7 Must-Try Workouts to Sculpt That Hourglass Shape

If you’re chasing that classic hourglass shape, you’re not alone. It’s about more than just looks; it’s about building strength, confidence, and balance. To help you out, here are 7 workouts designed to tone your waist, hips, and shoulders while strengthening your core. Plus, we’ll give you step-by-step instructions for each one so you can crush it in the gym (or at home). Let’s get started!

7 Must-Try Workouts to Sculpt That Hourglass Shape

1. Deadlifts: The Ultimate Power Move

Deadlifts are the king of full-body workouts, and they’re perfect for sculpting your glutes, hamstrings, and lower back—all key areas for that hourglass figure.

How to Do It:

• Stand with your feet hip-width apart, with a barbell or dumbbell on the floor in front of you.
• Hinge at your hips and slightly bend your knees to grab the weight. Keep your back flat and chest lifted.
• Push through your heels as you stand up, keeping the weight close to your body.
• Slowly lower the weight back down to the ground, maintaining control.
• Repeat for 8-12 reps.

Pro Tip: Start light and focus on form before increasing the weight.

2. Hip Thrusts for Glute Gains

Want that rounded, lifted look? Hip thrusts are your best friend. They’re all about targeting the glutes.

How to Do It:

• Sit on the floor with your back against a bench and your knees bent. Place a barbell or dumbbell across your hips.
• Roll your shoulders onto the bench and lift your hips until your body forms a straight line from your shoulders to your knees.
• Squeeze your glutes at the top, then slowly lower your hips back down.
• Aim for 10-15 reps.

Pro Tip: Use a barbell pad to make the move more comfortable.

3. Side Plank Dips: For a Sculpted Waist

Side plank dips are a core-focused move that tones your obliques and helps create a smaller waistline.

How to Do It:

• Lie on your side with your legs stacked and your elbow directly under your shoulder.
• Lift your hips off the floor into a side plank position.
• Lower your hips a few inches, then lift them back up.
• Do 10-12 dips on each side.

Pro Tip: Struggling with balance? Drop your bottom knee for extra support.

4. Curtsy Lunges: Glutes and Inner Thighs, Oh My!

Curtsy lunges are a stylish way to target your glutes, thighs, and even your inner thighs.

How to Do It:

• Stand tall with your feet hip-width apart.
• Step your right leg diagonally behind your left leg and lower into a lunge.
• Push through your left heel to return to standing.
• Repeat on the other side. Aim for 10-12 reps per leg.

Pro Tip: Hold dumbbells for an extra challenge.

5. Russian Twists: Twist and Tone

Russian twists are perfect for whittling your waist and strengthening your core.

How to Do It:

• Sit on the floor with your knees bent and feet lifted off the ground. Lean back slightly.
• Hold a weight or medicine ball with both hands.
• Twist your torso to the right, then to the left, tapping the weight on the floor each time.
• Do 15-20 twists in total.

Pro Tip: Keep your movements controlled to avoid straining your back.

6. Lat Pulldowns: For That “Snatched” Upper Body

Building your shoulders and back with lat pulldowns creates the illusion of a smaller waist.

How to Do It:

• Sit at a lat pulldown machine and grab the bar with a wide grip.
• Pull the bar down to your chest, keeping your elbows pointed downward.
• Slowly return the bar to the starting position.
• Repeat for 10-12 reps.

Pro Tip: Focus on engaging your back muscles instead of using your arms.

7. Burpees: The Love-Hate Essential

Burpees are a total-body exercise that burns calories and builds endurance, helping you shed fat and define your figure.

How to Do It:

• Start standing, then squat down and place your hands on the floor.
• Jump your feet back into a plank position.
• Do a push-up, then jump your feet back to your hands.
• Explosively jump up and reach for the ceiling.
• Repeat for 8-10 reps.

Pro Tip: Take it slow at first, then build up speed as you get more comfortable.

Quick Tips to Maximize Your Results

• Stay consistent: Aim to do these exercises 2-3 times a week.

• Fuel your body: Eat a balanced diet rich in protein, healthy fats, and complex carbs.

• Rest is key: Give your muscles time to recover and grow.

Conclusion

Getting that hourglass figure is doable with the right mix of workouts, dedication, and a pinch of patience. Remember, it’s not about being perfect—it’s about progress.

So, what’s stopping you? Throw on those sneakers, grab a water bottle, and let’s get to work. Your dream shape is waiting for you.