The hourglass figure is considered the most coveted feminine body type, and we’re going to teach you how you can achieve this through exercise and healthy lifestyle choices.
What Is the Hourglass Figure?
The classical measurements used to represent the hourglass figure were 36-inch hips, a 24-inch waist, and a 36-inch chest. However, now it refers to a feminine body shape that consists of wide hips, a narrow waist, and a toned upper body.
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Tips on How to Build Your Hourglass Figure
Here are a few tips to help you achieve that hourglass figure.
a. Pay Close Attention to Your Diet
Diet is very important for this workout goal because you need to lose as much fat as you safely can while building lean muscle in key areas.
This means ditching highly processed and unhealthy foods like white bread, soda, pizza, fast foods, potato chips, and so on.
Your diet should consist of healthy amounts of lean meats (seafood, skinless chicken, and pork chops), whole grains (brown rice, whole-wheat products, and oats), high-fiber foods like fruits and vegetables, as well as healthy fats (avocados, nuts, dark chocolate, and cheese).
Remember to stay hydrated, avoid skipping meals, read food labels, use smaller plates, and cut down on alcohol.
b. Focus on Cardio and HIIT (High-intensity Interval Training)
If you want a truly impressive hourglass figure you have to add some cardio. High-intensity interval training (HIIT) involves alternating short bursts of high-intensity workouts with periods of low-intensity workouts.
HIIT is one of the most effective forms of cardio for losing weight, building muscle, and improving your cardiovascular health.
Adding set of adjustable dumbbells for HIIT workout allows you to quickly switch between exercises with varying resistance levels, maximizing the efficiency of your HIIT routine and targeting different muscle groups for a full-body workout.
c. Don’t Be Afraid to Exercise Your Upper Body
Many women fear that they may appear bulky if they exercise their arms and shoulders. The truth is that such muscle growth does not occur without a consistent muscle-building routine, a strict diet plan, and favorable genetics. Most normal workout routines will only give your arms a toned appearance.
d. Target Key Muscle Groups
To build an hourglass figure focus on exercises that build your upper arms, shoulders, core, glutes, and hips as well.
This involves using compound exercises that involve multiple muscle groups and even adding some extra challenge using resistance bands, free weights, medicine balls, and pull-up bars. Don’t forget to keep your muscles fully engaged during each exercise and pay close attention to your form throughout each motion.
e. Be Realistic With Your Expectations
The truth is that genetics plays a large role in body shape and some people may never be able to achieve an hourglass figure. However, anyone can significantly improve their figure through a healthy diet, strength training, and the right amount of cardio.
12 Exercises to Help You Build That Hourglass Figure
Here are 12 great exercises to help you build that hourglass figure..
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1. Bicycle Crunch – 1 set, 30 secs
Bicycle crunches are great for building your core and glutes. Enhance your bicycle crunches with non-slip exercise mat providing cushioning and stability, allowing you to perform bicycle crunches comfortably and safely on any surface.
- Start with your back flat against the ground, your arms behind your head, and your legs extended fully.
- Engage your core and lift both legs slightly off the floor.
- Bring your right knee towards your chest by flexing your right hip and right knee at the same time while lifting your left shoulder several inches off the floor until your left elbow and right knee almost touch.
- Alternate this motion by using your left knee and right elbow.
- Repeat this exercise for 30 seconds.

2. Corkscrew – 1 set, 30 secs
This exercise is super effective for targeting your abs.
- Lie down with your back flat against the ground, your arms by your side.
- Flex your hips and knees so your leg should be shaped like an “L”.
- Contract your core muscles and slowly lift your hips off the ground while also fully extending your knees.
- Return to the starting position.
- Repeat this exercise for 30 seconds.

3. U-boat – 1 set, 30 secs
The U-boat is a great exercise for building your core and hips.
- Sit on the floor and lean backward at a 45° angle by lifting your feet slightly off the ground and placing your weight on your sit bones.
- Use your arms as supports by placing them by your sides.
- Place your feet together and draw an arc (or rainbow) in the air by extending your legs to each side.
- Repeat this exercise for 30 seconds.
Add pilates ball to engage more core muscles as you balance on it during the U-boat movement, resulting in a more effective abdominal workout.

4. Heel Touches – 1 set, 30 secs
Heel touches are great for building your obliques.
- Lie down with your back flat against the ground and place your feet flat on the ground about hip-width apart with your knees bent.
- Lift your shoulder blades as high off the ground as you can and engage your core.
- With your arms extended by your side, alternate touching each ankle with your hands by moving only your core from side to side.
- Repeat this exercise for 30 seconds.

