Hourglass Workout Routine And Diet Plan.

Hourglass Workout Routine And Diet Plan

Nice rounds, a firm bottom, and a narrow waist – that sounds like the perfect curves, doesn’t it? These are all characteristics that make a beautiful, defined hourglass figure. Unfortunately, most women rarely had crisp curves in their cradle. 

But the positive news is that with the right workout training, every woman can form a feminine silhouette. In the following, we provide you with the best, effective workout routine to achieve your hourglass goal.

How to recognize an hourglass figure

Women who have an hourglass body shape often have an upper and lower body of similar proportions. Their waist is narrower than their shoulders and hips. Their breasts are often significant. The hourglass structure is generally harmonious and balanced.

Hourglass: The right workout routine

Hourglass Workout Routine

Here is an ideal strength training for hourglass structure that we advise you to perform 2 to 3 times a week. This will tone all of your muscles. To get noticeable results, try doing this workout for several weeks (1-month minimum).

Before starting

To perform some of the exercises suggested below, you will need a jump rope, a medicine ball, and an Elastiband. If you do not have these three accessories, there are also variations of exercises that you can do without them. You will also need a bottle of water, a fitness mat for floor exercises, and a stopwatch.


  • With a skipping rope: at a slow pace, do two minutes of jumps with feet together, landing on the soles of your feet. Remember to bend your knees very slightly during the movement. 


  • Without a skipping rope: do the same thing but without a rope. Perform vertical jumps with arm movements in space.


  • Perform 2 to 5 laps of this circuit (made up of 6 exercises in total, for a total workout of 20 to 30 minutes).


  • The working time per exercise: 30 seconds to 1 minute.


  • The rest time between each exercise: 15 seconds to 30 seconds.

Exercise 1: Opening scissors with Elastiband 

  • Targeted muscles: abductors (outer thighs).


  • Performing the exercise: lying on the ground, resting on the forearms, back straight (neither round nor arched), hook the handles of the Elastiband to your two feet, and extend your legs in front of you. Make movements by spreading the legs against the resistance of the elastic.


  • Breathing: breathe out when you spread your legs and breathe in on the return movement.


  • Safety instructions: keep the abdominals engaged, the shoulders lowered, the back straight.


  • Variation: if you do not have a fitness elastic, repeat the same exercise without equipment.

Exercise 2: Squat with the medicine ball

  • Targeted muscles: thighs, glutes, and shoulders.


  • Performing the exercise: stand with your back straight, feet shoulder-width apart. Do a leg curl, keeping your core as straight as possible. During the movement, your knees should not go beyond the toes and the heels should remain sunk into the ground. At the same time, raise the medicine ball with your arms.


  • Breathing: Breathe in while flexing and exhale while extending.


  • Safety instructions: keep the torso as straight as possible during the descent and ascent. Contract your abdominals by pulling in your stomach throughout the exercise. Look far ahead to keep your balance.


  • Variation: if you do not have a medicine ball, use a load corresponding to between 2 and 5 kg (e.g: water bottles).

Exercise 3: Bending with the medicine ball

  • Targeted muscles: buttocks, waist, shoulders, back.


  • Performing the exercise: exhale then make a quarter turn by turning your chest, contract your abdominals while keeping your back straight. Your knee should not go past the tip of your foot. Inhale and straighten up, raising your arms to the opposite side.


  • Breathing: exhale for flexion, inhale for an extension.


  • Safety instructions: engage your abdominals throughout the exercise. Keep your shoulders low and control the movement.

Exercise 4: Basin survey with a medicine ball

  • Targeted muscles: gluteus maximus / hamstrings.


  • Performing the exercise: lying on your back, arms at your sides. Fold your legs up, heels close to the buttocks. Push on your heels, squeezing the buttocks muscles well, and lift your pelvis off the ground, without arching (shoulders, hips, knees aligned). Gently control the descent without resting the glutes on the ground. Repeat the movement.


  • Breathing: exhale when raising the pelvis, inhale when lowering.
  • Safety instructions: keep your head on the ground to keep a good alignment of the spine. Suck the belly button down the spine to protect your back.

Exercise 5: Crunch

  • Targeted muscles: the rectus abdominis (the upper part of the abdominals).


