on the glutes, hamstrings, abdominals and obliques simultaneously, helping you achieve a slim waist with curvy hips. Running can also help improve posture which further contributes to the hourglass effect. If you’re looking for results in less time than traditional exercises like weight lifting or yoga require, then running may be the best option for you!


Swimming is an excellent form of cardio to help achieve an hourglass figure. It is a great low-impact exercise which means there is much less strain on your body than running or cycling. Swimming targets all the major muscle groups throughout the body, thus allowing you to tone up quickly and effectively.

Not only this, but swimming also emphasizes strength and balance, as well as increases flexibility. In addition to its physical benefits, swimming also has a therapeutic effect due to its calming nature – it’s perfect for unwinding after a long day at work or for taking a break from stress.

Adding swimming into your routine ensures that you are engaging in an aerobic activity which can burn up to 500 calories in just one hour and helps you create that sought-after hourglass look!

Strength Training

Strength training is a great way to achieve an hourglass figure. With the right combination of compound exercises and isolation exercises for your muscles, you can sculpt a beautiful physique. Strength training also helps build bone density, in addition to burning fat and calories.

Let’s explore the various strength training exercises for an hourglass figure:

Chest exercises

Chest exercises are an essential part of any strength training routine, as they help to strengthen the muscles in your chest and upper back. When working to achieve an hourglass figure, chest exercises are especially important, as they can help to develop a balanced upper body that is in proportion with your lower body. This can give you a more defined waistline and beautiful curves overall.

Some of the most effective chest exercises for an hourglass figure include:

  • Push-ups
  • Chest presses
  • Dumbbell flyes
  • Cable crossovers

Working these exercises into a regular strength training routine with other muscle groups will help you to build a strong and toned physique.

Shoulder exercises

Shoulder exercises are important for developing an hourglass figure as they can help to shape and contour the upper body, giving you more of a curved shape. Shoulder exercises also work to strengthen the muscles in the shoulder area, helping to create better posture while increasing blood flow and stimulating fat burn.

Common shoulder exercises include bent-over laterals, lateral raises, military presses and front raises. All of these help to target different areas of the shoulder so you can effectively tone the whole area.

To ensure you are getting the best results from your shoulder exercises it is important that you use proper form and pay attention to posture alignment.

Back exercises

Back exercises are necessary for improving posture and aiding in the development of an hourglass figure. A strong back will improve overall health, as well as create better proportion between your upper and lower body. To achieve an hourglass figure, focus on working all areas of your back with exercises that involve resistance bands and free weights.

A few good back exercises include:

  • Bent-over rows
  • Deadlifts
  • Lat pulldowns
  • Pull-ups
  • Reverse flys
  • Rows

These exercises should be done a few days a week in order to get the best results. Make sure to keep good form while performing these exercises by keeping your shoulders down and chest up to minimize injury risk. Additionally, make sure to choose weights that are challenging but doable for you based on your fitness level. Strength training is essential for creating an hourglass figure because it helps build lean muscle mass which not only tones the body but gives it shape.

Arm exercises

Arm exercises are essential for achieving an hourglass figure. Strong arms can make outfits look more flattering by creating curves and providing a balance to the lower body. For example, well-defined biceps, triceps, and shoulders can create a striking silhouette.

Strength training is the best form of exercise for achieving an hourglass figure as it not only tones existing muscles, but also builds muscle mass in areas such as the arms, chest and back. This results in an increase in resting metabolic rate and improved posture.

When performing arm exercises for strength training, focus on movements that target both the front and back of the arm such as bent-over rows, curls, hammer curls and triceps extensions. Start with lighter weights to build up strength before progressing to heavier ones with higher repetitions.

Core exercises

Core exercises are any exercise that targets the core muscles – the muscles located in your abdomen, lower back and pelvic area. In particular, core exercises focus on engaging the abdominal muscles (which most of us refer to as our “abs”), along with other important core muscles such as the hip flexors, obliques and glutes.

Core exercises can be divided into two categories: static core exercises and dynamic core exercises. Static core exercises are those that involve minimal movement—think planks (where you hold a position with your body in a straight line) or wall sits (where you sit against a wall with your back flat). Dynamic core exercises involve more movement—think mountain climbers, walking planks or burpees.

When it comes to toning an hourglass figure, focus on doing dynamic as well as static core exercises—think both planks and mountain climbers! Doing different types of movements will help you build muscle strength throughout your entire core area for an all-over toned look.

