5 Moves To Help Achieve The Hourglass Figure

In order to see an enviable hourglass frame with curves in all the right places, it’s crucial to not only target your waist but your hips.

Flattening your stomach while creating defined abs means working your entire core, glutes and thighs.

This body design consists of shapely hips and glutes, a robust chest, defined shoulders and defined abs. Developing an hourglass shape takes dedicated effort, especially when you want to do it correctly. But please note although we strive for an hour glass figure, we can only build how far our genetics allow.


So you may form shape, but if your genetics won’t push further you have to accept this and be proud of the progress made and the noticeable differences that will still occur.

Eating healthy and cutting calories is important. Choose foods that have a high nutrient content like lean meats, low-fat dairy, fruits, vegetables and whole grains.

Perform cardiovascular exercise to burn fat. Aim for 30 minutes of training on three nonconsecutive days a week. If you have a high amount of fat, increase your time to 45 or 60 minutes and work out at a higher intensity.

This routine uses a variety of next level planks that work muscles from head to toe as well as a twisting action to shrink your waist.

1. Side Plank Lift

-Lie on your side, position yourself on your bottom elbow and the side of your foot.
-Lift your hips in the air, forming a straight line between your ankles, hips and shoulders.
-Brace your abs and squeeze your glutes.
-With your weight supported on the elbow and side of the foot, lower your hips to the floor.
-Pause, and then return to the starting position.

Sets: 3
Reps: 15

2. Plank with Hip Drop

-Start in a forearm plank position with elbows under shoulders and feet hip-width apart.
-Engage quads, glutes and core the entire time to form a straight line from head to feet.
-Keeping upper body completely still, drop hips to the left.
-Return to starting position.
-Drop hips to the right and return to starting position to complete 1 rep.

Sets: 3
Reps: 15

3. Twisting V-Up

-Lie face up with arms by sides.
-Engage core and lift left leg to about 45 degrees as you lift upper body off the floor, twisting from waist -and reaching right arm to touch outside of left leg.
-Return to starting position.
-Repeat, this time lifting right leg and reaching left arm to complete 1 rep.

Sets: 3
Reps: 15

4. Side Plank with Leg Lift

-Lie on your side and position yourself on your bottom elbow and side of your foot.
-Lift your hips in the air, forming a straight line from ankles to shoulders and brace your core.
-While keeping your torso stable, raise your top leg without bending your knee.
-Do not let your hips drop.
-Return to starting position.

Sets: 3
Reps: 30 seconds each side

5. Plank with Leg Kick

-Start in a forearm plank position with elbows under shoulders and feet hip-width apart.
-Engage quads, glutes, and core the entire time to form a straight line from head to feet.
-Lift left leg up to hip height, then kick out a few inches to the left.
-Come back to centre and lower foot back to the ground.
-Repeat, this time lifting right leg and kicking to the right to complete 1 rep.

Sets: 3
Reps: 15

Tips

-Perform four or five sets of your weight training exercises and work out three days a week on non cardio days.
-Three times a week, do each exercise back to back with no rest between.
-Perform the circuit 3 times, resting 30 seconds between circuits.
-Up to 15 minutes.

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