The Best Workout for an Hourglass Figure

Have you been searching for the best way to sculpt an hourglass figure? Look no further! With the right workout, you can start seeing results in no time. Discover the ultimate routine to give you the curves you desire.

Quick facts: Best Workout For Hourglass Figure

  • ✅ Strength training is essential for achieving an hourglass figure. (Harvard Health)
  • ✅ Cardio exercises can help burn fat, providing a more toned hourglass figure. (Shape Magazine)
  • ✅ Pilates and yoga can help target stubborn areas and create an hourglass figure. (Women Fitness)
  • ✅ Focusing on exercises such as squats, lunges and deadlifts can help to achieve a more defined waist. (Healthline)
  • ✅ Core and abdominal exercises can help create an hourglass figure. (The List)

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Cardio can be one of the best activities for achieving an hourglass figure. It helps to burn fat and calories, while also increasing your metabolism, which helps to create an overall toned look. Additionally, cardio strengthens your heart and improves your cardiovascular endurance.

Now let’s look at the different types of cardio exercises that can help you reach your goal:

High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is an ideal cardio workout for an hourglass figure. HIIT combines short bursts of maximum effort with tactically placed rest intervals, which are designed to keep intensity levels up while also preventing overtraining or burnout.

A typical HIIT workout includes 30 seconds to two minutes of intense exercise followed by 30 seconds to one minute of rest or active recovery. HIIT workouts can be done using minimal or no equipment, and they can be tailored to any fitness level and adjusted as you become stronger and fitter.

As with all cardio activities, it is important to warm up prior to the workout; this prepares the body and helps reduce the risk of injury. HIIT also helps improve endurance, burn fat, increase strength, build muscle tone, and strengthen your overall cardiovascular health – making it a great choice for those looking for an effective way to achieve an hourglass figure.

Steady-State Cardio

Steady-state cardio is a form of aerobic exercise that involves maintaining an elevated heart rate for an extended period of time. It is one of the most effective ways to tone the body and create an hourglass figure. Steady-state cardio can be completed through activities such as running, swimming, cycling, and dancing, to name a few.

The idea behind steady-state cardio is to keep your heart rate slightly elevated throughout the workout in order to burn fat and calories while also toning muscle. It can be done anywhere from 30 minutes up to one hour depending on fitness level and goals.

Steady-state cardio is great for those who want to create curves in their figure by burning fat, build endurance for other activities, and gain cardiovascular health benefits which help improve overall health.

Strength Training

Strength training can be a great way to build and maintain an hourglass figure. Working with weights can help you build strong, lean muscles in the right places, while also promoting fat burning. Strength training exercises can also help to improve your overall fitness and health by improving your cardiovascular health, as well as developing and toning your muscles.

In this article, we will go over some of the best exercises for achieving an hourglass figure through strength training:

Upper Body Exercises

Upper body exercises are a great way to sculpt an hourglass figure and give you toned arms. Exercises such as shoulder presses, chest press, bicep curls, triceps extensions and lat pull-downs can all be beneficial for getting the look that you want.

For each exercise, start with a light weight and complete 3 sets of 15 repetitions. This can be done in either a seated or standing position depending on your preference. When it comes to upper body workouts it is important to focus on form and technique rather than speed or lifting heavy weights. Be sure to keep your core engaged throughout the exercise and keep your movements slow and controlled.

Lower Body Exercises

Strength training is an important part of achieving the hourglass figure because muscle in the lower body can create a more defined shape. Lower body exercises, such as squats, lunges, Step-ups and hip bridges, target the glutes, hamstrings and quadriceps to help strengthen and tone your muscles. Squats are particularly effective for toning the thighs and buttocks while helping to increase balance and stability. For additional strength benefits, use weights while performing the exercises or add resistance bands around your ankles or waist while working out.

Core exercises are also valuable for creating an hourglass figure as they can work your abdominal muscles to create a flattering midsection with balance and definition.

