Hourglass Figure

Women always tend to be concerned about their body shape as they want to look beautiful and attractive. One of the most desired body shapes by women around the world is the hourglass figure. As the name suggests, an hourglass body shape is similar to the shape of an hourglass or the number ‘eight’. This means having a curvy body with a larger chest and hips, along with a slim waistline. Thus, you have to work on your whole body to get the desired hourglass figure.


While there are many exercises for weight loss, you need to focus on the workouts targeted at shaping the body. One of the best places to exercise properly with the right equipment is a gymnasium. But remember, only exercises won’t help you get the hourglass body shape, you also need to focus on a healthy diet. To help you better, here are the best gym exercises and a post-workout diet for an hourglass figure.

Hourglass figure workout

Best gym exercises for hourglass body

Here are some of the finest gym exercises you need to do regularly, but make sure to get expert help while working out.

  • Back leg elevated dead-lifts

Deadlifts are a great exercise for toning and strengthening of the legs. One of the variations of the dead lift is the Back Leg Elevated Dead-Lift. This exercise is very effective for your hips, lower back, and hamstring muscles. To do this exercise, you first need to keep a sturdy chair behind you. Then, you need to stretch and elevate one leg to place it on the seat of the chair. After that, you need to hold two dumbbells in both hands and start dead-lifting. Repeat for a few times and then switch the legs.


  • Both legged supine twist with the gym ball

This is an excellent yet intense exercise for eliminating the excess stubborn fat from the belly and sides. Also, this workout helps in strengthening the muscles in the core, legs, and back. To this exercise, you have to lie down straight on the floor. After that, you need to hold a gym ball between both feet and lift both your legs. Then, you need to twist your legs to the right and left sides of the body, as low as possible. Also, make sure to keep your upper body straight for better results.


  • Dumbbell squats

Squats are one of the most effective workouts for the full body and there are many variations of this exercise. One such variation is the dumbbell squat, which helps in boosting the fat burning process in the whole body. Moreover, these help in strengthening of legs, back and glute muscles. To do this exercise, you need to stand straight with your feet shoulder-width apart. After that, you need to pick dumbbells in both hands and then, squat down. Always make sure to start with low weight dumbbells and increase the weight with time.

Dumbbell Squats

  • Lateral lunges

Lateral Lunges are one of the most effective exercises to tone inner thighs, glute muscles, and outer thighs. Thus, these help in making your lower part of the body perfectly shaped. Moreover, these also help in strengthening the back, while also improving body posture and balance. For doing Lateral Lunges, you need to stand straight with a dumbbell in both hands. Make sure to keep your feet wide apart. After that, you need to lunge on each side as deep as possible for you.


  • Hip thrust

Hip Thrust helps in building and toning your glute muscles i.e. the muscles on the sides of the hips. This helps in making your lower body look attractive and curvy. For doing Hip Thrusts, you need to lie down on the floor with your knees bent. After that, you need to keep a weight rod on your upper thighs. Then, you need to thrust your hips as high as possible while inhaling. Repeat this a few times and relax in-between sets.


  • Alternate curtsy lunges with weight rod

This is a variation of the standard curtsy lunges, focused on biceps, hamstring muscles, quadriceps, and shoulders. Thus, it is a great workout for building your upper body & getting the desired hourglass shape. Also, this exercise helps in strengthening of the back and improvement of the body balance & posture. To do this exercise, you need to hold dumbbells in both hands. After that, you need to do bicep curls while doing curtsy lunge with left leg. Then, you need to repeat the same steps with right-legged curtsy lunge. Repeat this 20-30 times & relax.curtsy

  • Mason twist

Mason Twist is a very good workout for toning your core area, both front and back. It is a bit intense exercise as it involves balancing your body on the hips. To do this, you need to sit down on the floor with your knees bent with a straight upper body. After that, you need to hold a medicine ball (10 pounds) near your upper thighs. Then, you have to slowly lean back a bit and twist your upper body slowly towards both sides. Focus on your core and repeat these steps a few times.



  • Alternate dumbbell presses

Alternate Dumbbell Press is an amazing workout for your back, chest, shoulders, and triceps. Thus, these help in shaping the upper body for the perfect hourglass figure. Also, this exercise helps in improving the overall strength of the upper body. To do this exercise, you need to lie down on a gym bench. After that, you need to hold dumbbells in both hands near your shoulders. Then, you need to lift one dumbbell up and then, lift the other one while bringing the first one down. Repeat these steps a few times and relax.


  • Lateral arm raises

This is another epic upper body workout that helps in building the shoulders, biceps and arm muscles. Make sure to start with 5-10 pounds of weight in the beginning. To do Lateral Arm Raises, you need to stand straight with dumbbells in both hands. After that, you need to lift both arms on the side up to the shoulder level, forming a ‘T’ shape. Then, you have to slowly bring down both arms & repeat the same steps a few times.


  • Stability ball pullovers with weights

Stability Ball Pullovers with Weights is an incredible full-body workout to build an hourglass body figure. This exercise focuses on toning & strengthening of the core area, triceps, upper back, legs, bust, and hips. Expert assistance is always recommended while doing this exercise. To do this exercise, you need to balance your upper body on a stability ball & knees bent at a right angle to the floor. After that, you need to hold a dumbbell with both hands near your chest. Then, you need to do pullovers by lifting the dumbbell upwards to lean it behind your head as deep as possible. Repeat these steps a few times and then relax.


Post-workout diet for an hourglass figure

Diet plays a major role in building the perfect hourglass body figure, which is why you need to focus more on eating healthy. To help you better, here are some of the post-workout diet ideas for an hourglass figure.


  1. Fresh vegetables – Fresh vegetables, especially the leafy greens, are one of the best nutrient-dense foods to eat. These will provide you with energy and prevent the intake of unhealthy fats. Some examples of leafy greens include broccoli, lettuce, spinach, kale, and collard greens, etc.Fresh vegetables


  1. Fresh fruits – Fresh Fruits are an excellent source of vitamins, minerals, proteins, and dietary fibers. Eating fruits helps in weight loss and toning of the body. Some examples of recommended fruits include apple, pomegranate, berries, cherries, and lemon, etc.Fresh fruits


  1. Salmon – Salmon is the most nutritious food item on the planet, without any doubt. It contains immense amounts of vitamins, proteins, minerals, and omega-3 fatty acids. It helps in providing energy & nutrition to the body. Also, it helps in weight loss and toning of the body.Salmon


  1. Protein – Make sure to consume protein in sufficient amounts to get the maximum benefits from the workout. Thus, you need to include healthy-fat rich protein foods in your diet plan. This includes eggs, lean meats, chicken, and fish, etc.Choose-a-Variety-of-Proteins


  1. Nutrient-dense homemade smoothies – Preparing & consuming healthy smoothies at home is a great way to shape your body. You can use various fresh fruits and vegetables to prepare smoothies that contain healthy fats & nutrition. This will help in putting a stop on the artificially-sweetened drinks like soda, packed juice, etc.smoothies


That’s all folks!

Hence, these were the best gym exercises and diet plan for getting your desired hourglass body figure. You may do these exercises daily under expert assistance to get the best results. Also, don’t forget to combine these workouts with the recommended diet plan because diet plays an 80% role in your health & fitness. If you have any queries or suggestions, feel free to write in the comments section.

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