9 Best Exercises to Achieve an Hourglass Body Shape

The hourglass figure has taken the beauty industry by storm, becoming one of the most sought-after body shapes for women. Embracing a curvier, hyper-feminine, hourglass silhouette is now in vogue, with celebrities like Kim Kardashian and Nicki Minaj serving as prominent examples of this ideal [1].

While genetics and diet predominantly determine your natural body shape, specific exercises can help you move closer to your desired figure or maintain it. In this article, we explore how you can achieve the coveted hourglass body shape by incorporating targeted exercises into your full-body workout routine.

How to Recognize an Hourglass Body Shape?

Now how can you tell if you or someone has an hourglass body shape? Here are some observations you can make:

• Your bust and hip width are approximately the same, contributing to a balanced-looking figure. Bust measurements aligning with your hip is one of the easiest indicators to spot an hourglass body shape.
• You have a well-defined waist and it’s quite narrow. Usually, the waist measurements are 25% smaller than your bust, hip, and shoulders [2].
• Your body is curvaceous in general, with a rounded butt and fuller and strong thighs.
• For the hourglass body shape, the upper and lower body have roughly the same width, and it is characterized by the narrow waist in between.

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Can Exercises Help You Develop an Hourglass Figure?

Only 8% of women in the world are known to have a natural hourglass figure [3]. The fat distribution in their body allows them to carry more weight in the hip region, and they have naturally small waists and wider hips. It’s important to first recognize that this body shape is majorly genetic and has to do with bone structure.

However, it is possible to enhance your figure with a balanced diet and the right exercises, which can help in creating the illusion and symmetry of the hourglass shape. To help shape your muscles, resistance and strength training becomes essential, and this helps in achieving a balanced silhouette.

It is also equally important to fuel yourself with a high-protein diet that will help in developing muscle. Exercises that focus on elongating the body can help create a vertical line, and those that target your core muscles, such as planks and crunches, to help define your waistline.

9 Exercises For an Hourglass Body Shape

As the hourglass body is characterized by its proportionate upper body and lower body shape along with a narrow and defined waist, the following exercises are divided to target the specific muscle groups in these regions. This includes working on your back, shoulders, glutes, etc. while refining your waist region for a shapely figure. All of this can be incorporated into a full-body workout routine that should be trained consistently for results!

Upper Body Exercises

These exercises target important muscle groups like the shoulders, back, biceps, chest, and more!

1. Alternating Dumbbell Press

1. Choose appropriate dumbbell weights. Stand or sit with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, palms facing forward.
2. Press one dumbbell overhead until your arm is fully extended.
3. Lower it back to shoulder height.
4. As you lower the first dumbbell, press the second dumbbell overhead. Continue alternating arms.

2. Bicep Curls

1. Stand or sit with a dumbbell in each hand, arms fully extended at your sides, palms facing forward.
2. Curl the weights upward by bending your elbows, keeping your upper arms stationary.
3. Raise the dumbbells until they reach shoulder level.
4. Slowly lower the weights back to the starting position. Repeat motion.

3. Pulls Ups

1. Find a pull-up bar and grip it with palms facing away (overhand grip), hands shoulder-width apart.
2. Hang from the bar with arms fully extended.
3. Engage your core and pull your body upward until your chin is above the bar.
4. Lower yourself back to the starting position with control.

You can also try:

5 Day Push Pull Workout PDF

The Best Rear Delt Exercises for Stronger Shoulders

Waist Exercises

For a defined and narrower waist, the muscles along the sides of the waist need to be developed and toned. For this you need to target your lower back as well as your obliques, and a strong core is crucial for achieving a well-defined waist and an hourglass figure.

4. Russian Twists

1. Sit on the floor with your knees bent and feet flat. Lean back slightly while keeping your back straight.
2. Hold a weight or medicine ball with both hands in front of your chest.
3. Twist your torso to the right, bringing the weight beside your hip.
4. Return to the center, then twist to the left.

5. Bicycle Crunches

1. Lie on your back with your hands behind your head and legs raised, knees bent at 90 degrees.
2. Lift your shoulder blades off the ground.
3. Extend your right leg while bringing your left knee toward your chest.
4. Twist your torso to bring your right elbow to your left knee.
5. Switch sides, bringing your right knee in while extending your left leg.

6. Side Bends

1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand at your side.
2. Keep your other hand on your hip or extended overhead.
3. Slowly bend to the side, bringing the dumbbell toward your knee.
4. Return to the starting position by straightening your torso. You can try this without a dumbbell too for a light stretch.

You may also like:

How To Do Side Crunches Effectively For A Stronger Core

Easy 7-Min Oblique Ab Exercices

Lower Body Exercises

7. Glute Bridges

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Arms rest at your sides.
2. Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top.
3. Hold for a moment, then lower your hips back to the ground

8. Lateral Lunges

1. Stand with your feet hip-width apart, hands on your hips or clasped in front of you.
2. Step out to the right, bending your right knee while keeping your left leg straight.
3. Push your hips back as you lower into the lunge, ensuring your right knee stays over your ankle.
4. Return to the starting position and repeat on the left side.

9. Squats

1. Stand with your feet shoulder-width apart, toes slightly pointed out. Keep your chest up and core engaged.
2. Lower your body by bending your knees and pushing your hips back, as if sitting in a chair.
3. Go as low as you can while keeping your heels on the ground and your chest lifted.
4. Press through your heels to return to the starting position of the squat.

Other lower body exercises you can try:

B Stance Hip Thrust and Glute Bridge: An Exercise Guide

7-Day Leg Day Workout Routine With Free PDF

Conclusion

As you work toward your ideal body shape, remember that every body is unique and beautiful—there is no single “ideal” body type. The key is to stay fit, active and target the right muscles with your workouts, as amazing bodies come in all shapes and sizes. For more tips and workouts to enhance your fitness journey, check out the JustFit app!