Core Exercises

Core exercises are essential for strengthening the abdominal muscles, which form the torso’s core. A strong core helps to create an hourglass figure by pushing in the waist and pulling up the butt. Core exercises help to increase core stability, abdominal strength, back strength and will help with posture as an added bonus.

Some of the best core exercises for an hourglass figure include:

  • Sit-ups, which are great for toning up your midsection.
  • Planks, which help to strengthen your lower back and improve your posture.
  • Side planks, which assist in toning up lateral muscles on either side of the abdomen.
  • Semi-circles, which work on hip flexors & obliques located at the sides of your waistline acting like a corset when trained properly.
  • Reverse crunches, which work on all areas of your midsection creating a more defined look.


Stretching is an important part of any fitness routine, and it can be particularly beneficial for those looking to sculpt an hourglass figure. Stretching can help improve flexibility and range of motion, increase lymphatic flow, and can even reduce soreness and prevent injury.

Let’s take a closer look at how stretching can help you achieve an hourglass figure:

Foam Rolling

Foam rolling is a form of self-myofascial release – essentially a type of self-massage that uses your body weight on a foam roller to mobilise and stretch muscles, improve joint range of motion, and break down scar tissue. This technique helps to reset the muscle’s resting length and improve movement patterns, thus leading to an improved posture and better exercise performance.

Foam rolling can also be used as part of a warm up or cool down prior to stretching or exercise. When rolled pre-workout, it can reduce the possibility of muscle strain during exercise; whereas when rolled post-workout, it can help speed recovery time.

To achieve an hourglass figure, slowly roll over major muscle groups such as quads, IT band (lateral thigh), hamstrings and glutes for maximum effect.

Dynamic Stretching

Dynamic stretching is a type of stretching which targets the muscle and its surrounding tendons, ligaments, and fascia. Unlike static stretching, dynamic stretching involves actively moving the body or limb in order to increase range of motion by using momentum. For example, lunges and leg swings are great exercises for developing an hourglass figure as they target your glutes and hamstrings (the main muscles involved with creating a curvy silhouette).

It is important to keep in mind that dynamic stretching should be done prior to exercising as it warms up the entire body while also increasing flexibility. Additionally, proper form must be used when doing these exercises in order to ensure that you stay safe throughout your workout.

Dynamic stretching can help you achieve an attractive hourglass shape by targeting all the major muscle groups and helping them become long, lean and toned!


Nutrition plays a critical role in achieving an hourglass figure. Eating healthy, balanced meals will help you be more energised during your workouts. Making sure to include all the major food groups in your diet can ensure that you receive the right amount of macronutrients and micronutrients your body needs.

Let’s explore how nutrition can help you get into shape:

Eating a Balanced Diet

Eating a balanced diet is one of the best ways to achieve an hourglass figure. A balanced diet means eating a variety of nutrient-dense foods from all of the main food groups – fruits and veggies, whole grains, lean proteins, and low-fat dairy. Eating a range of foods ensures that you’re getting all the essential vitamins, minerals and micronutrients that help to keep you healthy – and help create an hourglass figure!

In addition to eating healthy foods, it’s also important to watch portion sizes. Eating too much of any one food group can lead to weight gain – which makes achieving an hourglass figure harder. Try to focus on eating smaller sized meals more frequently throughout the day in order to stay satisfied without over-eating. And don’t forget about staying hydrated! Drinking plenty of water throughout the day will help keep you feeling full until your next meal or snack.

Increasing Protein Intake

Increasing your protein intake can be a key component to achieving an hourglass figure. Protein is an essential component of your diet and builds the structural components for cellular tissue. It is responsible for maintaining muscle mass and repairing damage, which is necessary during a workout routine that includes weight lifting or bodybuilding. Protein also helps your body to maintain a positive nitrogen balance, which means that you will be able to maintain and build muscle while burning fat at the same time.

Additionally, increasing your protein intake can help stave off hunger cravings by suppressing the hormone ghrelin and producing more of the fullness-inducing hormones leptin and peptide YY3-36. Recommended daily protein intake for an hourglass workout routine is 0.8–1 gram of protein per pound of body weight to ensure proper growth, repair, and maintenance of muscle tissue.

