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The #1 Workout for an Hourglass Figure, Trainer Says

The body you want deserves the time and right workout.
FACT CHECKED BY Alexa Mellardo

Everyone is born with their own unique figure. If there's something you'd like to build up or tone down, there are just the right exercises you can perform to reach your workout goal. For some, building up leg muscles may be a priority. Others might want to tone their arms or work on a six-pack. We're here to share the absolute best workout you can complete that will help you achieve what's popularly known as an hourglass figure. Are you ready for the #1 workout for an hourglass figure? Let's get into the details!

A concept that gained popularity in the fashion industry, according to MedicineNet, an hourglass figure consists of one that features a prominent bust, larger hips, and a waist that's on the narrow side. Everyone has their own fitness agenda. If an hourglass figure is something you'd like to achieve, then you'll definitely be interested to find out that Caroline Grainger, ISSA Certified Personal Trainer at FitnessTrainer Online Personal Trainers, suggests the following workout which happens to be the best way to get the results you're looking for.

Read on to learn more about the #1 workout for an hourglass figure, and next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.


female runner in park demonstrating how to jog your way to a lean body

Grainger points out to Eat This, Not That! that if your objective is to sculpt your body, your exercise must contain some healthy cardiovascular exercises. She explains, "Cardiovascular exercise is especially good at burning calories, and reducing fat is key to getting an hourglass figure."

As for what kind of cardio to choose, Grainger suggests running, cycling, rowing, or walking briskly. If those options don't exactly appeal to you, then Grainger recommends, "You could also consider sports like tennis or basketball."

Related: Slim Down a Thick Waistline With This No-equipment Workout, Trainer Says

Lateral Squats

woman demonstrating side lunge near the water to tone sagging leg skin

Grainger also suggests including lateral squats as part of your workout, noting, "An hourglass figure is defined by a narrow waist and wider hips; [if you] focus more on the hips than the waist, you can add some bulk and get the hourglass effect by addition, rather than subtraction."

Grainger continues to explain, "Lateral squats are great for working your glutes, quadriceps, hamstrings, and hip abductors and adductors." If you'd like more of a challenge, you can consider doing lateral squats with weights.

To perform lateral squats, Grainger advises starting this move standing, keeping both hands in the back of your head. From there, you'll want to step to the side while bending your knee in the stepping direction prior to bringing your torso down. Continue until that knee is bent at a 90-degree angle or lower, your opposite leg is extended fully, and your foot is turned sideways. Next, stand and return to the center, then repeat the move going in the other direction. Perform 3 sets of 10 or more.

Keep in mind that if you want to take things up a notch, you should aim for extra intensity and weight, instead of completing more reps. Grainger explains this will accentuate your figure by adding bulk.

Related: These Foolproof Exercises Will Shrink Your Visceral Fat Fast, Trainer Says

Shoulder Presses

shoulder press workout for an hourglass figure

The third exercise you'll want to add to your hourglass figure-focused workout is the shoulder press. Grainger explains that this exercise can generate the same results for your upper body. Similar to the way lateral squats add definition and bulk to the section below your waistline, shoulder presses can do the same for your upper body, providing the same effect: your waist will be smaller.

This is an exercise you can perform using dumbbells at home or with a machine at the gym. Begin with both arms out, hands upward, and your elbows bent at right angles, push up slowly until both arms are extended fully. Then, lower the weight slowly until both elbows are back to right angles.

Remember Grainger's advice: "Weight and intensity" will get your further than additional repetitions. Your goal should be 3 sets of 10.

For more…

woman performing split squat

If you need more advice on how to form your figure in a healthy way, be sure to read 40 Ways to Get Back in Shape.

Desirée O
Desirée O is a freelance writer who covers lifestyle, food, and nutrition news among other topics. Read more about Desirée
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