Workouts for Hourglass Shape: Achieving a Sculpted, Balanced Body

Lisa Goodwin

An hourglass shape is often associated with a balanced and curvy figure.

Whether you’re aiming to accentuate your natural curves or work towards a more sculpted appearance, targeted workouts can help you achieve that hourglass shape.

In this post, we’ll explore the best types of workouts that emphasize building curves in all the right places while also enhancing your overall strength, flexibility, and endurance.

Understanding the Hourglass Shape

Before diving into the best workouts for an hourglass shape, it's essential to understand what this body shape entails.

An hourglass figure is characterized by well-defined curves with a narrower waist and fuller hips and bust. Achieving or enhancing this shape doesn't just mean focusing on the waist and hips but also balancing your body through targeted exercises.

The key to achieving an hourglass figure through workouts lies in focusing on three primary areas:

  • Building the hips and glutes to create curves.
  • Strengthening the upper body for balance.
  • Shrinking the waist with exercises that target the obliques and abdominals.

Each of these areas can be emphasized through specific exercises, and together, they work to create a harmonious and proportionate body shape. A systematic review and meta-analysis published in Sports Medicine concluded that resistance training not only reduces body fat percentage and body fat mass but also helps decrease visceral fat in healthy adults, further supporting the importance of incorporating strength training into your fitness routine for optimal results.

Top Workouts for Achieving an Hourglass Shape

1. Glute and Hip-Focused Exercises

To build your hips and glutes, you’ll want to target the muscles that will help create curves. Focused exercises for your glutes can give you the sculpted, round shape many seek when working on an hourglass figure.

Top Glute and Hip Exercises:

  • Squats (Bodyweight or with Resistance Bands): Squats are a fantastic way to target your glutes and build lower body strength. To increase the challenge, you can add resistance bands or perform variations like sumo squats for additional focus on the hips.
  • Hip Thrusts: This is a go-to move for working the glutes and building strength in the hip area. Start by lying on your back with your feet flat on the floor and thrusting your hips upward.
  • Glute Bridges: A simple yet effective movement for toning your glutes and strengthening the lower body.

For a structured approach to these exercises, you can check out my 4-Week Beginner Quickstart Workout, which includes detailed exercise instructions, demo videos, and a progressive, beginner-friendly plan to help you start building the curves you desire.

2. Upper Body Strengthening for Balance

While many focus on the lower body to achieve an hourglass shape, a strong upper body is equally important. Toning the arms and shoulders helps balance out the proportions, making the waist appear smaller and the hips fuller.

Effective Upper Body Exercises:

  • Push-Ups (Modified or Full): This classic exercise targets the chest, shoulders, and triceps, which helps create definition in your upper body.
  • Overhead Press (with Resistance Bands): Using resistance bands, this exercise strengthens the shoulders and upper arms while improving posture.
  • Lateral Raises: This isolation move focuses on building the deltoids, creating broader shoulders that can enhance the hourglass silhouette.

By building strength in the upper body, you create the illusion of a smaller waist and a more defined figure.

3. Targeting the Waist with Core Work

A key part of the hourglass shape is a well-defined waist. The right core exercises can help tighten and tone the abdominals, giving you that sculpted look.

Best Core Exercises for a Smaller Waist:

  • Russian Twists: This exercise works the obliques and helps trim the sides of your waist.
  • Side Planks: A challenging exercise for the obliques that tones the waist and builds core strength.
  • Mountain Climbers: In addition to working your core, this exercise also provides a cardio benefit, helping burn fat around the midsection.

Incorporating these exercises into your routine will help you tighten the waist and enhance your hourglass shape.

Strength training is essential for achieving a toned and balanced body. Try these workouts for hourglass shape that focus on sculpting key areas like glutes, arms, shoulders, and core, helping you reduce body fat and improve overall fitness. #WorkoutsForHourglassShape #StrengthTraining #FitnessJourney

Workouts for Hourglass Shape: Putting It All Together

To achieve the best results, it’s important to combine glute-building, upper body strengthening, and waist-slimming exercises in a comprehensive workout plan. Below is an example of a balanced workout routine:

On Day 1, we focus on strengthening the lower body, specifically the glutes and hips. These exercises are designed to activate and build the muscles in your lower half, helping to create a more toned and sculpted silhouette. Stronger glutes and hips also support better posture and help alleviate lower back discomfort.

Day 2 shifts the attention to the upper body, targeting the arms and shoulders. By incorporating these movements, you'll build strength and definition in your upper body, giving you a balanced and strong frame. Strong arms and shoulders improve overall functional strength and provide a solid foundation for daily movements.

Day 3 brings the focus to the core and waist, helping to flatten and define the midsection. These exercises enhance core strength and stability, improving your posture and supporting your entire body during workouts. A strong core also plays a crucial role in overall health, as it aids in balance and prevents injuries.

Freebie Alert: If you're new to working out, check out this [7-Day Beginner Workout Calendar] to kickstart your fitness journey and help you stay on track with simple, effective exercises that set you up for success.

How Long Does It Take to Achieve an Hourglass Shape?

The time it takes to see results depends on several factors, including your starting point, consistency, and diet. While you may start seeing some changes in your body shape within a few weeks, it typically takes 8–12 weeks of consistent training to notice significant changes. Focus on gradual progress and avoid the temptation to rush the process.

It’s also important to remember that achieving an hourglass shape requires more than just strength training; a balanced diet, proper rest, and overall consistency are essential in shaping and maintaining your physique.

Tips for Success

Achieving an hourglass shape isn't just about the exercises you do. Here are a few tips to maximize your results:

  • Prioritize Progressive Overload: To build muscle, ensure you're progressively increasing the resistance or intensity of your workouts over time.
  • Stay Consistent: Consistency is key to building muscle and toning your body. Aim for at least three to four workout sessions per week.
  • Pair with a Healthy Diet: A balanced diet is crucial for supporting muscle growth and fat loss. Ensure you're getting enough protein to support muscle repair and growth.

Ready to Take Your Workouts to the Next Level?

If you're eager to start working toward your hourglass shape, the 4-Week Beginner Quickstart Workout can help you get started with easy-to-follow, effective routines designed for beginners. You’ll be guided through every step to ensure you build muscle, strength, and the curves you want without feeling overwhelmed.

Free Resource: Want more guidance? Download our [7-Day Beginner Workout Calendar] to map out your week of workouts. It’s a great starting point for those new to fitness.

Conclusion: Build the Hourglass Shape You Desire

Achieving the perfect hourglass shape involves a combination of exercises focused on building glutes and hips, strengthening the upper body, and trimming the waist.

By following a consistent routine and incorporating the right moves into your workout plan, you can gradually transform your body and enhance your natural curves.

If you're ready to start building an hourglass shape, check out my [4-Week Beginner Quickstart Workout] and start working toward the body you’ve always wanted!

If you like this post, you may also be interested in reading: Home Workouts for a Bigger Butt


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    About the Author

    Lisa Goodwin is a Certified Personal Trainer (NASM) and Weight Loss Specialist with a degree in sports education from the University of Saarland, Germany. With a background in physical education and a passion for sustainable fitness, she specializes in helping beginners build strength, improve posture, and enhance balance and flexibility. Drawing from her own journey of overcoming postural imbalances and workout frustrations, she combines science-backed training methods with practical, at-home solutions to make fitness effective and achievable for everyone.

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