Fitness

9 Best Hourglass Workouts to Sculpt an Hourglass Body At Home

The trend these days set by various celebrities is having an hourglass shape and most women tend to find themselves staring in the mirror thinking of ways to get that hourglass body.

Many have tried a lot of techniques which do not seem to produce any positive results.

And some even resorted to cosmetic surgery, which usually comes with side effects.

These 9 workouts will not only ensure that you have that tiny waist and big butt but will improve your heart and lung functions.

9 Best Hourglass Workouts to Sculpt an Hourglass Body At Home

1. Lunges

Lunges are another lower-body strength exercise that activates the glutes. Variations include sideways, forward, and transverse lunges.

Also, the basic version of the forward lunge works the thighs and calves.

How to Do It

Stand with the feet hip-distance apart.
Then, take a large step forward with the left leg.
Lower the body slowly, bending both knees to 90 degrees.
Don’t let the right knee to touch the floor or the left knee to travel past the toes of the left foot.
Return to the standing position.
Repeat several times.

2. Russian Twists

This targets the oblique and your lower abdomen, and all you need is a gym mat.

How to Do It

Sit so your torso is leaning back at a 45-degree angle, with your knees bent, and your feet either on the ground or elevated a few inches.
Hold a medicine ball or weight plate in front of your chest.
From your starting position, rotate your shoulders from the left to the right.

3. Push-ups

While you are trying to get tiny waists and big butts, it is important to work on your shoulders and back.

Push-ups strengthen your shoulders and it is also a good abs workout.

How to Do It

Assume a face-down prone position on the floor.
Keep your feet together. Your weight should be on your chest. (Top of Form)
Position your hands with your palms-down on the floor, with shoulder-width apart. They should be almost next to your shoulders, and your elbows pointed towards your toes.
If you are using a relatively cushioned surface, you should support yourself on your fists between the first and second knuckles to intensify the workout. If you are on a rough, consider using push-up grips, (they look like handles you put on the door).
Curl your toes upward (towards your head) so that balls of the feet touch the floor
Raise your body using your arms. Your weight must be supported by your hands and the balls of your feet. Keep a straight line from your head to your heels, and contract your stomach to avoid sagging hips.

4. Squats

How to Do It

Stand with your feet slightly apart (more than the shoulder-width distance). Keep your core engaged and shoulders relaxed.
Extend your arms in front of you and flex to bring them in front of your chest as you.
From your starting position, flex your knees and go down as if you are going to sit on a chair.
Make sure to stay your knees behind your toes.

Hold for a second and then come up.

Start with 10 reps. You can go on to do 2 sets of 10 reps, 3 sets of 10 reps, or 1 set of 20 reps, so as not to over push the body and cause injury to the muscles.

5. Crisscross Crunches

This is one of the best ways to burn your stomach fat and see results fast. It is a workout that burns a good amount of calories, due to all of the large muscle groups involved.

Doing this, your whole body has to chip in to create this motion.

How to Do It

Lay flat on your back and bend your knees.
Cross your right leg on top of your left knee, and support your head with your hands.
Raise your back a little bit (crunch) and bring your left elbow across your body and toward the right knee.
Do as many reps as you can and switch sides.

6. Pilates Side Plank with Leg Raise

This is a very challenging, yet effective workout for the entire core; you will immediately feel your sides and oblique working.

There are different ways of making this work out difficult; you just choose the one that suits your form.

How to Do It

Lie on your side with all body parts lined up so that your ankles, knees, hips, shoulders, and ears are on a straight line.
Slightly move your legs in front so that you are in a banana shape. This helps with balance and protects the lower back.
Place your head upon your hand, and then support your alignment by lifting your rib cage away from the mat.
Ensure that your abdominals are pulled in. (inhale, exhale, and inhale) repeat this exercise 5 – 8 times. Then Turnover on your other side and repeat

7. Windshield Wipers

This is a good beginner obliques workout that improves your range of motion around your torso.

You can make this exercise harder by straightening your legs, but only try to intensify if you already have a solid foundation of the core.

How to Do It

Hang from a bar overhead, pulling down with your lats—think about “shortening your armpits-so you’re engaging your shoulders and not just hanging out of your arm sockets.
Squeeze your stomach and bring your toes up toward the bar in a pike position.
With control from your oblique, gradually move your legs side to side while holding them together as if they are one windshield wiper.
Then lower to one side as far as you can control without twisting your hips or losing your hold completely.

8. Wall Sit Twists

This workout will have the same effect as the wall sit shoulder raise.

NOTE: When doing all of these exercises make sure that your abs are tightly contracted.

How to Do It

Press your shoulders against the wall and your knees should be slightly bent.
You should hold a dumbbell with both hands and swing from side to side. (from right to left)
When doing this exercise, ensure that you don’t swing your whole upper body, just your arms. Your core should always be steady and tight.

9. Wall Lean Side Crunch

This workout is going to mainly target your obliques, upper body, and thighs. Your glutes will also benefit from this exercise.

How to Do It

Lean sideways to the wall with your left hand for support while your right hand is holding the dumbbell above your head.
Your right leg should be off the ground.
Pull up your right leg as if you want the knee to touch your right elbow.
Hold the position for one second and slowly return to starting position and repeat.