Hourglass Exercises for a Curvy Body: The Hourglass Figure Workout

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An hourglass shape is a body type where the hips and bust are wide relative to the size of the waist. This body type has recently regained popularity and is known as the sort of quintessential symbol of a woman, and a staggering portion of the population, both male and female, prefers the hourglass figure to any other body shape. Women who naturally have these types of figures will find that when they gain weight, it happens first in the hips and bust. If you aren’t a natural hourglass shape but want to be, the exercises in this workout can help.

The moves in this routine are hourglass exercises, in a sense, that can comprehensively get the body to look more voluptuous in the hips and chest, and tinier in the waistline (keep reading for a text version of a similar workout).

To get a lean and curvy shape, it takes a total body workout. A healthy diet and routines like ones in the workout video above, built specifically for building shapely lean muscle, is among your best options for making the waist look smaller and getting a more curvy silhouette. Remember that in order to be able to see the benefit, you’re going to have to maintain a healthy body weight (for health reasons, as well).

While genes largely determine basic body shape, there are hourglass exercises that can change body structure to help it look curvier. The routine below uses exercises that target body parts that can make you look curvier, and it tones at the same time (which can also make for higher muscle content and a faster metabolism). Do this workout for a few weeks and you'll feel more energetic, and likely start to notice curves start to appear.

Printable Workout

To get a smaller waist and increase the look of curves:

1 Minute Jumping Oblique Twist

15 Pilates Side Planks with Leg Raises

15 Windshield Wipers

1 Minute Lateral Jumps

To strengthen muscles of the chest and help it fight gravity:

15 Wide Push Ups

15 Plank Extensions

1 Minute Mountain Climbers

To get a booty that gives you a curvy profile and an hourglass figure:

15 Alternating Lunges

1 Minute High Knees

15 Sumo Squats

15 Cross Over Lunges

Remember to always do equal repetitions on each side of the body.

Fitness Blender's Pilates Butt & Thigh Video can also do a lot for attaining the shapely glutes that often accompany an a curvy silhouette.

Do this Hourglass Figure Workout 2-3 times through, 2-3 times a week. If you do these hourglass exercises regularly, you will definitely see a change for the better in your figure, no matter your natural shape!


Connie Google Account

Are these exercises meant to be performed circuit style? If so, is it one large circuit or three mini circuits? Also, would cardio be added to this workout?

fitness blender Blender Account

This workout is meant to be done as one large circuit. Cardio would be a great addition to this workout. To burn the most fat, do 15 minutes of cardio before doing the circuit above, and 15 minutes after.

cutxy Blender Account

Hi! I love your exercises, I keep making my muscles guess what I'm going to do each day. Your videos are great! I have a question. I have a somewhat straight waist, although I do have a little curve (so, not really a ruler body shape, nor a pear). I'd love to get an hourglass shape.
However, I've been exercising 4 times a week for the last month, and my waist seems to be getting straighter...but I want it to get curvier. I have been targetting my obliques (or trying to), but maybe they're getting bigger? Like, I'm gaining inches/centimeters instead of losing them. I'm eating clean, too.
So, should I continue to focus on my obliques? Would this routine be helpful to get me an hourglass figure?

fitness blender Blender Account

If you are already thin and relatively straight up and down in shape, you will want to take a different approach than those who are heavier and wanting to get an hourglass shape. The main thing that thinner women tend to lack when trying to get a curvier shape is strength/mass in the upper and lower body. So think of your situation in reverse; instead of being wider & wanting to shrink your middle, you are narrower & need to build shoulders, chest, and/or glutes & thighs to create a contrast & appearance of curves. Check out our "Curvy Body Workout" and "Booty Shaper" videos - try those for a couple of weeks & come back and update me!

cutxy Blender Account

Hi again! Oh, I get it! Makes sense :) Will try those for a few weeks, and I'll get back to you! I'm sure this will do :)) Thanks!

samij456 Blender Account

Hi, I'm a 21 year old 5 ft tall female and I currently have an hourglass shape but I am looking to tone my belly and upper thighs (I have a bit more fat there than I like), would this work-out help me to achieve that. My husband and I have also recently started a lean protein rich diet and I have started to do yogalates and working out on a recumbent bike.

fitness blender Blender Account

@samij- This workout (and most any of our other workouts) will definitely help. Toning the thighs & belly comes down to regular cardio, allover strength training, and healthy eating.

glasxy Blender Account

Hi, I just recently turned 18 and am 5 ft 4in. I already have an hourglass figure, but I'm about 1 1/2 stones overweight. I was wondering, whether doing these exercises will help me tone down the extra fat and get a good, firm shape.
Will these exercises alter my waist-hip ratio to get wider somehow? Because that's something I really don't want...
Thank you.

rodz29 Blender Account

Hi, I'm trying to lose weight and get an hour glass shape. Would these workouts also help me lose weight? Or should I try a different type of workouts?

micky Blender Account

I have a 32" bust 25" waist and a 35" hip.
But I want to have a perfect hourglass shape. Any tips?

walkerg Blender Account

Umm... You already have an hourglass shape. FYI, you don't need for your bust to be exactly the same as your thighs. The hourglass look is about the look, not the numbers. I know people that have a huge waist measurement, yet they look like a ruler from the front and the back. Most of their waist is in their butt, so they are hourglass-like only when turned sideways. Similarly, you can have a wide, flat chest with small breasts and be a bra size 34, and your friend could be a skinny girl with protruding breasts that are huge for her size, and she could be a bra size 34 just like you. That hourglass figure is not exact science. It's only about perception by the human eye, nothing more.

