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5 Moves for an Hourglass Figure

In order to look in the mirror and see an enviable hourglass frame with curves in all the right places, it’s crucial to not only target your waist but your hips as well. And flattening your stomach while carving out a defined midline calls for working your entire core, butt, and thighs. This routine uses a variety of next-level planks that work muscles from head to toe as well as twisting action to shrink your waist.

How it works: Three times a week, do each exercise back to back with no rest between. Perform the circuit 3 times, resting 30 seconds between circuits.

Total Time: up to 15 minutes

You will need: Mat

1. Side Plank Lift

A.

Lie on your side. Position yourself on your bottom elbow and the side of your foot. Lift your hips in the air, forming a straight line between your ankles, hips, and shoulders. Brace your abs and squeeze your glutes.

B.

With your weight supported on the elbow and side of the foot, lower your hips to the floor. Pause, and then return to the starting position.

Sets:

3

Reps:

15

Mistakes and Tips:

Do not move your hips back and forth. Instead, move them up and down.

Do not lose the straight line from the shoulders, hips, and ankles.

Do not place your grounded elbow too high above your shoulder.

2. Plank with Hip Drop

A.

Start in a forearm plank position with elbows under shoulders and feet hip-width apart. Engage quads, glutes, and core the entire time to form a straight line from head to feet.

B.

Keeping upper body completely still, drop hips to the left. Return to starting position. Drop hips to the right and return to starting position to complete 1 rep.

Sets:

3

Reps:

15

3. Twisting V-Up

A.

Lie faceup with arms by sides. Engage core and lift left leg to about 45 degrees as you lift upper body off the mat, twisting from waist and reaching right arm to touch outside of left leg. Return to starting position and repeat, this time lifting right leg and reaching left arm to complete 1 rep.

Sets:

3

Reps:

15

4. Side Plank with Leg Lift

A.

Lie on your side and position yourself on your bottom elbow and side of your foot. Lift your hips in the air, forming a straight line from ankles to shoulders, and brace your core.

B.

While keeping your torso stable, raise your top leg without bending your knee. Do not let your hips drop. Return to starting position.

Sets:

3

Reps:

30 seconds each side

Mistakes and Tips:

Don't allow your hips to drop. Maintain a straight line from your shoulders to your ankles.

Do not let your torso move or sway from side-to-side as you raise your leg.

5. Plank with Leg Kick

A.

Start in a forearm plank position with elbows under shoulders and feet hip-width apart. Engage quads, glutes, and core the entire time to form a straight line from head to feet.

B.

Lift left leg up to hip height, then kick out a few inches to the left. Come back to center and lower foot back to the ground. Repeat, this time lifting right leg and kicking to the right to complete 1 rep.

Sets:

3

Reps:

15