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August 4, 2025
Best workout for hourglass figure results often come from targeting three key areas: shoulders, waist, and glutes. An hourglass figure, defined by a balanced upper and lower body with a cinched waist, is a body shape many aspire to. While genetics play a role, the right combination of resistance training, core work, and posture-focused exercises can help sculpt and enhance natural curves.
This guide walks you through the most effective exercises to build the illusion of an hourglass shape by enhancing your shoulders and glutes while cinching your waist.
Upper body: Building broader shoulders
Broader shoulders help create the visual contrast that makes your waist appear smaller. These exercises target the deltoids and upper back. This upper body routine is a key part of the best workout for hourglass figure goals, helping you build shoulder width to enhance your waistline.
- Lateral arm raises: Stand upright, holding light weights at your sides. Raise your arms to shoulder height, forming a “T” shape, then lower them slowly. This exercise targets the deltoid muscles. (3 sets of 12 reps)
- Alternating dumbbell press: With a dumbbell in each hand at shoulder level, press one upward while keeping the other stationary. Alternate sides. This move works the shoulders and upper arms. (3 sets of 10 reps each side)
- Front dumbbell raise: Lift weights straight in front of you to shoulder height, then lower. This helps build rounded, front deltoids for upper-body symmetry. (3 sets of 12 reps)
Core: defining the waistline
A strong core is key to shaping the midsection. These exercises target the abs and obliques to help tighten and define the waistline. Core training is essential to the best workout for an hourglass figure, as it helps define and tighten the midsection.
- Planks: Lie face down, supporting your body on your forearms and toes. Keep your body in a straight line, engaging your core. Hold for 30 seconds. This exercise works the entire core. (Hold for 30–60 seconds, 3 rounds)
- Bicycle crunches: Lie on your back with your hands behind your head. Bring one knee towards your chest while rotating your torso to touch the opposite elbow to the knee. Alternate sides. This move targets the obliques. (3 sets of 20 reps – 10 per side)
- Russian twists: Sit with knees bent and feet lifted. Twist side to side, holding a weight or medicine ball. (3 sets of 15 reps each side)
Lower body: Enhancing hips and glutes
Strengthening the glutes and thighs builds out the lower body, helping balance proportions and enhance curves. Lower body moves like squats and hip thrusts are core components of the best workout for an hourglass figure, helping shape your hips and glutes.
- Squats: Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, then rise. Squats engage the thighs and glutes. (3 sets of 15 reps)
- Hip thrusts: Sit on the ground with your upper back against a bench, feet flat on the floor. Place a weight on your hips and thrust upward, squeezing the glutes at the top. This exercise strengthens the gluteal muscles. (3 sets of 12–15 reps)
- Sumo squats: A wider stance targets the inner thighs and glutes more intensely. (3 sets of 12 reps)
Weekly workout plan: Best workout for an hourglass figure
This 3-day plan combines strength and cardio for the best workout for an hourglass figure transformation without overtraining.
| Day | Workout Focus |
|---|---|
| Monday | Upper body + core |
| Wednesday | Lower body + core |
| Friday | Full body + cardio |
Tip: Add 30 minutes of low-impact cardio (like walking or cycling) after strength sessions for fat-burning benefits.
Nutrition tips to support your curves
- Eat enough protein: Supports muscle growth in the glutes and shoulders.
- Stay hydrated: Helps with digestion and muscle recovery.
- Avoid excess sugar: It keeps bloating and fat gain around the midsection in check.
Extra tips for faster results
- Good posture: Standing tall naturally enhances the hourglass illusion.
- Resistance bands: Great for at-home glute and shoulder activation.
- Track progress: Take photos every 2 weeks instead of relying on the scale.
Why is this the best workout plan for hourglass figure goals?
The best workout for an hourglass figure combines targeted strength training with core stability and posture. By consistently training your shoulders, waist, and glutes, you can sculpt a balanced, curvy physique, no matter your starting point.
Start slow, stay consistent, and remember: fitness is about feeling confident and strong in your own skin.
Remember, achieving an hourglass figure is a combination of targeted exercises, proper nutrition, and consistency. Always consult with a fitness professional before starting any new workout regimen to ensure exercises are performed safely and effectively.