Glute exercises

Glute exercises are essential for creating an hourglass figure. Strengthening the glutes not only helps to lift and shape the bum, but also helps to align posture, improve hip stability, reduce back pain and improve balance. Glute exercises can range from simple bodyweight movements such as squats, lunges and hip bridges to weighted moves like step-ups, leg press and deadlifts.

It’s important to ensure correct form when performing these exercises and progress gradually in weight and reps. Begin with a light weight until you are sure you are able to complete each exercise with proper form. Gradually increase the weight as your strength increases over time. It’s also important to include a variety of movements into your routine in order to keep muscles challenged and engaged throughout the workout.

Leg exercises

Leg exercises are key to creating an hourglass figure and strengthening the legs. Your lower body makes up the foundation of a well-rounded exercise program and should not be overlooked.

Leg exercises, such as squats and lunges, work your hips, glutes, quads, hamstrings, calves, inner thigh muscles, and outer thigh muscles all at once—which makes them some of the most effective muscle-building exercises around. When combined with weight training and cardiovascular exercise—which can be tailored specifically to sculpt a curvier waistline—your workouts will become even more powerful for creating an hourglass figure.

Furthermore, leg exercises such as these also burn a substantial amount of calories when done properly, which will help you tone your body faster.


Stretching is an important part of any workout routine, as it helps to increase flexibility. Stretching will also help to create a longer, leaner look, which is perfect for achieving an hourglass figure.

In this article, we will look at the best stretching exercises for an hourglass figure, and discuss how to incorporate them into your workout routine.


Yoga is an excellent form of exercise for achieving an hourglass figure. The physical components of yoga help improve your posture, enabling you to appear taller and slimmer overall. Yoga can also help you build strength and flexibility throughout the body, helping to define muscles in the arms, legs, and core that result in an hourglass shape.

Additionally, exercises like crescent lunge and warrior pose can help strengthen the abdominal muscles while providing a stretch that helps open up the sides of the waistline. By incorporating yoga into your fitness regimen, you will be on your way to achieving that coveted hourglass shape.


Pilates is a great way to achieve an hourglass figure, as it focuses on core strength, posture, and balance. It is often referred to as “yoga’s more concentrated cousin” as this method of exercise is slow, precise, and all about aligning mind and body.

Pilates exercises focus on creating an internal heat that targets the muscles along the ribcage, torso, and hips.

The movements within Pilates typically involve proper breathing pattern instructions in order to maximize each pose or stretch. This helps increase lung capacity while simultaneously strengthening the core muscles—helping you achieve a beautiful shape of continuous curves from head-to-toe.

In addition to creating an hourglass figure for those with straight or square body shapes, Pilates has also been known to reduce stress levels by inciting feelings of peace and relaxation through conscious breathwork involved with each exercise.

Dynamic stretching

Dynamic stretching is a form of stretching where you move your body through a range of motion. It helps to engage multiple muscle groups, promote movement in the joints, and even increase core temperature. The movements are designed to target different areas of the body that are involved in maintaining an hourglass figure, such as quads, glutes, hamstrings and chest muscles.

Dynamic stretches can help you get better results from your workouts by allowing for more range of motion and engaging muscles that are often missed when doing static stretching alone. Dynamic stretching also helps to improve posture and balance as well as flexibility and coordination. This form of stretching includes moves such as arm circles, walking lunges, trunk rotations and side steps which can be done at a moderate intensity for an hourglass-shaped workout routine.


Having a balanced diet is essential when it comes to sculpting your figure and improving your overall health. Eating a variety of foods is the best way to ensure your body gets all the nutrients it needs. It is also important to be mindful of portion sizes, and make sure you are eating enough of the right foods, such as lean proteins, complex carbohydrates, and healthy fats.

Let’s take a look at some other nutrition tips that can help you reach your goal of getting an hourglass figure:

Eat a balanced diet

Eating a balanced diet is an essential component of developing an hourglass figure. Eating a variety of protein, healthy fats, and low-glycemic carbohydrates can help you achieve your goals.

For instance, lean sources of protein like fish, chicken, and eggs are essential for building and maintaining muscle tissue. Healthy fats found in foods like avocados and nuts provide lasting energy and help to reduce inflammation caused by intense workouts. Low-glycemic carbohydrates such as sweet potatoes and quinoa can also provide lasting energy while stabilizing blood sugar levels.

As with any nutrition plan, it’s best to consult with a nutritionist or dietitian to ensure that you’re meeting all of your dietary needs. Consistent meal planning throughout the week can help you stay on track with reaching your goals.

Consume enough protein

Consuming adequate amounts of protein is essential for achieving an hourglass figure. Protein helps to promote the growth and maintenance of lean muscle mass, which is an important factor in creating the desired body shape. Protein also provides the energy necessary for intense workouts and helps to reduce hunger pangs, making it easier to stick to a meal plan.

