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BeautyHow to Get Hourglass Body Shape with Workout? (With Pictures)

How to Get Hourglass Body Shape with Workout? (With Pictures)

A few people have a natural hourglass body shape but it can also be achieved through workouts. In an hourglass body shape, the person has a smaller waist with curvy hips and larger busts. Therefore, you need to work on your whole body muscles to attain the perfect model-like body. Various exercises can help you with it. These exercises not only help you attain the required shape but also help your muscles become stronger and healthier. Let’s see what exercises can help you in achieving your dream body shape.

Arm and Shoulder Exercises

Dumbell Raises

Dumbell raises, or arm raises can help shape your shoulders and strengthen rear deltoid muscles. You can do two different types of raises which include Lateral arm raises and seated arm raises.

Steps for Lateral Arm Raises

  • Steps for Lateral Arm RaisesStand straight with your feet width apart from each other
  • Hold 2.3 kg dumbbells each in both your hands
  • With these dumbbells in the hand, raise your arms to the lateral sides such that it forms a T-shape
  • Then, lower them back so that the arms touch your sides
  • Do 3 cycles with 12 repetitions in each cycle to tone your muscles

Steps for Seated Arm Raises

  • Steps for Seated Arm RaisesSit on the edge of a bench with your hip slightly bent while the spine needs to be straight
  • The feet lie flat on the ground and your chest needs to be almost parallel to the knees
  • Take two 2.3 kg dumbbells and hold them in your hands.
  • Then raise your arms to the sides
  • Lastly, lower the arms back such that they align with your shins
  • 3 cycles with 12 repetitions in enough

Wall Presses

Wall presses can help tone your shoulders and the burst thus providing you with the curves necessary for achieving an hourglass body shape. These wall pushups work on the pectoral muscles.

Steps for Wall Presses:

  • Steps for Wall PressesStand in a slightly leaning position against the with your face towards it
  • Keep the arms straight and place your hand on the wall with shoulder width apart
  • The shoulders and lower body also need to be straight
  • Now, slightly bend your elbows such that your upper body moves toward the wall
  • Then, push yourself back
  • 2-3 sets of wall pushups with 15 pushups in each cycle can help you achieve the required results


Pushups are a great way to activate the pectoral muscles. These muscles play a vital role in toning the shoulders and strengthening them without bulking up.

Steps for Pushups:

  • Steps for PushupsGet down on your hands and feet such that you are facing the ground
  • The hands should expand a little wider than the shoulders
  • Straighten your back and legs such that your whole body forms a straight line
  • Lower your body and bend the elbows at 90 degrees while keeping the legs and back straight
  • Push yourself back up so that the body comes back to the primary position
  • 2-3 sets of 20 repetitions are good to go

Waist Exercises


Planks is a stability exercise that can help activate the inner core, reduce your waist size, and improve posture.

Steps to Perform Planks:

  • Steps to Perform PlanksLie down on the floor such that you are facing the ground
  • Straighten your feet in a vertical position
  • Push yourself off the ground until your arms straighten and you come in a push-up position
  • The distance between hands should be a little more than the shoulder width
  • Lock your neck by focusing on a single point on the floor
  • Stay in this position for 20-30 seconds
  • Release your body and then perform the plank again

Plie Squats

Plie squats mainly work on your leg-pulling and inner thigh muscles. Other than trimming down your waist, they strengthen the gluten muscles and give the buttocks a fuller look.

Steps to Perform Plie Squats

  • Steps to Perform Plie SquatsTo perform plie squats, you need to be in a mid-air sitting position
  • Stand with your feet slightly more than shoulder-width apart
  • Your feet should point away from each other
  • Now start bending down in a sitting position until the knees align with the feet while the thighs are parallel to the ground
  • While doing so, hold your stomach in and keep your back straight
  • Stay in this position for a few seconds and then repeat

Bear Crawl

The bear crawl is a slightly intense exercise that includes all your muscles. It is suitable for intermediate to advanced workouts.

