{"id":714,"date":"2020-04-08T21:39:41","date_gmt":"2020-04-08T21:39:41","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=714"},"modified":"2025-07-11T18:57:22","modified_gmt":"2025-07-11T18:57:22","slug":"exercises-for-hourglass-figure","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/","title":{"rendered":"7 Exercises for an Hourglass Figure and How to Achieve It"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/#What_Is_an_Hourglass_Figure\" >What Is an Hourglass Figure?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/#Is_an_Hourglass_Figure_Rare\" >Is an Hourglass Figure Rare?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/#Can_You_Get_an_Hourglass_Figure_by_Working_Out\" >Can You Get an Hourglass Figure by Working Out?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/#7_Exercises_for_an_Hourglass_Figure\" >7 Exercises for an Hourglass Figure<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/#Lateral_Raises\" >Lateral Raises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/#Alternating_Dumbbell_Press\" >Alternating Dumbbell Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/#Russian_Twists\" >Russian Twists<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/#Donkey_Kicks\" >Donkey Kicks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/#Glute_Bridges\" >Glute Bridges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/#In_and_Out_Jump_Squats\" >In and Out Jump Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/#Deadlifts\" >Deadlifts<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/#You_Need_a_Low_Body_Fat_Percentage_Too\" >You Need a Low Body Fat Percentage Too<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/#Clean_up_Your_Diet\" >Clean up Your Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/#Resistance_Training\" >Resistance Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/#Cardiovascular_Exercise\" >Cardiovascular Exercise<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/#Do_squats_give_you_an_hourglass_figure\" >Do squats give you an hourglass figure?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/#Is_it_possible_to_get_an_hourglass_figure_without_exercise\" >Is it possible to get an hourglass figure without exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/#How_can_I_go_from_skinny_to_curvy\" >How can I go from skinny to curvy?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">When it comes to body types, one of the most coveted and desired is the <strong>hourglass body<\/strong><\/span><span style=\"font-weight: 400;\">. This silhouette features a smaller waist, wider hips, and a fuller bust, which creates an overall curvy and feminine appearance. While genetics play a role in determining your body shape, there are exercises that can help enhance and maintain an hourglass figure. In this article, we discuss seven exercises to help you achieve an hourglass figure and provide tips on how you can incorporate them into your workout routine.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercises_for_hourglass_figure&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercises_for_hourglass_figure\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_an_Hourglass_Figure\"><\/span><b>What Is an Hourglass Figure?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An hourglass figure refers to a body shape where the measurements of the bust, waist, and hips are significantly different, which creates an hourglass-like silhouette (<\/span><a href=\"https:\/\/www.medicinenet.com\/what_does_an_hourglass_figure_mean\/article.htm\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). The ideal hourglass figure has a waist measurement that is approximately 70% of the hip measurement. This body type is often associated with femininity and considered to be attractive in many cultures. The hourglass figure is desirable for many reasons. It is often seen as a symbol of femininity and beauty, with curves in all the right places.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There may be some health benefits to having an hourglass figure too. Studies have shown that carrying more weight on the hips and thighs than in the waist, like those with an hourglass figure, may reduce the risk of certain health conditions such as heart disease and diabetes (<\/span><a href=\"https:\/\/academic.oup.com\/epirev\/article\/29\/1\/115\/441437\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/academic.oup.com\/eurheartj\/article\/28\/7\/850\/2887789?login=false\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, having a smaller waist circumference, which is a characteristic of the hourglass figure, has been linked to lower levels of abdominal fat and improved overall health (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41574-019-0310-7\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The National Heart, Lung, and Blood Institute recommends that a female waistline should be no more than 35 inches (89cm), otherwise it may be harmful for your body (<\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/risk.htm\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Measurements of greater than 35 inches may be a sign of a growing amount of visceral fat that is stored inside your abdominal cavity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, an hourglass figure shouldn&#8217;t be used as an indicator of overall health and beauty. There are more important factors to consider, such as maintaining a healthy lifestyle and body confidence.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-61983 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds-1024x576.png\" alt=\"exercises for hourglass figure\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_an_Hourglass_Figure_Rare\"><\/span><b>Is an Hourglass Figure Rare?