If you really, really want to do something to get closer to that illusion, I think working your shoulders to get them a bit wider and to get a more triangle-shaped back is all you really need. Your hips are really wide for your waist. Don't mess with that, it's perfect. My 2 cents.

walkerg Blender Account

Sorry, I messed up the comment above. Please, substitute the word "hips" for the word "waist" in the first paragraph.

micky Blender Account

Oh I'm 5 ft 5 inches and I weigh 110 lbs
Any tips on getting my body curvier?

Michelle Google Account

Do you have this hourglass exercise combo as an actual workout video? I'm an hourglass who wants to slim down a bit (I'm thin, just want to tighten things up) while keeping her curves and cinched-in waist, but I have a hard time doing printed workouts on my own and love following your videos. More workouts like these that focus on keeping that shape would be great too! Thank you so much for this amazing resource.

walkerg Blender Account

If you already have an hourglass shape, you don't need this workout. That would be like eating because you are full. Makes no sense, right?

What you need is working all of your body and not overdoing any one muscle group. That's it.

Georgina Google Account

Hi I was wondering which exercise I should do. I'm quite a broad athletic frame, I have wide solders, wide long ribs, small hips but my hip bone is close to my last pair of ribs, small chested and small bum. What type of exercise should I do to get an hour glass like figure. Thanks

walkerg Blender Account

Okay, here is my question. My hip bone and my waist bone are really far apart (I look like I have a short torso with an illusion of long legs that are not really that long). As a result, I have a square shape when looked at from the front, hardly any curves. It is THE one thing I would change about my body.

My butt is hiding in the back there. If you look close, there is a dimple on my cheeks on the side, slightly to the back. Is there a workout to fill that dimple? I know that bone structure cannot be changed, but I am kinda hoping that I can work some of my glutes to sort of move into that dimple. I know, it will never be completely filled, but any change however small is most welcome.

tyffanie.vanderpool Facebook Account

Hi I am 27 and I am 147 pounds and I am 5'9". I want a bigger chest, arms bigger, bottom to be more firm and I need to lose the small stomach and love handles. What do u recommend?

svann29 Blender Account

Hi anyone and everyone who can give me some advice. I am 21 years old, 5'6" and I weigh about 215 right now. My bust is 38 DDD, and I have a small butt, I'm not sure all my other measurements. But anyway, I don't care about abs and I'm not worried about my shape. I just want to lose my belly! I want to be thinner than I am but I don't desire abs or to be "skinny". I want to be in love with my body and my hanging belly is about the only thing stopping me! What do you suggest?

caruso Blender Account

I've heard a lot about needing to put rest days between working the same muscles? Is that true? Should I have a rest day between these workouts? Or will it matter if I do them 3 days in a row? I also like to run on the elliptical for 30-45 minutes in the morning, will that effect my goal of getting a curvier body shape?

backwoodsblonde Blender Account

Hi there! Hopefully you guys can help me out! I am a petite structured person (5ft, 100lbs), with an extremely hourglassy figure (38 bust-22 waist-37 hips). I am a very healthy eater, and have been working out almost every day for the past 6 years, that being said, I am very toned, but lately it seems that the workouts i do are detracting from my figure- i.e. I've been trying to keep abs at bay for years because when i had them, my waistline got thicker and i lost the indent i have at the smallest part of my waist- anyways, I am wondering if this workout or any others on this website will work for someone who already has the shape they want, just wants to stay toned, or does it mainly work for those who are going for the hourglass shape?

leeks21 Blender Account

Hi, I just signed up today trying to keep fit and get a better body while pregnant. Are these workouts (specifically this one) safe to do while expecting? If not, can you refer me to a workout similar to this one that's safe to do please? Thanks in advance! :)

fitness blender Blender Account

That is a very tricky question to answer as everyone will respond differently to exercise during pregnancy and even each individual can be different from pregnancy to pregnancy. The best person to ask is your doctor as they are the only person who knows your medical conditions best and is the only person qualified to give that answer.

reina.wherry Facebook Account

If I watch this video and exercise along, is that a good routine to help me lose weight? Or do I need to increase the amount of time I do each of these exercises? Also, is this okay to do every day or other day? I'm a size 16 now and want to be a size 10 by the end of the year, if possible. Yes, I'm also changing to a healthier diet.

chloe82405 Blender Account

I weigh 128lbs and I'm 5' 4" I'm wondering how many calories can I burn by doing everything in the video

workinit23 Blender Account

Hi, I'm about to start ballet lessons, and I really love ballet but I don't want to lose my curves. Will these workout help keep them? Please help

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