Good sources of protein include eggs, chicken, fish, beans, nuts and seeds. For optimal results it is important to vary your sources of protein throughout the week and consume at least 1-1.5 grams of protein per pound of body weight each day.

Increase your fiber intake

Increasing your intake of dietary fiber is a great way to achieve an hourglass figure. Dietary fiber helps you feel fuller longer, which can help reduce your intake of high calorie foods and support sustainable weight management. Additionally, since dietary fiber is digested slowly, it helps to keep your blood sugar levels regulated so that you don’t experience energy dips during the day.

The best sources of dietary fiber are fresh fruits, vegetables, legumes and whole grains. Eating a variety of sources will ensure that you get the most out of this powerful nutrient as each source provides its own unique benefits. Increasing your daily intake of soluble fiber in particular – found in oats, barley and some fruits – has been linked to improved cardiovascular health due to its cholesterol lowering properties.

Drink plenty of water

Drinking plenty of water is an essential part of any workout program, and it’s especially important if you want to achieve an hourglass figure. Water helps to keep your body hydrated, which can help support detoxification and burn fat more efficiently. Additionally, water can help increase your metabolism so that you can burn more calories while exercising and throughout the day.

Aim to drink at least 8-10 glasses of water each day—or more if you’re sweating a lot during exercise—to stay properly hydrated. If plain water isn’t appealing to you, try adding in some natural flavorings like cucumber, lemon, and mint for an added twist.


Recovery is an important part of any workout routine as it helps to reduce injury and fatigue. Taking the time to allow your muscles to rest and recover will help you to achieve the best results possible. This is especially true when it comes to creating an hourglass figure.

So, let’s look at what you should do to ensure proper recovery:

Get enough sleep

For those looking to achieve an hourglass figure, getting sufficient sleep is essential. Sleep is the key to a healthy body, mind and spirit and it’s also the necessary foundation for achieving any fitness goals. Without proper rest, the muscles will not have time to recover from intense workouts and progress will be significantly restricted. Additionally, without proper rest, hormones can become imbalanced resulting in mood swings and poor mental focus.

To get enough sleep for optimal performance and recovery, set aside 7-9 hours each night for uninterrupted sleep. Additionally, refrain from eating too close to bedtime as this can disrupt your slumber as well.

With a good night’s rest each night plus a balanced diet and regular workouts, you can start working towards your dream hourglass figure in no time!

Take breaks between workouts

Taking breaks between workouts is an important component of any exercise routine. This is especially true when it comes to achieving an hourglass figure. Taking breaks between workouts allows the body to properly rest and recover, making it easier for your muscles to repair themselves and build strength and endurance.

Additionally, taking a break from your workout gives you an opportunity to reset mentally and get motivated for the rest of your workout session. Give yourself at least 48 hours of rest before attempting a similar routine again and make sure you are drinking plenty of water throughout each day. Taking the time for proper recovery will give you better results in the long run by ensuring that your body is in excellent condition before undertaking any strenuous activity.

Use foam rollers and massage tools

Using foam rollers and massage tools is a great way to recover after an intense workout. This type of recovery helps to minimize the soreness and tightness you may feel in your body. Foam rollers are used to relax tense muscles, break up adhesions, increase circulation, reduce inflammation, and overall help with the recovery process. Massage tools can also help your muscles recover by providing increased blood flow and decreasing lactic acid build-up in the body. Both of these techniques can be done at home or at a gym with a professional trainer.

Additionally, using these tools can also assist with increasing flexibility while targeting specific areas of concern like neck pain, back pain and shoulder discomfort. Ultimately, foam rolling and massaging will help reduce fatigue after workouts while promoting an optimal hourglass figure.

FAQs about: Best Workout For An Hourglass Figure

Q. What is an hourglass figure?

A. An hourglass figure is a body type characterized by a narrow waist, wide hips, and an ample bust.

Q. What is the best workout for an hourglass figure?

A. Strength training with exercises such as squats, lunges, push-ups, and planks are ideal for toning and shaping the body, while cardio activities such as running, cycling, and swimming can help burn calories and reduce body fat. Additionally, yoga and Pilates can help create a sleek and toned physique.

Q. What are some tips for working out with an hourglass figure?

A. Focus on exercises that target the waist and hips to create a more defined hourglass silhouette. Additionally, make sure to practice proper form and technique to ensure that you are getting the most out of your workouts. Finally, be sure to adequately rest and hydrate.

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