  • Performing the exercise: with the hands placed behind the neck, raise the head, shoulders, and upper back until the shoulder blades leave the ground, without excessively crushing the lower back, the navel directed towards the spine. Engage the pelvic floor without pushing the organs down. Control the descent of the shoulders and head, without the lower back coming off.


  • Breathing: breath during the ascent by drawing in the stomach as much as possible; inhale on the descent.


  • Safety instructions: no back and forth with the chin, the gaze must be directed towards the knees, no tilting of the pelvis.

Exercise 6: Plank

  • Targeted muscles: sheathing of the whole body and the transverse abdominals in particular.


  • Performing the exercise: while lying on your stomach, resting on the tips of your feet, your arms are straight. From the contraction of your abdominals, lift the pelvis, keeping it aligned with the shoulders and heels.


  • Breathing: Breath more through the chest to keep as much abdominal engagement as possible.


  • Safety instructions: remember to tilt the pelvis so as not to arch, by contracting the abdominals throughout the exercise. Keep your shoulders clear of your ears.


  • Easy option: Rest the knees while keeping the pelvis raised.

Hourglass: The diet plan

Hourglass Diet Plan

To have an hourglass figure, remember to follow these few nutritional guidelines together with the workout routine:

  • Try to vary your diet as much as possible, favoring fresh products, seasonal fruits, and vegetables.


  • Prefer cooking with steam, stew, or in foil to benefit from the vitamins and mineral salts of food (avoid cooking with water).


  • Ban snacking between meals and especially limit sodas, prepared meals, etc.


  • Remember to choose foods with a low glycemic rate. Bet on carbohydrates (pasta, rice, bread) in the morning, since they are used for energy and will be eliminated during the day. Consume them in reasonable quantities at midday and very little in the evening.

How do you maintain your hourglass body?

As stated earlier, the hourglass morphology has harmonious curves and balanced proportions. However, over time, it happens that the lack of physical exercise causes a slight film of fat to appear. To maintain or regain your hourglass structure, you’ll need to stick to the workout routine explained above. You will also need to follow the diet plan for the hourglass body.

Hourglass body: Other things you can do

In addition to exercising and dieting, you can do the following:

1. Invest in a good corset 

Otherwise called the waist cincher, it drastically reduces the waist size in a matter of weeks. Accompanied by a regular workout routine, the results are breathtaking. Get a corset about 10cm shorter than your height. If your waistline is 71cm, opt for a corset of around 60cm. If you make a size 34, take a size 32. 

This practice, although effective, is not without risk, and can even prove dangerous in the long run. It can move ribs and move organs. To avoid any problems, you must first train your body to get used to the corset.

Start by wearing it loosely so that it conforms to your body shape. The first weeks will therefore serve as an adaptation. After 1 month, now proceed to the waist thinning process. Again, to avoid any danger, wear it for only 3 to 6 hours a day. No more. While avoiding sleeping with it. 

Progress your waist slimming process by investing in a new corset, this time smaller. Your waist has become thinner, the old corset will no longer have any effect on it.

2. Go for hip pads

While waiting for the fruits of all your efforts, you can give the illusion of the promised body. The hip pad makes this possible. Many female celebrities also use hip pads to round and embellish their hips. 

3. Dress accordingly

Show off your newfound assets with a whole new way to dress. Don’t make the mistake of wearing tight clothes to show off your curves. There are many other ways to highlight them while remaining chic and elegant. You can highlight your narrow waist with a belt or waist cincher.

Also, you should wear high-waisted pants, skirts and fitted dresses (fitted, NOT tight!). Take a look at the trends of the 50s – vintage is well known as a style that emphasizes the hips and waist. 

Final thought

The most obvious proof of an hourglass figure is a narrow waist and wider hips. However, when doing fitness training for your waist, you should avoid extra weight. It will only make your waist look wider. Instead, you can, if you want, strengthen your upper body with a little extra weight.

Don’t Miss;

How to Gain Weight in Thighs and Buttocks

Best Half Racks for Home Gym

How Much Does an EZ Curl Bar Weigh?

The 3 Best Exercise Mat For Sit-Ups

How Much Does a Smith Machine Bar Weigh?


More News