Achieving an hourglass figure isn't in the cards (or genes) for many of us, but we can enhance what we've got. With a combination of proper nutrition and exercise, it's possible to reach the physique you're aiming for. But you should also keep in mind that you won't get there by simply targeting specific areas. Want a bigger booty? You'll have to work out your entire body. Want a slim waist? Full-body workout. See the pattern here? Add cardio and strength training to the mix, and the 15 exercises ahead will help you start seeing those curves.
Split Squat With Overhead Press
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Holding the weights at your shoulders with your palms facing out, step backward about three feet with your left foot. Press the weights up to the ceiling.
Lower the weights to your shoulders as you bend your knees, making 90-degree angles with both legs.
Straighten both legs as you press the weights back toward the ceiling. This completes one rep. Do 10, then switch legs.
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Deadlifts
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Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
Keeping your arms straight and knees slightly bent, slowly bend at your hip joint (not your waist), and lower the weights as far as possible without rounding your back, which should remain straight.
Squeeze your glutes to slowly pull yourself up (don't use your back). This completes one rep.
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Dumbbell (Kettlebell) Swing
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Stand with your legs shoulder-width distance apart and toes pointed slightly outward, holding the dumbbell (or a kettlebell if you have it) in both hands.
Bend the knees slightly, pushing the hips back, lowering the weight between your legs with the forearms pressing against the inner thighs. Keep your chest open with your shoulder blades sliding down your back.
Forcefully squeeze your glutes and drive your heels down to thrust the weight forward as you straighten your legs. All the work is done by the lower body and core in this exercise, and your arms will naturally swing forward to around chest height or above your head.
Allow the weight to fall between your legs, bending your knees, ready for the next rep.
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Dumbbell Thrusters
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Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
Bend your knees as if you were sitting in a chair, keeping weight on your heels.
Press the dumbbells overhead as you straighten your knees to return to standing. This counts as one rep.
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Side-Plank Crunch
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Begin in a side elbow plank, with your left elbow down and your right hand behind your head.
Keeping your torso stable and your waist lifted, bring your right leg up toward your shoulder to lightly tap your right elbow.
Lengthen your right leg back to the starting position to complete one rep.
Stand with your feet wider than shoulder width with toes pointed slightly out. If using a dumbbell, hold it at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
With your weight focused in your heels, push yourself up to the starting position. This completes one rep.
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Spiderman Plank (aka Creepy Crawler)
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In plank, open your knee to the side and bring your knee to your elbow and alternate sides.
To modify, just lift leg open to the side, keeping your foot on the floor.
Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply into a squat, keeping weight back in your heels.
Then rise back up, straightening the legs completely and lifting the right leg out to the side, squeezing the outer glute.
As you step the foot back into shoulder-width-distance position, squat down again. Then stand up and do a side leg lift on the left side. Lower the leg back to the starting position.
This counts as one rep.
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Side Elbow Plank With Pulse
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Start in a side elbow plank on your right side.
Lower your hips slightly and then lift your pelvis up, feeling the right side of your body engage, especially your abs. This completes one rep.
Stand with your feet about three to four feet apart, toes turned out. Bring your hands together in front of your chest and squat down so your thighs are parallel with the floor, knees over the ankles.
Raise your left heel off the floor, and begin to pulse the hips up and down, isolating the left calf.
Do 10 pulses with the left heel raised, then do 10 pulses with the right heel raised.
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Side Lunge With Biceps Curl
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Holding a pair of dumbbells, stand with your feet and knees together. Perform a biceps curl by bending your elbows to bring the weights to your shoulders.
Lower your arms toward the floor as you take a large step to the left with your left foot, lunging toward the floor. Make sure your left knee does not extend past your toes and keep your right leg relatively straight.
As you push off through your left foot to return to standing, perform a biceps curl.
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Weighted Donkey Kick
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Start on all fours, and place a weight in the crease of your right knee.
Keeping your right knee bent at a 90-degree angle, lift your right leg up until you feel your right glute engage. Flex your foot, and slowly pulse your foot toward the ceiling by squeezing your glute. Do not move your torso at all — the motion is just in the hip joint.
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Standing Side Bend
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Stand with your feet a little wider than hip-distance apart holding a five- to 10-pound dumbbell over your head. Squeeze your head with your upper arms to fire up your core and protect your neck.
Bend sideways to the right, squeezing your waist on the right side. Keep your neck as neutral as possible, looking forward, not down.
Pull the left ribs down to return to standing upright. This focuses the work on the left obliques. Switch sides and bend to the left to complete one rep.
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Side Lunge to Curtsy Squat
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Holding a dumbbell at your chest, step your left leg wide to the left, coming into a lateral lunge, bending your left knee. Keep your chest lifted and your weight in your left heel.
Push off with your left foot and cross your left leg behind your right, coming into a curtsy, bending both knees. This completes one rep.
Stand with your feet wide, pointing your toes out toward the corners of the room (approximately a 45-degree angle) while holding a pair of dumbbells in front of your chest. Or you can use one heavy dumbbell held with both hands directly in front of your hips. Experiment to see which way offers you better balance.
Bend your knees and begin lowering your hips down toward the floor. At the end of the movement, your thighs will be parallel with the floor. Keep your torso straight throughout the movement and keep your weight in your heels.
Begin moving back to starting position by straightening your legs. Squeeze your glutes when you reach the starting position.
