The following strength workouts focus on helping you achieve an hourglass figure, a physique many women desire. The hourglass shape features a small waist that elegantly transitions into a shapely upper and lower body, creating a captivating silhouette. To attain this form, incorporating the right exercises is crucial. Here are five effective strength workouts tailored for sculpting that enviable hourglass figure.
It’s essential to understand that solely relying on cardio exercises without incorporating strength training will not yield the desired results. While cardio aids in weight loss, incorporating weight lifting is more effective in achieving a remarkable body transformation.
Here, we will explore five powerful strength workouts designed to help you achieve an hourglass figure. These workouts are crafted to help you burn fat while toning and strengthening areas above and below your waist, ultimately creating the sought-after hourglass shape. Continue reading to discover more about these workouts, and once you’re done, be sure to explore the 10 Best Low-Impact Exercises for Targeting Belly Fat.
Workout #1:
A1) Hip/Thigh Extensions (Sets: 4, Reps: 10 per leg)
These workouts for an hourglass figure kick off with hip/thigh extensions. Lie on your back, bend one knee so that it makes a 90-degree angle, and stick the other leg straight out. With your bent leg, squeeze your glute, push through your heel, push your hips up, and keep your hips level as you rise. Keep your straight leg extended throughout the exercise, and keep it in line with your torso.
A2) TRX Inverted Rows (Sets: 4, Reps: 5)
Grab TRX straps from underneath with your feet closer to the anchor point. Squeeze your shoulder blades together, and pull yourself up while keeping your body straight like a plank.
A3) TRX Pushup (Sets: 4, Reps: 5)
Face away from the anchor point with TRX handles in each hand. Get in a pushup position with your hands about shoulder-width apart. Keep your lower back flat, and don’t let your hips sag. Lower yourself, and keep your elbows close to your body as you descend.
B1) TRX Jump Squats (Sets: 3, Reps: 5)
Grab the TRX handles, and stand far enough where there’s some tension in the straps. Squat down, and jump as high as you can while pushing down on the straps to give you more lift.
B2) TRX Jackknifes (Sets: 3, Reps: 8)
Get into a pushup position with your shins on a TRX (or suspension trainer). Drag your knees to your chest while keeping your upper body as still as possible.
Workout #2:
A1) Romanian Deadlifts (Sets: 4, Reps: 6 per side)
Next up on this list of strength workouts for an hourglass figure, we’ll begin with Romanian deadlifts. Start with your feet hip-width apart while holding a barbell in your hands at the front of your hips. Push your hips backward, keep your back neutral, and descend until you feel a stretch in your hamstrings. Drive through your heels, and return to the start position.
A2) DB Scaptions (Sets: 4, Reps: 6)
Grab two dumbbells, and hold them at your sides. Stand tall with your shoulder blades squeezed together and your glutes tight. Raise the dumbbells to your sides and slightly in front of you (about 30 degrees in front of you). Repeat.
A3) Three-Point Rows (Sets: 4, Reps: 6)
Facing parallel to a bench, place your right hand and right knee on the bench, getting your torso parallel to the ground. Grab a dumbbell with your left hand, squeeze your shoulder blades, and row.
B1) Lateral Squats (Sets: 3, Reps: 6 per leg)
Start with a very wide stance and your feet straight. Sit back into one hip, and push that knee out. Repeat on the other side.
B2) Stir-The-Pot (Sets: 3, Reps: 6 in each direction)
Get into a plank position on a stability ball. While keeping your torso still, move your forearms in a circle. Then, switch directions. Squeeze your shoulder blades together and don’t let your lower back sag.
Workout #3:
A1) Reverse Lunges (Sets: 4, Reps: 5 per side)
Take a long step back—long enough so that your knees make two 90-degree angles at the bottom—and pull yourself back up with your forward leg. Start with dumbbells and advance to a barbell in either the back squat or front squat position.
A2) Dumbbell Bench Presses (Sets: 4, Reps: 5)
Lie on a bench with your chest up, shoulders squeezed together, and feet flat on the ground. Drive the dumbbells upward, keeping your shoulders back. Drive through your heels as well, keeping your glutes on the bench.
A3) Single-Arm Cable Rows (Sets: 4, Reps: 6)
Set a cable handle to chest height. Grab the handle, take a step back, and stand facing the cable. Start the movement by pulling your shoulder blade toward your midline, and row without twisting your torso. Once you finish all your reps, switch sides.
B1) Hip Bridges (Sets: 3, Reps: 12)
Lie on the ground with your knees bent and your feet flat on the floor. Drive through your heels, and squeeze your glutes to push your hips up. Repeat. Do not use your lower back you pull yourself up.
