- Exercises for the hourglass figure - silhouette features
- Exercises for the figurehourglass - what parts of the body should the hourglass work on
- Recommended exercises for women with an hourglass figure
- Exercises for the hourglass figure - training plan
Are you the happy owner of a female figure: round breasts and buttocks, slim waist and shoulders hip-width apart? We have good news for you - you have an hourglass figure, which is the most desirable figure among women! Are you wondering how the hourglass should train and how to get an hourglass figure if you don't have one? Fortunately, we know ways to sculpt the silhouette of your dreams.
Contents:
- Exercises for the hourglass figure - silhouette features
- Exercises for the hourglass figure - which parts of the body should the hourglass work on
- Recommended exercises for women with an hourglass figure
- Exercises for the hourglass figure - training plan
Hourglass figureis every woman's dream! Full breasts, narrow waist and hips in proportion to shoulder width, what more could you want? Hourglass figure holders can feel really proud of their figure, and even more so - they should take care of it.
Genes are genes, but we don't get anything in life without even a little effort. Women with the hourglass figure do not have to bother too much to gain beautiful proportions - they already have them at the start. However, they should take care of their body so that they can enjoy a great figure all their life!
What if you don't have an hourglass figure, and that's what you dream about? Nothing is lost! Strength training can do wonders for your female figure!
Exercises for the hourglass figure - silhouette features
The figure of the hourglass is characterized by ideal proportions - a narrow waist and hips as wide as the shoulders. What's more, hourglasses usually have full and quite large breasts, and they can also boast round buttocks.
Owners of such genes are also quite easy to build muscle, but the proportions between the percentage of body fat and muscle mass are harmoniously maintained. Maybe that's why the hourglass silhouette is both feminine and athletic.
The good news is that if you don't have this shape, with the right exercise and training, you can get closer to the hourglass figure and enjoy perfect proportions. And the happy owners of an hourglass-shaped figure can only cherish such a large gift that they received from fate;)
Exercises for the figurehourglass - what parts of the body should the hourglass work on
Women with an hourglass figure don't have to worry too much about their shapes, but beware - if they are not overweight! In obese women, the hourglass figure does not look as phenomenal as in athletic ladies.
It's just that the proportions between the different parts of the body blur. Then the wasp waist, which can be boasted by hourglasses, will not be so visible anymore if we have abdominal obesity and sagging folds of fat or skin. That is why women with an hourglass figure must also give something of themselves to make their figure look good.
Women with an hourglass figure should sculpt their figure evenly. Their training must include exercises for the upper body and abdomen, as well as for the legs and buttocks. Ideally, hourglass-shaped women should choose strength training and all forms of activity during which we can train the whole body, e.g. dancing, swimming, fitness classes such as body pump, tbc, trx training, yoga, pilates or fbw.
To further emphasize the wonderful proportions of the hourglass, we should focus on abdominal training, especially exercises for a slim waist. Of course, abdominal exercises will be helpful, but not only - interestingly, the ability to breathe properly and train the respiratory muscles has a great influence on our waist!
A slim waist can radically change the proportions of the figure, but it is also worth working on it in various planes. The hourglass should not neglect the shoulders and back - the wider they are, the narrower the waist will seem, and the same applies to the hips.
- 7 shoulder exercises with dumbbells - home training
- Back exercises - 10 exercises to strengthen the back muscles
Recommended exercises for women with an hourglass figure
1. Walked lunges
Walking lunges are standard lunges performed in the form of walking - if you want, you can use dumbbells held on the sides of the body or kettles. To perform them, lunge forward and return to an upright position to deliver your leg in front of the other leg. Then step forward with the leg that used to be passive.
Alternate this way for a few minutes and remember to maintain correct body posture throughout the exercise. Lower the ribs, tilt the pelvis back, and remember to point your knees gently outward as you step forward. Get down as much as you can - ideally keep going until your knees are almost touching the floor.
2. Squats withdumbbell / kettlebell between legs
Dumbbell squats are an excellent exercise for women - they strengthen the joints, build buttocks and leg strength, and exercise the functionality and mobility of the hip and knee joints. Stand wider than hip width apart, place your feet gently inward and tuck your pelvis under you. Grab a dumbbell or kettelball and place a between your legs.
Hold the weight with your straight elbows with your hands. Remember about active work of the shoulder blades - lower them down and pinch them. Then let the weight pull you down and try to touch the ground. Control the movement and move it slowly - muscles like when the eccentric is performed slower than the eccentric.
