By Team PowerMax / 31 Jul 2024
Having a perfect hourglass body shape is a blessing no doubt. We do spot such coveted figures of actors, influencers, and beauty icons daily in advertisements running on TV, magazines, and billboards, and often yearn for such fit, fabulous, and hourglass figures. However, do not lose heart. If you are striving for a fitter body and sculpted hourglass figure, we have the solution for you. All you need to do is exercise regularly and target your key muscle groups in the waist, hips, and glutes. As they say, a little hard work, tons of focus, and loads of inspiration help you achieve your goals. Lastly, remember that consistency is the only key to achieving an hourglass figure.
Squats are truly a classic exercise for engaging all the major muscle groups of the lower body at once. They are among the most time-effective moves to shape and strengthen your lower body, particularly your backside. They not only help you to enhance your figure but also help you achieve an hourglass figure.
Stand with feet shoulder-width apart, toes facing front.
Engage your core, and hinge at the hips.
Drive the hips back, bend at the knees and ankles, and press your knees slightly open.
Lower down into a squat, heels, and toes on the ground; keep your chest up and shoulders back.
Push through your heels, squeeze your glutes, and extend the lower limbs to return to standing.
Lunges are multi-joint exercises that include activities for the lower body that work to create toning and strengthening of quads, glutes, and calves.
Take a split stance with the right foot about 2-3 feet in front of the left. You stand upright, shoulders back and down, your core engaged, hands resting on your hips.
Lower your body until your back knee is only a few inches from the floor. Your front thigh is parallel to the ground, with your back knee close to the floor and your weight falling on the two legs.
Lower the body down until the back knee almost touches the floor, then press up to the starting position, with the weight on the heel of the front foot.
Plank is really powerful because it allows you to do one of the most important functions that your core is designed to do: bracing. One major reason plank is on the list is that it's very much an integrated exercise. You're going to want to achieve that same posture and position in a lot of other exercises, like squats, deadlifts—even kettlebell swings.
Get down on the ground. Stack your elbows directly beneath your shoulders and extend your legs. Rest your weight on your elbows and your toes.
Squeeze your glutes and core to create full-body tension. Think about pulling your belly button into your spine.
Your back should form a straight line; don't let your pelvis dip down or your butt rise.
Face your gaze face down, which keeps your neck in a neutral position.
Push-ups work on your chest, shoulders, and arms — particularly the deltoid, triceps, and pectoral muscles — but they're a full-body movement. It targets core muscles and gives coordination.
Get into a classic plank position with your palms on the ground, arms slightly wider than shoulder-width apart and your palms about even with your shoulders.
If you can't do some reps, you can do some of the easier alternatives. As you get stronger, go back to regular push-ups.
If this is tough you try wall push-ups. Stand facing a wall at arm's length, place your hands shoulder-width apart against the wall, and with your body in line lean in until your face almost touches the wall, then push back to your starting position.
Do as much repetition as you can; when this gets easy, you can shift to the kneeling push-up.
One of the exercises that targets the shoulders, more particularly the deltoids, is the lateral raise. In a side lateral raise, you will work your lateral head of the deltoid in association with the anterior and posterior heads so that you isolate this muscle group. Of all exercises, the lateral raise is one of the best one should do to get an hourglass figure.
Stand tall, holding a dumbbell in each hand, at your sides with palms in.
Position your feet roughly hip-distance apart.
Raise your arms simultaneously just a couple of inches out to each side and pause.
Lift the dumbbells up and out to each side, keeping your arms almost completely straight, stopping when your elbows reach shoulder height and your body forms a ‘T’ shape. Breathe in as you lift.
Pause and hold for a second at the top of the movement. Lower the weights slowly, bringing your arms back to your sides. Exhale as you lower the dumbbells.
Hip extensors are very essential muscles for activities of daily living, walking, standing, and climbing stairs. Therefore, they are vital in the creation of energy to peak performance during athletics. Hip thrust is a superior exercise in activating the hip extensor muscles in comparison with barbell squatting, deadlifting, or Roman deadlifting.
Start seated on the floor, knees bent, feet slightly wider than hip-distance apart. The toes can be turned out just slightly. The upper back (lower scapula) should be resting against the edge of the weight bench in the center of the bench.
Place the weight bar across the hips. Hold onto the bar to keep it in place, but do not use your arms to lift it.
Squeeze the glutes and press the bar straight up until the hips are in line with the shoulders and knees.
Keep the core tight and maintain a slight chin tuck with your focus down your body (a few inches above the bar).
Slowly lower the bar down until the hips are just a few inches off the floor. Squeeze the glutes and lift again.
Dumbbell rows help you build a stronger back and also work on muscle groups in your upper body. These will improve your posture by building upper-body strength. Dumbbell rows allow for a greater range of motion than the traditional barbell row.
Stand before the bench, then set your feet wide apart at shoulder width. Push your butt back and lower your torso down, extending your off arm to rest your palm on the bench. Make sure your shoulders stay above your hips.
Grab the dumbbell with your working hand. Squeeze your glutes and abs to create full-body tension. Your back should be flat, with your head in a neutral position.
Squeeze your mid-back muscles to drive your elbow up, rowing the weight. Keep your shoulders level and avoid rotating your lower back.
Pause for a beat, then lower the weight back down.
maintaining an hourglass figure might take all the necessary time and effort required, however, achieving it isn’t a difficult task. You just need to make sure you’re patient with yourself, following and incorporating the above required exercises, and maintaining a proper diet plan that’s designed for toning and fat loss. but if you are already skinny it might be a bit difficult for you to achieve a curve shape so first you need to bulk up.