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, the hourglass figure is considered rare among the general population. According to a study by the North Carolina State University involving analyzing the body measurements of over 6,000 women, only around 8% of women naturally have an hourglass figure (<\/span><a href=\"https:\/\/www.independent.co.uk\/news\/uk\/this-britain\/the-shape-of-things-to-wear-scientists-identify-how-women-s-figures-have-changed-in-50-years-516259.html\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This research highlights the diversity in women&#8217;s body shapes and emphasizes that while coveted, the hourglass figure is not the norm for most women. The study suggests that women&#8217;s bodies can be broadly categorized into four types: banana (rectangular), pear, apple, and hourglass.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The rarity of the hourglass figure shows the importance of promoting body positivity and realistic beauty standards.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, an article in the <\/span><i><span style=\"font-weight: 400;\">International Journal of Fashion Design, Technology and Education<\/span><\/i><span style=\"font-weight: 400;\"> discusses the mismatch between the sizing provided by the fashion industry and the actual body shapes of most women, exacerbating the challenge of dressing a body type that doesn\u2019t conform to the idealized hourglass figure (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/17543266.2016.1214291\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercises_for_hourglass_figure\">start transforming your life now! <\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Get_an_Hourglass_Figure_by_Working_Out\"><\/span><b>Can You Get an Hourglass Figure by Working Out?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An hourglass figure is largely genetic and bone structure and body fat distribution play a significant role in determining one&#8217;s body shape. To a certain extent, you can enhance and maintain an hourglass figure through targeted exercises, but it&#8217;s important to have realistic expectations.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Genetics cannot be changed, so while these exercises may help improve your curves and overall body shape, they won&#8217;t drastically alter your bone structure or where your body stores fat.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercises_for_hourglass_figure\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/15.png\" alt=\"exercises for hourglass figure\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"7_Exercises_for_an_Hourglass_Figure\"><\/span><b>7 Exercises for an Hourglass Figure<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The following exercises can help enhance and maintain an hourglass figure by targeting key muscle groups in the waist, hips, and glutes. It&#8217;s important to remember that consistency is key when it comes to seeing results. You should aim to incorporate these exercises into your workout routine at least two to three times a week for the best results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Achieving an hourglass figure involves exercises that target the upper body, waist, and lower body. Here are seven underrated exercises to include in your hourglass figure workout at home:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lateral_Raises\"><\/span><b>Lateral Raises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lateral raises primarily target the deltoid muscles in the shoulders and the upper arms. Broadening and strengthening these areas can help to create a more pronounced contrast between the waist and shoulders, which enhances the coveted hourglass figure. A well-defined upper body contributes to the balance of the overall silhouette, making the waist appear smaller by comparison.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps for execution:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight and core engaged, slowly lift the dumbbells outward until your arms are parallel with the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top of the movement, then slowly lower the weights back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Alternating_Dumbbell_Press\"><\/span><b>Alternating Dumbbell Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a versatile full upper-body workout that engages the chest, shoulders, triceps, and back. It contributes to a well-defined upper body and creates a more balanced overall physique. The engagement of multiple muscle groups helps build strength and definition, which is essential for achieving an hourglass figure.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps for execution:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit or stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press one dumbbell overhead, extending your arm fully while keeping the other arm stationary.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the dumbbell back to shoulder height and repeat with the other arm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating arms for the desired number of reps.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Russian_Twists\"><\/span><b>Russian Twists<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Russian twists focus on strengthening the obliques and core. A strong, toned core and defined obliques are essential for emphasizing a smaller waistline, a crucial component of the hourglass figure. This exercise helps sculpt the midsection, reducing the waist-to-hip ratio and further accentuating curves.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps for execution:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor with your knees bent and feet flat. Lean back slightly to engage your core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Holding a weight with both hands in front of you, lift your feet off the ground to increase the challenge.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rotate your torso to the right, bringing the weight toward the floor beside you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rotate back to the center and then to the left for one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating sides for the desired number of reps.