Choosing Healthy Fats

Healthy fats play an important role in promoting the hourglass figure. Choosing healthy fats over unhealthy ones, like unhealthy trans and saturated fats, is essential to reduce your risk of developing chronic diseases and to help you achieve your health goals.

Healthy fats can be found in a variety of foods such as nuts, avocados, olive oil and fish. These provide you with important omega-3 fatty acids that are necessary for health maintenance, as well as aid with weight loss. Additionally, these healthy fats help promote muscle gain which will help sculpt the waist and create the coveted hourglass shape.


If you’re looking to obtain an hourglass figure, supplements can be a valuable tool. Popular supplements like protein powder and creatine can help you build muscle, while also helping you stay fuller for longer, enabling you to stick to your diet. Looking into the research on different types of supplements can provide you with further insight into what may be beneficial for you and your fitness goal.

Pre-Workout Supplements

Pre-workout supplements are designed to provide athletes with extra energy and focus prior to exercise, allowing for a more intense workout and better performance. These supplements can help increase strength and endurance, reduce fatigue, improve concentration, and enhance overall athletic performance. Pre-workout supplements often contain a blend of ingredients such as caffeine, carbohydrates, B vitamins or herbal extracts.

When it comes to achieving an hourglass figure through exercise, pre-workout supplements can be beneficial by providing the energy needed to complete longer workouts. Some pre-workout supplements also contain ingredients that help burn fat or increase metabolism.

It is important to read the label carefully when selecting a pre-workout supplement in order to find one that contains ingredients specifically designed to support your goals. Additionally, it is important to consult your doctor before taking any type of supplement as some ingredients may interact with medications or could potentially cause health issues.

Post-Workout Supplements

As the name implies, post-workout supplements are designed to be taken after you exercise. These supplements are meant to provide your body with extra nutrients it needs to help rebuild and repair muscle tissue, as well as replacing any depleted stores of vitamins and minerals from the intense workout. They also contain ingredients like glutamine, creatine and BCAAs which can aid in recovery and help reduce muscle soreness.

Post-workout supplements come in many different forms including shakes/smoothies, bars and drinks. Depending on your goals, certain supplements may work better for you than others – for example those looking for a leaner physique may opt for Whey Protein Isolate (WPI) due to its high protein content and fast absorption rate into the body – whereas those who want to pack on size may choose a slower digesting Carbohydrate Protein (CP) blend.


Multivitamins are essential supplements for any workout routine. They provide the body with much-needed vitamins and minerals that may not be consumed through regular meals. Multivitamins can help the body break down proteins faster and increase overall energy levels, allowing for more time in the gym and better results in less time. Taking a multivitamin can also help keep the body healthy while in a caloric deficit, as it can provide essential micronutrients that are often lacking from restricted diets. Lastly, multivitamins can help reduce stress levels which can further improve workout results!

Remember to always consult with a medical professional before taking any supplement as each individual is different and may need different dosages for optimal performance.

FAQs about: Best Workout For Hourglass Figure

Q: What exercises should I do to get an hourglass figure?

A: To achieve an hourglass figure, focus on exercises that target your glutes, chest, and shoulders. Squats, lunges, push-ups, and overhead presses are all great exercises to target these areas. Additionally, cardio exercises such as running and biking can help to slim your waist and give you the desired hourglass shape.

Q: How often should I work out to get an hourglass figure?

A: Generally speaking, it is recommended to exercise at least 3 times a week to achieve optimal results. Depending on your goals, you may want to increase your workout frequency. Additionally, you should ensure that you are giving your muscles adequate recovery time between workouts.

Q: What diet should I follow to get an hourglass figure?

A: Eating a balanced and healthy diet is key for achieving an hourglass figure. Make sure your diet contains enough protein, healthy fats, and complex carbohydrates. Additionally, drinking plenty of water and avoiding processed foods can help you meet your goals.

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