7 Exercise For A Beautiful Hourglass Figure

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Do you want to get nice curves? This is the most important aspect of women’s body and with that curvy shape, it can grab anyone’s attention. If you are one of those who are looking to get that then this hourglass figure workout routine is specially designed for you.

To get the figure of 8 like body or in general hourglass figure body it’s important to train your waist as well as your hips.

In this workout routine, you will be training your waist, abs, glutes.

Remember, to get the hourglass figure you need to train your body with full dedication and it takes time to make that particular type of body.

So, without any further ado let’s dive in

Hourglass figure workout plan


plank exercise for an hourglass figure workout plan

The number one exercise to get a flat belly and toned abs is a plank.

Plank is the ultimate exercise to train your core muscles. It brings on so much pressure around your stomach and forces it to burn down extra fat or your hanging belly.

To do this:

  • Get down on a ground
  • Place your palm on to the ground with an equal distance in between
  • Hold your body in a push-ups position
  • Now, bring down your elbows and touch to the ground
  • Be in that position for 1 minute

Do this Plank exercise for 3 sets of 1 minute of time in each set.

Russian twist:

russian twist

This exercise will work on your obliques and this one is best to train your waist particularly.

If you want to reduce the size of your waist then go for this exercise.

To do this:

  • Sit down on a ground
  • Take a medicine ball
  • Lift your legs up in the air
  • Now, move the ball towards your right side and then left the side
  • Do this repeatably

Do this Russian twist exercise for 3 sets of 12 reps

Medicine ball squats:

hourglass figure workout: medicine ball exercise

To make a perfect curvy body it is of utmost importance to train your hips.

Therefore, medicine ball squats come in place.

This exercise will give you a nice lower body and especially it makes your hips look wider and curvy.

To do this:

  • Take a medicine ball in your hand
  • Stand in front of the wall
  • Now, throw your medicine ball towards the wall
  • And while threw move your hips down to the ground
  • Catch the medicine ball while you are doing squat (refer the image)
  • Then move up, this way you complete one rep of your exercise

Do this Medicine ball squat exercise for 3 sets of 12 repetitions.



The next exercise in this hourglass workout routine plan is Lunges

Lunges are basically a single leg lift exercise that mainly works on your hamstring, glutes and your inner thighs.

This exercise helps you to build endurance and body strength.

Also, one of the studies shows that lunges when done correctly with a proper form then this exercise helps the swimmer to swim faster.

Lunges are a great move to tone your legs and helps in tightening your hips

To do this:

  • Be in a standing position
  • Move your right leg forward
  • While moving your right leg forward then move your left leg knee towards the ground but do not touch
  • Then come back by lifting your left leg up

Do this Lunges exercise for 3 sets of 12 repetitions

Plank twist:

plank twist exercise

The next exercise is for your side fat and to clinch your waist.

The perfect way to train is plank twist.

This particular exercise works on your obliques, lower abs, and side fat. This exercise helps in building a perfect curvy body.

To do this:

  • Get down on a ground
  • Place your palms on the ground
  • With your legs straight touching to the ground, move your right leg towards your belly region
  • Then move your right leg or twist it towards the left side (refer the image)
  • Do the same move with your left leg but twist your left leg towards the right

Do this Plank twist exercise for 3 sets of 12 repetitions.



You may know about this exercise. It is perfectly well suited for training your abs.

If you want to get a flat stomach and toned abs then this easy to go exercise.

To do this:

  • Lie down on the ground
  • Lift your leg up in the air (half bent)
  • Place your hands back of your head
  • Then move your body up towards your knee
  • Hold for a second and then go back

Remember, to do this exercise slowly so as to bring pressure over your belly region.

Do this Crunches exercise for 3 sets of 12 repetitions.

Plank with leg kickbacks:

plank leg kickbacks

The last exercise I have got for you to build a perfect hourglass figure body is Leg kickbacks.

But this leg kickback has to be done with the plank variation.

The reason to do this exercise is to make your lower hips regions to look curvy and obviously to toned it.

This exercise works on your abs, obliques and your hips.

To do this:

  • Get down on the ground
  • Place your elbow to the ground
  • Typically take a plank position (read exercise no.1)
  • Hold your body in that position for 5-10 seconds
  • After that lift your left leg up and hold for a second
  • Do the same for right leg

Do this Plank leg kickback exercise for 3 sets of 12 repetitions.

That’s cover our exercise for the hourglass figure workout plan.

Now, I know for building a perfect hourglass figure you need to train your

  • upper body
  • core
  • lower body (hips, glutes, thighs)

And in this hourglass figure workout plan, I have covered the majority of the exercise that can be suited well for you.

But if you want to go for a detailed upper body workout then I recommend you to take look into my these amazing upper body workouts plan for beginners

Remember, the success of this hourglass workout plan will depend upon some factors like your exercise routine, form and mainly your genetics.

Yes, genetics plays a major role. At a time you may build a nice looking hourglass figure but if you think there’s still to go and you noticed that your body isn’t responding then it may due to your genetics.

Just be happy with what you have achieved till now.

Be consistent with your exercise routine.



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