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/thigh-workouts\/\"><i>Thigh Workout Guide: 7 Effective Exercises for Building Leg Strength<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Donkey_Kicks\"><\/span><b>Donkey Kicks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Donkey kicks are primarily focused on the gluteus maximus, the largest muscle in the buttocks. Strengthening and toning this muscle contributes to a fuller lower body, which is a crucial aspect of achieving an hourglass figure. Enhanced glute muscles add to the curves, which makes the waist appear smaller in contrast.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-61684 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-4-1024x576.png\" alt=\"exercises for hourglass figure\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-4.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-4-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-4.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-4-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<p style=\"text-align: center;\"><b>Steps for execution:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on all fours with your hands directly under your shoulders and your knees under your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your knee bent, lift one leg up behind you, pressing your heel toward the ceiling so your foot is higher than your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your glutes at the top of the motion, then slowly lower your leg back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps before switching legs.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Glute_Bridges\"><\/span><b>Glute Bridges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Glute bridges target the gluteus maximus, gluteus medius, and gluteus minimus. This exercise helps lift and firm the glutes, which contributes to a more pronounced and rounded lower body appearance. The lifting effect can help balance the body&#8217;s proportions, emphasizing a narrow waist compared to the hips and creating the sought-after hourglass silhouette.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps for execution:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and feet flat on the ground, hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your feet into the floor and lift your hips toward the ceiling, driving through your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your glutes at the top of the movement before slowly lowering back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercises_for_hourglass_figure\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/19.png\" alt=\"exercises for hourglass figure\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"In_and_Out_Jump_Squats\"><\/span><b>In and Out Jump Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise is great for targeting the quadriceps, hamstrings, and gluteus maximus, in addition to the inner and outer thighs. This exercise adds definition and tones these areas, contributing to the fullness of the thighs and hips and enhancing the hourglass figure. The dynamic movement also helps burn calories, which can help with fat loss around the waist, further accentuating the waist-to-hip ratio.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps for execution:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position with your feet together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump out into a wide squat, sending your hips back and bending at the knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Immediately jump back into the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps, maintaining a quick pace.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Deadlifts\"><\/span><b>Deadlifts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Deadlifts are an exceptional exercise that targets the gluteus maximus and hamstrings. By focusing on these muscles, you can enhance the roundness and volume of your lower body, which is essential for achieving a balanced hourglass figure.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The exercise particularly emphasizes the gluteus maximus, the largest muscle in your buttocks, which plays a crucial role in shaping a lifted and rounded derriere. Toning and enlarging this muscle can significantly accentuate the curve from waist to hips, helping create the desired hourglass silhouette. In addition, strengthening the hamstrings contributes to the overall aesthetics and balance of the lower body, further complementing the hourglass shape.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps for execution:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and a dumbbell in each hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While keeping your back straight, bend at the hips, pushing your hips toward the back wall and bending your torso over so it becomes close to parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thrust your hips forward to stand back up. Repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercises_for_hourglass_figure\">Improve your body <\/a> and revamp your life with us!<\/strong><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-61438 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Somatic_7-1024x576.png\" alt=\"exercises for hourglass figure\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Somatic_7.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Somatic_7-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Somatic_7.