180 to 230
Mat, No Equipment
This Hourglass Figure Workout video has 8 different bodyweight toning exercises for a smaller waist. There are 14 repetitions per exercise, and the entire video goes three rounds through.
An hourglass figure is a body type that has the appearance of curvy hips and bust, largely due to the contrast of a small waist.
While your body frame is largely determined by genetics, there are definitely some things that you can do in order to get a smaller waist and create the look of a shapely silhouette.
Hourglass exercises for a curvy body are predominately going to consist of moves that target the obliques, or the transverse abdominals muscles. This routine does just that; these movements tone and strengthen those muscles that run through the sides of the waist, causing them to draw inwards because they are tighter.
To create a well rounded regime of workouts for a curvy body, you obviously want to focus on more than just your transverse abdominals. As another incentive to adopt a training plan that targets more than just the core muscles, training to strengthen both the lower body (particularly the glutes) and the upper body (especially the pectorals and shoulders) will also help to increase the shapeliness of those body parts, and again, increase that bust to waist to hip ratio.
Here’s a bit about what each of the exercises in this routine does:
Jumping Oblique Twist – A cardio move that burns a decent amount of calories, the twisting motion engages your obliques.
Pilates Side Hip Raise – Do a few repetitions of this movement and you will be able to feel exactly which muscles you’re working; this is one of the best exercises for a smaller waist because it so intensely targets your transverse abdominals.
Bicycle Crunch – This is a situp variation that burns a high number of calories because your whole body gets in on the movement. You will tone upper and lower abs with this one.
Pilates Oblique Crunch with Side Leg Raise – The side crunch is another intense move for slimming those sides, and as an added bonus, this motion also engages the inner and outer thighs and lower back.
Knee Tuck Crunch – You will feel this exercise in your lower abs, but your entire abdominal panel has to work to complete the range of motion. Your quadriceps and hip flexors have to pitch in, too.
Fast Hands Crunch – Twisting back and forth while balancing on your tailbone works both the oblique muscles and the lower abs at the same time.
Back Bow Crossover – Lifting your upper and lower body up and back and forth to the left and right challenges the core in a comprehensive way that is effective for toning the lower back and transverse abdominals. These also tone the thighs, glutes, and shoulders.
Windshield Wipers – These are a great way to both strengthen your core muscles, and maintain the range of motion of your torso (something you can easily lose if you aren’t adamant about regular physical activity).