What is an Hourglass Shape and How to Achieve It with These Workouts

The term “hourglass” is used to describe a body type with an emphasis on a small waist and curvy hips. While most women want to appear as if they have an hourglass figure, it’s not exactly easy. Creating an hourglass figure requires working out certain muscles more than others and focusing on less common exercises. An hourglass figure is universally considered to be one of the most beautiful body shapes for women. However, getting there requires more effort than simply working out your abs or thighs. To achieve that coveted hourglass shape, you need to train your back, glutes, and core muscles differently than you probably are now. If you’re ready to start training like an athlete and ditch the standard crunches and squats for something more challenging and effective, these workouts will help you get the curve-boosting body you want!

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Overview of an Hourglass Shape

An hourglass shape is characterized by a small waist and curvy hips. Yes, this is the classic “hourglass figure” and it’s considered one of the most beautiful shapes for a woman. However, not all women are born with this shape, and others may have lost it due to age, diet, or other factors. In order to create an hourglass shape, you must work out certain muscles more than others. The major muscles that you should focus on are your core, glutes, and back. These are the muscles that help create that coveted hourglass shape.

Full-Body Workout

This full-body workout will help build the muscles you need to create an hourglass shape. It’ll engage your core and glutes while strengthening your entire body. If you’re new to lifting weights, this is a great place to start.

• Beginner: Complete 3 sets of each exercise, taking 45 seconds rest between each set.
• Intermediate: Complete 4 sets of each exercise, taking 60 seconds rest between each set.
• Advanced: Complete 5 sets of each exercise, taking 75 seconds rest between each set.
• Core: Plank Hold for 60 seconds
• Full-Body: Push-ups for 10 reps, Lunge Squats with 15-pound dumbbells for 10 reps per leg, Bent-over Rows with a 10-pound barbell for 10 reps, and Double-knees Core Twists for 15 reps.

butt workouts

This workout will target the glutes, which is the main muscle you need to build for an hourglass shape. This is a great workout if you’re looking to build bigger glutes.

• Beginner: Complete 3 sets of each exercise, taking 45 seconds rest between each set.
• Intermediate: Complete 4 sets of each exercise, taking 60 seconds rest between each set.
• Advanced: Complete 5 sets of each exercise, taking 75 seconds rest between each set.
• Lower Body: Lunge Squats with 15-pound dumbbells for 10 reps per leg, Walking Lunges with a weighted barbell for 20 steps per leg, and Bent-over Rows with a 10-pound barbell for 10 reps.
• Core: Double-knees Core Twists for 15 reps, Plank Hold with 45-pound barbell above your head for 60 seconds, and Rotational Crunches on the floor with a 10-pound barbell above your head for 30 seconds.

Glute Bridge and Sumo Squat Combo

This weightlifting-style glute bridge is combined with a sumo squat for a challenging lower body workout. You’ll feel your glutes working like they never have before!

• Beginner: Complete 3 sets of each exercise, taking 45 seconds rest between each set.
• Intermediate: Complete 4 sets of each exercise, taking 60 seconds rest between each set.
• Advanced: Complete 5 sets of each exercise, taking 75 seconds rest between each set.
• Lower Body: Wall-facing Glute Bridge for 10 reps, Sumo Squat for 10 reps, Wall-facing Sumo Squat for 10 reps, and Lateral Wall-facing Sumo Squat for 10 reps.
• Core: Rotational Crunches on the floor with a 10-pound barbell above your head for 30 seconds, Plank Hold with 45-pound barbell above your head for 60 seconds, and Push-ups on the floor with a 10-pound barbell above your head for 30 seconds.

Deadlift and Knee Drive Crunch

This workout combines a weighted deadlift with a knee drive crunch to create a challenging core workout that will help you achieve an hourglass shape. Beginner: Complete 3 sets of each exercise, taking 45 seconds rest between each set.

• Intermediate: Complete 4 sets of each exercise, taking 60 seconds rest between each set.
• Advanced: Complete 5 sets of each exercise, taking 75 seconds rest between each set.
• Full-Body: Deadlift with a 10-pound barbell for 10 reps, Knee Drive Crunch with a weighted barbell on your knees for 10 reps, Rotational Crunches on the floor with a 10-pound barbell above your head for 30 seconds, and Double-knees Core Twists for 15 reps.

Halting Reverse Lunge and Rotational Core Crunch

This workout will help you build a strong core while also working your glutes. This is a great workout if you’re looking to create a toned and athletic shape.

• Beginner: Complete 3 sets of each exercise, taking 45 seconds rest between each set.
• Intermediate: Complete 4 sets of each exercise, taking 60 seconds rest between each set.
• Advanced: Complete 5 sets of each exercise, taking 75 seconds rest between each set.
• Lower Body: Halting Reverse Lunge with a weighted barbell on your shoulders for 10 reps per leg, Rotational Crunches on the floor with a 10-pound barbell above your head for 30 seconds, and Wall-facing Sumo Squat for 10 reps per leg.
• Core: Wall-facing Reverse Lunge with a weighted barbell on your shoulders for 10 reps per leg, Plank Hold with 45-pound barbell above your head for 60 seconds, and Push-ups on the floor with a 10-pound barbell above your head for 30 seconds.

Core Rotations

This workout will target your entire core while also working your glutes, legs, and even your upper body. This is a great all-around workout if you’re looking to create a toned and athletic shape.

• Beginner: Complete 3 sets of each exercise, taking 45 seconds rest between each set.
• Intermediate: Complete 4 sets of each exercise, taking 60 seconds rest between each set.
• Advanced: Complete 5 sets of each exercise, taking 75 seconds rest between each set.
• Full-Body: Wall-facing Reverse Lunge with a weighted barbell on your shoulders for 10 reps per leg, Rotational Crunches on the floor with a 10-pound barbell above your head for 30 seconds, Wide Push-ups with a weighted barbell on your shoulders for 10 reps, and Double-knees Core Twists for 15 reps.

Bottom Line

There are a lot of misconceptions about what it means to have an “ideal” body shape. Some people think it means having a super-low body fat percentage, or having a super toned and muscular physique. Others think it means having a slender and slender waist. There’s nothing wrong with aspiring to have a certain body type, or even having a goal of obtaining an “ideal” body shape. However, it’s important to remember that everyone’s body type and shape is different, and everyone’s goals and priorities will be different as well. If you’re hoping to achieve an hourglass shape, these workouts are a great place to start. They’ll help you build the muscles you need to create an hourglass shape. They’ll also help you achieve the type of body that you want and love.

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