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Somatic_7-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"You_Need_a_Low_Body_Fat_Percentage_Too\"><\/span><b>You Need a Low Body Fat Percentage Too<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A low body fat percentage, particularly around the waist and hips, can make your curves appear more prominent and defined. By reducing overall body fat, you can better showcase the muscle definition and curves you\u2019ve worked hard to achieve through exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below are some science-backed strategies for lowering your body fat percentage:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Clean_up_Your_Diet\"><\/span><b>Clean up Your Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A healthy and <a href=\"https:\/\/betterme.world\/articles\/balanced-diet\/\">balanced diet<\/a> is essential for reducing body fat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6163457\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). You should aim to eat a variety of whole, nutrient-dense foods, including lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Avoid processed foods that are high in added sugars and unhealthy fats, such as fast food, sugary drinks, and snacks. These types of foods tend to be high in calories and can contribute to weight gain and increased body fat (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2161831323002910\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Resistance_Training\"><\/span><b>Resistance Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In addition to targeted exercises for sculpting an hourglass figure, incorporating <a href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/\">resistance training<\/a> into your workout routine can have a significant effect on reducing overall body fat percentage. Resistance training builds muscle (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/resistance-training-health-benefits\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">), which helps increase metabolism and burn more calories, even when you\u2019re at rest (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Focus on <a href=\"https:\/\/betterme.world\/articles\/compound-exercises-for-weight-loss\/\">compound exercises<\/a> that work multiple muscle groups simultaneously, such as squats, deadlifts, and push-ups. These<a href=\"https:\/\/betterme.world\/articles\/types-of-exercise\/\"> types of exercises<\/a> also engage the core, which contributes to a stronger and more defined waistline.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cardiovascular_Exercise\"><\/span><b>Cardiovascular Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cardiovascular exercise is essential for burning calories and reducing body fat. Aim for at least 150 minutes of moderate-intensity cardio each week or 75 minutes of vigorous-intensity cardio (<\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/adults\/index.htm\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). This can include activities such as running, cycling, swimming, or <a href=\"https:\/\/betterme.world\/articles\/hiit-calories-burned\/\">HIIT<\/a> workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Incorporating a mix of both resistance and cardiovascular training into your routine is the most effective way to reduce body fat percentage and achieve an hourglass figure.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/best-glute-exercises\/\"><i>10 Best Glute Exercises To Add To Your Routine and Why<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercises_for_hourglass_figure\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/20.png\" alt=\"exercises for hourglass figure\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Do_squats_give_you_an_hourglass_figure\"><\/span><strong>Do squats give you an hourglass figure?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Squats certainly contribute to building a more defined and balanced hourglass figure by targeting the glutes, thighs, and core muscles. However, squats alone may not be enough to achieve an hourglass silhouette. It\u2019s important to also focus on lowering overall body fat percentage through diet and incorporating other targeted exercises for the waist and hips.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_possible_to_get_an_hourglass_figure_without_exercise\"><\/span><strong>Is it possible to get an hourglass figure without exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It&#8217;s possible to achieve an hourglass figure without exercise through body contouring procedures such as liposuction or breast augmentation. However, these methods are expensive and come with potential risks (<\/span><a href=\"https:\/\/academic.oup.com\/asj\/article\/37\/6\/680\/3744817\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8625629\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Incorporating regular exercise and a healthy diet is the most sustainable and natural way to attain an hourglass figure.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_go_from_skinny_to_curvy\"><\/span><strong>How can I go from skinny to curvy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You can go from skinny to curvy by focusing on building muscle in the glutes and thighs while reducing your overall body fat percentage. This will create a more defined hourglass figure. In addition, incorporating strength training exercises that target the waistline can help create a smaller waist and enhance the hourglass shape.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating in a calorie surplus (<\/span><a href=\"https:\/\/www.medicinenet.com\/is_a_caloric_surplus_necessary_to_build_muscle\/article.htm\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">) and consuming plenty of protein is also essential for building muscle (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">) and achieving a curvier figure.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercises_for_hourglass_figure&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercises_for_hourglass_figure\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><b>The Bottom Line<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Achieving an hourglass figure involves a combination of targeted exercises for shaping and toning the waist and hips, together with a low body fat percentage for showcasing those curves. It&#8217;s essential to focus on both diet and exercise to achieve significant and sustainable results.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When it comes to body types, one of the most coveted and desired is the hourglass body. This silhouette features a smaller waist, wider hips, and a fuller bust, which creates an overall curvy and feminine appearance. While genetics play a role in determining your body shape, there are exercises that can help enhance and [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":79662,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[45],"class_list":["post-714","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 Exercises for an Hourglass Figure - Hourglass Body Shape<\/title>\n<meta name=\"description\" content=\"Here are 7 \u2605 EXERCISES FOR HOURGLASS FIGURE \u27a4. Find out more strategies for reducing body fat percentage while building muscle and achieving an hourglass silhouette.