Steps to Perform Bear Crawl

  • Steps to Perform Bear CrawlBend your body in a pushup position in a way that your hands align with the shoulders,  straight back, tightened stomach, and feet vertically straight with the heels up
  • Start crawling by moving your right hand with the left foot. While doing so, the knees should not touch the ground
  • Advance with your right foot and left hand
  • Go 3 steps forward and then move back 3 steps in the same position
  • Do this for about 20 seconds and then rest for 10 seconds
  • Perform 3-4 sets at a time. Then, you can adjust the time according to your needs

Core Strengthening Exercises

Mason Twist

Mason twists work for your entire core extending from the front to back. This can help gain core strength while giving you the perfect hourglass body shape

Steps to Perform Mason Twists

  • Steps to Perform Mason TwistsSit on the ground with your knees bent slightly
  • Hold an 8-10 pounds ball in your hands while keeping it slightly above the ground
  • Lift your feet off the ground and lean slightly back
  • Twist your upper body as far as you can towards the right and then do the same for the left side. The feet need to be in the air while performing these steps
  • You need to perform 5 cycles every time with 12 repetitions in one cycle


The Bridges mainly focuses on the gluteus maximus, core muscles, and the hamstrings. Hamstrings are the posterior thigh muscles located between your knees and the hips.

Steps to Perform Bridges:

  • Steps to Perform BridgesLie straight on the floor such that your feet remain hip-width apart from each other
  • Raise your body above the ground. During this, the head and arms should be in contact with the ground
  • Keep raising your body slowly up until the knees, hip, and ribs align with each other (Your body comes in a diagnosis position)
  • Hold this position for 2 seconds and then release your body slowly
  • 5 sets with 12 repetitions in each step are necessary for effective results

Upper Ab Crunches

Lastly, the upper ab pulse crunches can help in tightening and strengthening your core. The crunches mainly cover the abdominis and the oblique muscles.

Steps to Perform Upper Ab Crunches:

  • Steps to Perform Upper Ab CrunchesLie on your back with your face towards the roof or the sky
  • The feet should touch the ground and need to be hip-width apart from each other
  • Bend your knees and keep your arms behind your head
  • Lift yourself off the ground such that when your chest and shoulders move, your arms also move with them
  • Come back to the previous position and then perform the upper ab crunch again
  • You need to perform 2-3 cycles of 15 repetitions such that your body moves slightly higher with each repetition

Hip and Thigh Exercises

Lateral Lunges

Working on your glutes and thighs is as important as working on the upper body muscles. Lateral lunges can prove effective for this purpose

Steps to Perform Lateral Lunges

  • Steps to Perform Lateral LungesStand straight with 2-3 kg dumbell in each hand. The hands should be parallel to your side
  • Extend your left leg outwards as much as possible
  • Then lower your body slightly and bend the left knee to 90 degree
  • Come back to the primary position and do 10 repetitions for one side and then 10 for the other
  • When you are bending the knee, you also need to raise your arms above your head while bending the elbows
  • Do 2-3 sets for each side

Hip Thrust

Hip thrusts are useful for toning the glutes.

Steps to Perform Hip Thrust

  • Steps to Perform Hip ThrustLie on a stable bench with your back touching the bench and feet in contact with the ground
  • Put some weight above your waist
  • Squeeze your glutes and then move your hip up from the bench such that your body is in a straight line  from knees to the spine
  • Come back to the primary position and repeat it
  • You can hold the weight with your hands to prevent it from falling
  • Perform 5 sets with 8-12 repetitions in each step


We all dream of having the ideal hourglass body shape. But, if you do not have it naturally, you can achieve it through a little hard work. For this purpose, your main focus should be on the bust, hips, and waist.

Other than exercise, some changes in your diet can also help. You can plan your meals and decide to work on the hips, waist, and upper body on alternative days. Just be consistent with your plan and nothing will be impossible for you!


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