Oh the perfect hourglass figure. We all want it! But it seems that only the rich and beautiful can achieve it. The days when Sophia Loren, Marilyn Monroe, Lynda Carter and Elizabeth Taylor were the top ideals for a women’s figure are back. Just look at current famous beauties like Beyonce, Scarlett Johanson and Sofia Vergara! They are voluptuous yet fit and absolutely beautiful. They have bodies that are the envy of all! One of the most striking things about their figure is their hourglass figures. You better believe they weren’t just magically blessed with those figures, but they work hard for them! So, here are some great waist exercises to help you get an enviable hourglass figure too.
In order to get a hourglass figure, you need to eat right and you also need to exercise. Cardio is great if you need to lose excess weight and fat. However, if you are already thin and aren’t looking to lose a lot of weight and instead just need to define and build muscle, skip the cardio and focus on HIIT (High Intensity Interval Training) instead. You can use a waist trainer while you work out in order to get even better results! Make sure you perform these exercises for a small waist at least 3 times a week. Also, drink plenty of fluids before and after!
- Jog in place for 60 seconds
- Jumping Jacks for 30 Seconds
- Repeat 3 times
- Stretch forward until your hands touch the ground while keeping your knees straight, but not locked. Do this for 15 seconds.
- Take a lunging position towards the left and stretch your legs for 15 seconds. Repeat to the right for another 15 seconds.
- Spread your legs open a little more than shoulder width apart and touch the ground with your hands for 15 seconds. Slowly roll it up.
HITT Circuit with a Focus on Waist Exercises
Do each exercise for 2 minutes. Take a 30 second break in-between exercises. Try to rest as little as possible while going through the circuit.
Place your feet shoulder-width apart and your weight evenly distributed on your feet, bend at the knees and squat down. You should keep your back straight, head up and arms in front of you. Make sure your core muscles are engaged. Stand back up and repeat.
- Side lunges
Stand with your feet shoulder-width apart, lunge to one side. Your working leg should lower to 90 degrees while your back is straight. Keep your core engaged. Repeat on the other side.
Plant your hands directly under the shoulders slightly wider than shoulder-width apart. Ground your toes into the floor and squeeze your core and glutes to stabilize yourself. Hold this position for as long as possible, taking short breaks if needed.
- Jump Squats
Place your feet shoulder-width apart and your weight evenly distributed on your feet, bend at the knees and squat down. You should keep your back straight, head up and arms in front of you. Once you hit the bottom of your squat, jump up in the air and land back down on the balls of your feet and commence the exercise again. Make sure your core muscles are engaged the whole time!
Stand with your feet shoulder-width apart and place your hands on your hips. Lunge forward with one leg until it reaches a 90-degree angle, with your knee directly above your ankle. Don’t let your knee go further than your foot. Return to the starting position and alternate with the other leg.
- Mountain Climbers
Start in a pushup position and bend your knees up towards your chin, one at a time. Keep your core muscles really tight, move quickly and keep your hips up and body straight.
- Lateral Lift
Stand upright behind a chair (if you need help keeping steady. If you don’t use a chair, the core workout is that much stronger!), and hold the back with both hands. Without much movement through your body lift one leg to the side. Lower and repeat with the other side.
- Sumo Squat
This exercise is best performed with a dumbbell. Place your feet wider than shoulder-width apart and your weight evenly distributed on your feet, point your feet slightly out, and bend at the knees and squat down. Bring the weights down to the floor in between your legs. You should keep your back straight, head up and arms in front of you. Make sure your core muscles are engaged. Lift back up.
Close out the HIIT cycle with another round of planks, one of the best waist exercises out there. Again, plant your hands directly under the shoulders slightly wider than shoulder-width apart. Ground your toes into the floor and squeeze your core and glutes to stabilize yourself. Hold this position for as long as possible, taking short breaks if needed.
This HIIT cycle can be repeated in order to create a longer waist exercises routine. You may need to take a lot of breaks at first, but with consistency, you will build up your strength and number of reps. Remember to just keep pushing yourself. However, no exercise should be really painful. If any of them are, you might be doing them incorrectly or they just might not be for you. Remember, listen to your body and don’t push too much past your limits. Gradually you will improve and you will be well on your way to having a smaller waist measurement before you know it!