Remember to keep your knees out! If they come down inside, reduce your crotch or tighten your buttocks even more. Keep your back straight, do not slouch - the body is supposed to lower with the dumbbell, not the dumbbell itself touches the ground. When you go up, do it relatively dynamically, but don't let go of your tense figure.
3. Bird-man
Bird-man is a key Pilates exercise. It has a positive effect on stabilization and deep muscles. To do them, assume a propped up kneeling position. Do not bend the lumbar region and try to keep your abdomen tight throughout the exercise. Place your knees approximately shoulder-width apart. Remember not to bend your head - it should be an extension of your spine.
Then lift your arm and the opposite leg up to about the same height, lengthen your silhouette, trying to stretch your limbs far in front of you. Return to the starting position and do the exercise to the other side of the body.
During exercise, make sure you tighten your buttocks and abdomen tightly and don't let your body swing sideways. Keep your body active, but don't forget to breathe as well - it will help stabilize your body and relax those muscles that are too tense.
4. Burpees
There is probably no better exercise for endurance than burpees! Stand slightly apart, stretch your arms up and jump. Then descend to the plank position with your arms extended elbows - to do this, lean on your hands and throw your legs backwards.
Do the push-up (if this is too hard for you, you can skip this part of the exercise). Then jump your legs to your hands and return to the starting position. Do this exercise dynamically, but don't let the dynamics prevail over the appropriate exercise technique.
5. Pushups
Push-ups is an exercise that will perfectly emphasize the advantages of the hourglass figure. Push-ups affect the nice shape of the bust and evenly expand itarms and back.
Take the plank position on your hands. Place your hands a little wider than shoulder width apart, and point your elbows outward. Then bring your chest closer to the mat. Remember to keep your shoulder blades tight and pulled down at all times and tighten your abdomen tightly - this will prevent your lumbar spine from over bending.
If your wrists hurt during this exercise, try pressing your fingers firmly into the ground and pointing your palms gently inward.
6. Board with leg lift
Take the plank position with straight elbows. Tighten your buttocks, lower your ribs, and keep your head down. Then lift your straightened leg up, around the point where you feel a tight fit in your buttock, not your lumbar spine.
Slowly lower it down and control the movement all the time. Repeat for the other leg. If you want to feel the exercise more strongly, plank your legs up on your elbows.
7. Head down dog + boarding down
A dog with its head down is an exercise that our body simply loves! Stretches, relaxes, oxygenates and strengthens - what more could you want? Make a plank position on your wrists.
Then push your hands off the mat and lift your hips up. The feet should be parallel and, if possible, they should be fully glued to the mat.
Remember not to over-bend the lumbar spine, just tuck the pelvis underneath you.
Once you are in the head down dog position, take a few deep breaths, return to the plank position, and push yourself off the mat again. Transitions between items should be smooth.
8. Boxing
Boxing is an exercise that perfectly boosts your heart rate and burns calories faster. To do them, just start boxing! Just remember that the movement of the strike should start with the work of the shoulder blade, and then the shoulder. You can also add gentle stomping in place to the movement of your hands. Now clench your hands into a fist and get to work.
Exercises for the hourglass figure - training plan
Training for the hourglass figure is a peripheral training - it shapes the body, sculpts muscles, and also increases the body's efficiency and metabolic rate.
Exercises for the hourglass should be done three to four times a week. It is worth gradually increasing the intensity of training to ensure the body's constant development and protect the body from overtraining. To do this, start your progression by increasing the number of repetitions or the duration of the exercise.
| Exercise | Number of repetitions / duration |
| Walking lunges | 1 minute |
| Squats with a load between the legs | 10 repetitions |
| Bird-man | 8 repetitions per page |
| Pumps | 10 repetitions |
| Board with leg lift | 8 repetitions per page |
| Dog with head down + board descent | 10 repetitions |
| Boxing | 30 seconds |
In exercises where you do repetitions, increase them to a maximum of 15 repetitions. However, in those on time, progress to a maximum of 2 minutes of the exercise.
When the limit of progression in repetitions is over, you can start adding more circuits in training, but make sure there are a maximum of 4.
Rest between exercises should be a maximum of 15 seconds, and between circuits from 20 to 30 seconds.
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About the author
Małgorzata Kośla She is a qualified fitness instructor and certified personal trainer. Since childhood, her greatest passion was sport - she played football and basketball. Then a new love came - dance, especially dancehall. He likes to sweat at the gym and relaxes in yoga and meditation sessions. He is constantly expanding his knowledge about training and a he althy lifestyle. What besides sports? He runs a store with natural cosmetics and he althy food, writes his own blog (stylzyciadowolny.pl) and deals with copywriting.
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