When you envision exercises for the perfect hourglass shape, odds are, the focus is on abdominal moves. The look of a small waist may be the goal, but there are a variety of different muscle groups required to achieve this enviable silhouette. Balancing muscles and curves in the upper body, core and lower body is paramount.

Without some full-body toning exercises, hourglass-shaped girls run the risk of popping out a little bit too much, especially in the thighs and upper arms. To keep a shapely yet firm figure, curvy body types should pay special attention to their extremities.

Lateral arm raises:

This exercise is very simple, but very effective at giving your upper arms and shoulders a muscular, toned look.

Lateral arm raises

How to:

  • Using 5-pound weights, raise arms at your sides to form a “T.”
  • Keep your back straight, brace your core.
  • Then lower them back down, again in measured fashion – you’ll find it all the harder if you avoid speeding up.
  • Perform 8-12 repetitions and repeat for 5 sets.

Related article: How Can I Lose Weight In My Abs Legs And Arms In One Workout And Quickly? 5 Moves 1 Set Of Dumbbells

Alternating Dumbbell Press:

The dumbbell press will enhance and tone your shoulders and back, which are essential for giving the top half of that hourglass figure. Women rarely work their upper bodies enough, so we do take it [the reps] gradually. You can do this standing up or lying down on a bench, as pictured.

Alternating Dumbbell Press

How to:

  • Bring two dumbbells up to shoulder level, press one up.
  • Then pull it back down while simultaneously pressing the other one up.
  • One raise and lower counts as one rep. Start off with 6-8 reps for 3-5 sets.

Related article: Build A Back That Impresses From All Angles With This Six-Move Routine

Mason Twist:

This seated, rotating stretch opens up the oblique muscles and waistline, giving you a toned, muscular midsection that helps to achieve the smallest part of the hourglass shape.

Mason Twist

How to:

  • Sitting on the ground with knees bent, hold an 8-10 pound medicine ball about 4 inches from your belly button.
  • Lift feet slightly off the ground and lean back onto your rear slightly.
  • Begin to slowly twist as far as you can go towards the floor to the right, and then twist to the left.
  • Be sure to move slowly and focus on only moving core muscles. (Arms and legs should not be moving at all.)
  • Perform 8-12 repetitions on each side and repeat for 5 sets.

Related article: Do You Want to Sharpen Your Abs & Strengthen Your Core In 15 minutes? Then This Is For You

Hip Thrust:

This move works muscles that will give you a shapely behind. They are a versatile exercise that can be done with or without weights and still be challenging. Decrease the number of reps as you gain strength, and instead add more sets (and rest time).

Hip Thrust

How to:

  • Lean your back against a secure bench, feet flat on the ground. (Or, start off on the ground, as pictured above.) Rest a weight on your lap if required.
  • Inhale, then thrust your hips upwards by squeezing your glutes.
  • To increase the intensity you can do these on one leg or on a BOSU ball. If you’re really tough you can do these one legged and on a BOSU ball.
  • Perform 8-12 reps for about 3-5 sets with a reasonably heavy weight.

Related article: How Can I Get Rid Of Cellulite In My Butt? With These 5 Moves That Fight Fat


Bridges are one of the best exercises to get a perky booty, which is exactly what you want paired with that whittled waist.


How to:

  • Lie on the floor with knees bent and feet about hip width apart.
  • Raise hips off the floor until your pelvis creates a straight line from your ribs to your knees.
  • (Lying next to a mirror is helpful to make sure you’re getting your hips up high enough.)
  • Hold for 1-2 seconds at the top and then release.
  • Perform 8-12 repetitions and repeat for 5 sets.

Related article: 8 Exercises To Cinch Your Waist, Sculpt Your Shoulders, Lift Your Butt For A Sexy Hourglass Figure

Face Pulls:

This move helps women define their backs and shoulders. More importantly, it is a great exercise to help with posture and helping the body with the weight of your boobs. As the rhomboid muscles are relatively small, she suggests a lighter weight to focus on working them instead of the larger surrounding muscles.

Face Pulls

How to:

  • Set the band or stack to about chest height, stand back and grab the other end in both hands.
  • Stand in a firm stance, then pull the weight back towards your face.
  • Tip: You can do this with resistance bands or the cable stack at the gym.
  • Begin with light weight and sets of 15-20 until fatigued.

Related article: Do You Love Muffins But Not The Tummy After? Use These 8 Moves To Melt Away That Muffin Top

Lateral Lunges:

Lateral lunges works the gluteus medius, the muscle that sits on the outer edge of your hip, the outer thighs (lateral quads) and as an added bonus, the inner thighs, too. We all want to tone those bits up!

Lateral Lunges

How to:

  • Hold a weight, usually dumbbells or kettlebells, and lunge as deep as is comfortable to the side.
  • For extra challenges, add dumbbells and perform an upright row at the top of the move.