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 Exercises for an Hourglass Figure and How to Achieve It\" \/>\n<meta property=\"og:description\" content=\"Here are 7 \u2605 EXERCISES FOR HOURGLASS FIGURE \u27a4. Find out more strategies for reducing body fat percentage while building muscle and achieving an hourglass silhouette.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-11T18:57:22+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/7-Exercises-for-an-Hourglass-Figure-and-How-to-Achieve-It-1-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f17673def6e76d2649ffa32b13f712e3\"},\"headline\":\"7 Exercises for an Hourglass Figure and How to Achieve It\",\"dateModified\":\"2025-07-11T18:57:22+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/\"},\"wordCount\":2054,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/7-Exercises-for-an-Hourglass-Figure-and-How-to-Achieve-It-1.png\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">When it comes to body types, one of the most coveted and desired is the <strong>hourglass body<\/strong><\/span><span style=\\\"font-weight: 400;\\\">. This silhouette features a smaller waist, wider hips, and a fuller bust, which creates an overall curvy and feminine appearance. While genetics play a role in determining your body shape, there are exercises that can help enhance and maintain an hourglass figure. In this article, we discuss seven exercises to help you achieve an hourglass figure and provide tips on how you can incorporate them into your workout routine.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercises_for_hourglass_figure\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is an Hourglass Figure?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">An hourglass figure refers to a body shape where the measurements of the bust, waist, and hips are significantly different, which creates an hourglass-like silhouette (<\/span><a href=\\\"https:\/\/www.medicinenet.com\/what_does_an_hourglass_figure_mean\/article.htm\\\"><span style=\\\"font-weight: 400;\\\">16<\/span><\/a><span style=\\\"font-weight: 400;\\\">). The ideal hourglass figure has a waist measurement that is approximately 70% of the hip measurement. This body type is often associated with femininity and considered to be attractive in many cultures. The hourglass figure is desirable for many reasons. It is often seen as a symbol of femininity and beauty, with curves in all the right places.\u00a0<\/span>\\r\\n\\r\\n<span st ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/\",\"url\":\"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/\",\"name\":\"7 Exercises for an Hourglass Figure - Hourglass Body Shape\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/7-Exercises-for-an-Hourglass-Figure-and-How-to-Achieve-It-1.png\",\"dateModified\":\"2025-07-11T18:57:22+00:00\",\"description\":\"Here are 7 \u2605 EXERCISES FOR HOURGLASS FIGURE \u27a4. 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Find out more strategies for reducing body fat percentage while building muscle and achieving an hourglass silhouette.","og_url":"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-07-11T18:57:22+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/7-Exercises-for-an-Hourglass-Figure-and-How-to-Achieve-It-1-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f17673def6e76d2649ffa32b13f712e3"},"headline":"7 Exercises for an Hourglass Figure and How to Achieve It","dateModified":"2025-07-11T18:57:22+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/"},"wordCount":2054,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/7-Exercises-for-an-Hourglass-Figure-and-How-to-Achieve-It-1.png","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">When it comes to body types, one of the most coveted and desired is the <strong>hourglass body<\/strong><\/span><span style=\"font-weight: 400;\">. This silhouette features a smaller waist, wider hips, and a fuller bust, which creates an overall curvy and feminine appearance. While genetics play a role in determining your body shape, there are exercises that can help enhance and maintain an hourglass figure. In this article, we discuss seven exercises to help you achieve an hourglass figure and provide tips on how you can incorporate them into your workout routine.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercises_for_hourglass_figure\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is an Hourglass Figure?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">An hourglass figure refers to a body shape where the measurements of the bust, waist, and hips are significantly different, which creates an hourglass-like silhouette (<\/span><a href=\"https:\/\/www.medicinenet.com\/what_does_an_hourglass_figure_mean\/article.htm\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). The ideal hourglass figure has a waist measurement that is approximately 70% of the hip measurement. This body type is often associated with femininity and considered to be attractive in many cultures. The hourglass figure is desirable for many reasons. It is often seen as a symbol of femininity and beauty, with curves in all the right places.\u00a0<\/span>\r\n\r\n<span st ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/","url":"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/","name":"7 Exercises for an Hourglass Figure - Hourglass Body Shape","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/exercises-for-hourglass-figure\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/7-Exercises-for-an-Hourglass-Figure-and-How-to-Achieve-It-1.png","dateModified":"2025-07-11T18:57:22+00:00","description":"Here are 7 \u2605 EXERCISES FOR HOURGLASS FIGURE \u27a4. 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