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The Best Hourglass Body Workout You Can Do At Home, According to a Trainer

Targeting your glutes, upper back, and shoulders is the name of the game.
FACT CHECKED BY Alexa Mellardo

With ultra-toned shoulders, a slim waist, and curvy hips, the hourglass figure is a popular physique many individuals strive to achieve, thanks to movie star icons like Marilyn Monroe. In order to sculpt a figure that resembles an hourglass, we've put together the best hourglass body workout you can do in the comfort of your own home. So grab your dumbbells, stay diligent with healthy lifestyle habits, and let's get into it.

Strength training is the name of the game here, but it's important to be selective when choosing the right exercises. You should opt for moves that target your glutes, upper back, and shoulders. By emphasizing these muscle groups, you'll improve your shoulder and hip ratio, which in turn will help you sculpt an hourglass figure.

Being in a gym is ideal to train these muscles with various pieces of equipment, but you can still achieve amazing results when working out right at home. That's why we've put together this killer hourglass body workout that will hone in on your glutes, upper back, and shoulders with just a set of dumbbells. So whether you're on a time crunch or simply don't like going to the gym, we have you covered.

Read on to learn more about this productive routine that'll help you build those curves. And next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Dumbbell B-Stance Hip Thrust

dumbbell hip thrust part of hourglass body workout
Tim Liu, C.S.C.S.

Begin the Dumbbell B-Stance Hip Thrust by setting up the dumbbell on your lap. Position one foot forward at about 90 degrees and the other one slightly in front of you. With the further foot, raise your toes up so that the tension is in the heel. Keeping your core tight and chin slightly tucked, drive through the heels of both legs, squeezing your glutes hard at the top of the motion. Perform 3 sets of 6 to 8 reps in this position before switching to balance out the other side.

Related: The #1 Workout for an Hourglass Figure, Trainer Says

Bent-Over Dumbbell Rows

bent-over dumbbell row
Tim Liu, C.S.C.S.

For this next exercise, position your feet shoulder-width distance apart, push your hips back, and bend your torso so that you're bent forward at least 45 degrees. Tighten your core, and row both dumbbells towards your hips, squeezing your lats at the end. Straighten your arms fully before performing another rep. Complete 3 sets of 12 reps.

Related: Here Are 4 Face Jowl Exercises to Tone and Reverse Aging, Expert Says

Dumbbell Reverse Lunges

trainer demonstrating dumbbell reverse lunges to shrink belly fat faster
Tim Liu, C.S.C.S.

Start your Dumbbell Reverse Lunges with a dumbbell in each hand, and take a long stride backward with one leg. Firmly plant your heel down, then lower yourself until your back knee touches the ground. Push through with your front leg to come back up, flexing your glutes to finish. Perform 3 sets of 12 reps on one side before switching to the other.

Dumbbell Shoulder Press

dumbbell shoulder press
Tim Liu, C.S.C.S.

Begin this next move with the dumbbells up next to your shoulders and your palms facing each other. Keep your core tight and glutes squeezed, and press the dumbbells up, flexing your shoulders and triceps at the top. Lower the weight under control before performing another rep. Complete 3 sets of 8 to 10 reps.

Dumbbell Lateral Raise

dumbbell lateral raise exercise, part of hourglass body workout
Tim Liu, C.S.C.S.

For this final movement, grab a pair of dumbbells, and stand with your chest tall and your head slightly tilted back. Raise both dumbbells out to your side, right where your arms are parallel to the floor. Flex the sides of your shoulders at the top, then lower the weight under control. As you lower the dumbbells, maintain tension in your shoulders the entire time. Perform 3 sets of 15 to 20 reps.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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