B2) Dead Bugs (Sets: 3, Reps: 5 per side)
Lie on your back with your arms and your knees in the air (like a dead bug), press your lower back into the ground, and lift your glutes. Reach out with your right leg and left leg at the same time while keeping your lower back flat on the ground, keeping your hips off the ground, and exhaling all of your air. Switch sides, and repeat.
Workout #4:
A1) Step-ups (Sets: 4, Reps: 6 per leg)
Place one foot on a box or bench. Pull all your weight on that foot, and drive yourself up by pushing through your heel. Avoid pushing off with your bottom leg.
A2) Pushups (Sets: 4, Reps: 5)
Get in a pushup position with your hands about shoulder-width apart. Keep your lower back flat, and don’t let your hips sag. Lower yourself, and keep your elbows close to your body as you descend.
A3) Lat Pulldowns (Sets: 4, Reps: 5)
Sit at a lat pulldown machine, grab the handle about shoulder-width apart with your palms facing away. Keep your torso upright, squeeze your shoulder blades together, and pull the bar toward your collarbone. Keep your chest up as you pull.
B1) Barbell Hip Thrusts (Sets: 3, Reps: 10)
Lie with your shoulders on a bench, your body perpendicular to a bench, and your feet on the floor. Rest a barbell with weight plates on your hips—and use a thick pad to cushion the barbell on your hips—and drive your hips to full extension. Push through your heels, and squeeze your glutes at the top. Lower the barbell back to the ground, and repeat.
B2) Bear Crawls (Sets: 3, Reps: 15 meters)
Get on all fours with your hands under your shoulders and your knees under your hips; keep your knees an inch above the ground. Crawl forward by taking a small step with your right arm and left leg at the same time, and alternate. Keep your hips low and your head up.
Workout #5:
A1) Goblet Squats (Sets: 4, Reps: 5)
The last of these strength workouts for hourglass figure kick off with the goblet squat. Grab the end of one dumbbell in both hands, and hold it by your chest with your elbows underneath. Stand shoulder-width apart with your toes slightly out. Start the movement by sitting backward and spreading your knees apart. Descend below parallel while keeping your lower back flat. At the bottom, drive through your heels, and keep your knees apart.
A2) Bent-over Rows (Sets: 4, Reps: 5)
Grab a dumbbell in each hand, bend your knees slightly, and bend at your hips until your torso is almost parallel to the ground. Keep your lower back flat, squeeze your shoulder blades together, and row.
A3) Dips (Sets: 4, Reps: 5)
Get on a dip bar, keep your chest out, and lower yourself until your elbows make a 90-degree angle. At the bottom, drive back up. To keep pressure off your neck, look at a spot on the ground a few feet in front of you.
B1) Single-Leg Romanian Deadlifts (Sets: 3, Reps: 6 per leg)
With dumbbells in your hands, slowly bend forward, and pull one leg behind. Once the weights are below your knees, drive back up, and squeeze with your glute. Don’t twist your hips to the side—keep them square and face forward.
B2) Tall-kneeling Pallof Press (Sets: 3, Reps: 10 per side)
Get on both knees, and set a cable handle to chest height. While facing perpendicular to the cable, bring the handle to your chest. Brace your core, squeeze your glutes, and keep your shoulders and hips directly over your knees. Push the handle straight forward. Once your arms are fully extended, pause for three seconds, then reach directly overhead while keeping your arms straight and pause for three more seconds. Don’t let your body lean or bend. Bring it back to your chest, and repeat. Then, switch sides, and repeat.
Frequently Asked Questions (FAQs) – 5 Best Strength Workouts for an Hourglass Figure
What are the best strength workouts to achieve an hourglass figure?
1. Squats
Squats are a highly effective compound exercise that targets the glutes, quadriceps, hamstrings, and core muscles. To enhance your hourglass figure, focus on doing a variety of squats such as goblet squats, sumo squats, and split squats.
2. Deadlifts
Deadlifts work multiple muscle groups simultaneously, including the lower back, glutes, hamstrings, and core. Incorporating both conventional and sumo deadlifts into your routine can help sculpt a curvy silhouette.
3. Hip Thrusts
Hip thrusts are particularly effective for building and shaping the glutes, contributing to a more defined and rounded butt. Make sure to progressively increase the weight you lift to continue challenging your muscles.
4. Lunges
Lunges are great for targeting the quadriceps, glutes, and hamstrings while also engaging the core for stability. Adding walking lunges, reverse lunges, or side lunges can help you develop a balanced lower body.
5. Shoulder Press
Shoulder presses help build shoulder and upper back muscle definition, creating a more balanced and proportionate upper body to complement your curvy lower body. Include variations like dumbbell shoulder presses or seated barbell presses for variety.
