The Best Exercise for an Hourglass Shape

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A study published in 2010 on the PLoS One website concluded that men who were shown pictures of women with hourglass figures received a response in their brain similar to that of a high from drugs. Some women have a natural hourglass figure, but if you don’t, it is possible to perform certain exercises to sculpt your body into an hourglass shape.


Women typically lose weight in the stomach area first and then the hips and the thighs last. To reduce the fat around your waist, the best exercise to perform is jogging, which burns calories and aids in strengthening the lower abdominal muscles.

Abdominal Muscles

In 2001, the study carried out by the American Council on Exercise concluded that bicycle crunches were the best exercises for the abdominal muscles. To perform the bicycle crunch, lie flat on your back and place your hands underneath the back of your head. Lift up both of your knees so they are at a 90-degree angle. Bring your left knee to your right shoulder, lifting your head and shoulders off the floor at the same time so that you can feel your abdominal muscles contracting. Repeat the same action with your right leg and continue one after the after as if riding a bicycle.

Hip Muscles

Women can build large amounts of muscle on their lower bodies. If you stick to the abdominal exercises to give yourself a smaller waist and build your glutes and hips, you can achieve an hourglass figure. The barbell squat targets the quadriceps (upper thigh), glutes (butt) and hamstring (muscles at the back of the thigh). To perform this exercise, place the bar so that it rests just below the top of your shoulder. Look straight ahead with your head upright, push your shoulders back and push your chest out. Stand with your feet shoulder-width apart while putting as much of your weight on your heels. Squat with the bar on your shoulders until your thighs are parallel to the floor. Push yourself back up through your heels.


Lunges target a number of muscles, including the quadriceps, gluteus maximus and hamstrings. Stand in an upright position with a dumbbell in each hand on either side of your body. Lunge forward with your left leg so that your right knee touches the ground. Push back up to the original position with your left leg. Repeat the exercise using the right leg. For maximum effect, perform the lunge with your back straight. A large step forward works the gluteus maximus, while a short step forward works the quadriceps.