5. Spiderman Plank – 1 set, 30 secs
This exercise builds your upper body, core, and glutes, making it the ultimate exercise to get that hourglass figure.
- Start in a high plank position with your body in a straight line, your arms under your shoulders, and with your feet about hip-width apart.
- Keeping your hips as level as possible, swing your right knee forward to (almost) touch your right elbow.
- Return to the starting position and repeat this process with your left knee and left elbow.
- Repeat this exercise for 30 seconds.

6. Plank Tap – 1 set, 30 secs
Plank taps are great for your core and hip muscles.
- Start in a high plank with your core muscles fully engaged.
- While maintaining the high plank position quickly jump both feet out wide to each side.
- Return them together as quickly as you can, similar to doing a horizontal jumping jack.
- Repeat this exercise for 30 seconds.
Placing the bands around your wrists adds resistance, intensifying the exercise and engaging your core and upper body muscles more effectively with each tap.


7. U-raise – 1 set, 30 secs
- Start on your hands and knees with your back straight and your core engaged.
- Place your right leg more centrally while you fully extend your left leg.
- Use your left foot to draw an upside-down rainbow (arc) in the air behind you with your right leg at the center of the arc.
- Repeat this exercise for 30 seconds on both sides.
By adding resistance to your exercise, ankle weights increase the intensity of the exercise, effectively targeting and strengthening the muscles of the thighs and glutes for a more challenging workout.

8. Booty Flutters – 1 set, 30 secs
This exercise is great for your hips, butt, and core.
- Lay on your stomach with your legs fully extended, but not quite touching the floor.
- Raise one leg about a foot off the ground.
- Return your leg to the floor while raising the other leg off the floor, alternating this motion similar to creating a swimming motion with your legs.
- Remember to keep your glutes fully engaged and focus on lifting with these muscles.
- Repeat this exercise for 30 seconds.
Incorporating a resistance band loop around your thighs can increase the challenge and engagement of the glute muscles as you perform the fluttering motion, resulting in a more effective booty workout.

9. Booty Tap – 1 set, 30 secs
You can go seamlessly from the booty flutter exercise to the booty tap, helping you streamline your workout.
- Lay on your stomach with your legs fully extended, but not quite touching the floor.
- Raise both legs about a foot off the ground and place your feet together in the middle.
- Alternate between separating your feet about a foot apart and bringing them back together.
- Repeat this exercise for 30 seconds.

10. In and Out – 1 set, 30 secs
This exercise is great for building a strong core and glutes. Placing pilates ball between your feet adds instability, engaging more stabilizer muscles as you move in and out.
- Sit on the floor and lean backward at a 45° angle with the floor by lifting your feet slightly off the ground.
- Place your weight on your sit bones and use your arms as support.
- Engage your core and smoothly extend both legs and then bring them back to your chest.
- Repeat this exercise for 30 seconds.

11. Plank Kickback – 1 set, 30 secs
This is a great compound exercise to exercise your core and hips.
- Start in a high plank position but with your hips raised slightly towards the ceiling to create a slight “V” shape.
- Bring your right leg forward under you while bending your knee until it almost touches your right arm.
- Fully extend your leg back out and lift it as high as you can.
- Repeat this exercise for 30 seconds on both sides.

12. Donkey Kick Hydrant – 1 set, 30 secs
This is a great compound exercise to end your workout with.
- Start on all fours, with your back straight and your core engaged.
- While maintaining the 90-degree bend in your right knee, slowly lift your leg straight back and up toward the ceiling.
- Return to the starting position and perform the same motion but this time kick your leg out to the side while maintaining the angle of your knee.
- Repeat this exercise for 30 seconds on both sides.


FAQs
- What are the key muscles I have to target to build an hourglass figure?
Target your shoulders, upper arms, core, hips, and glutes.
- Is it true that an hourglass figure is mostly genetics?
Genetics plays a significant role, but through a dedicated regimen of dieting, exercise, and healthy lifestyle choices anyone can build a healthier body shape.
- How do I train my upper body without looking bulky?
For most women it’s nearly impossible to build bulky arms without a dedicated upper body workout, so you don’t need to worry about this.
- Does a waist trainer help you lose belly fat?
There is no conclusive evidence to support this, and several health risks have been associated with the use of waist trainers like acid reflux, damage to internal organs, and even suffocation.
Conclusion
People come in a variety of shapes and sizes, all of which are beautiful and unique. Achieving a better body shape might be your ultimate goal, but don’t forget that regular exercise and healthy life choices also help us live longer, happier, and healthier lives.
