Looking to shape a stunning hourglass figure without wasting time on the wrong workouts? Whether you’re curvy by nature or working toward more defined hips, waist, and glutes, these 18 workouts are designed to sculpt your body into its most flattering form. Tailored for women aged 18 to 65, this list covers full-body toning, glute activation, waist cinching, and shoulder definition—essential components for the ultimate hourglass silhouette. Plus, where it makes a difference, we’ll recommend the best Amazon products to enhance your progress. Get ready to lift, sculpt, and love the way you look.
1. Glute Bridges to Build Your Booty
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Glute bridges are one of the most effective exercises for targeting the glutes, an essential part of the hourglass figure. By lifting your hips off the floor while engaging your glutes, you’re working the lower half without straining your back. This move also improves posture and can help relieve lower back pain. To level up, consider using a resistance band like the Vergali Resistance Bands Set from Amazon to increase intensity and activate the muscles faster. With consistent reps and proper form, glute bridges can help sculpt that lifted, rounded backside that defines the hourglass look.
2. Side-Lying Leg Raises for Wider Hips
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Side-lying leg raises are perfect for widening the hips by targeting the outer thighs and glute medius. This move creates the illusion of a smaller waist by adding volume to the hip area. Start with body weight, then progress to ankle weights or a resistance band for extra resistance. The Sports Research Fabric Resistance Bands from Amazon are a favorite for this purpose. Do several sets per leg, and you’ll feel the burn in all the right places—ideal for enhancing that hourglass curve.
3. Russian Twists to Snatch Your Waist
Russian twists are a game-changer when it comes to tightening the waistline. This rotational move targets your obliques and deep core muscles, which help cinch your midsection. Perform them with a light dumbbell or a medicine ball to boost effectiveness. For a great option, the Amazon Basics Medicine Ball provides the right grip and weight for beginners and pros alike. Consistent Russian twists will help eliminate love handles and give you that dreamy hourglass pinch in the waist.
4. Dumbbell Shoulder Press for Upper Curve Balance
To balance out wider hips and a smaller waist, you’ll want strong, sculpted shoulders. Dumbbell shoulder presses develop the deltoids and create that subtle upper body width, making your waist appear even smaller. You can find an affordable and reliable pair like the Amazon Basics Neoprene Dumbbells to start. Perform this workout twice a week, and you’ll start noticing a sleeker silhouette with beautifully balanced proportions.
5. Sumo Squats for Sculpted Thighs and Glutes
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Sumo squats are an all-in-one powerhouse for targeting your inner thighs, hamstrings, and glutes. The wider stance emphasizes outer glute activation, which contributes to a rounder, perkier shape. Add a kettlebell for resistance, such as the Bowflex SelectTech Adjustable Kettlebell, available on Amazon. This movement not only sculpts the lower half but also helps tighten the core when you focus on upright posture during the squat.
6. Standing Oblique Crunches for Side Definition
This standing ab move is excellent for toning the sides of your waist and building muscle control. With no equipment needed, it’s perfect for at-home workouts. Focus on squeezing your side abs with each repetition for optimal results. If you prefer added resistance, try holding a light dumbbell on the crunching side. When done consistently, this move helps shrink the waist while still preserving those feminine curves.
7. Reverse Lunges for Lower Body Sculpting
Reverse lunges work multiple muscles—glutes, quads, and hamstrings—making them a must-have in any hourglass routine. They also improve balance and core stability, which are crucial for overall body tone. Adding weights like the Yes4All Adjustable Dumbbells (Amazon) makes them more challenging and effective. Alternate legs and keep your torso upright to ensure the correct muscles are activated for sculpting.
8. Donkey Kicks to Lift the Glutes
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Donkey kicks target the gluteus maximus, helping you build a rounder and higher rear end. They’re easy to do on the floor with or without resistance bands. For faster results, use the Arena Strength Booty Bands, known for their quality and comfort. These kicks are particularly effective when done in slow, controlled movements, maximizing the muscle contraction with every rep.
9. Plank Hip Dips for a Cinched Midsection
Plank hip dips are a dynamic twist on the traditional plank that hits the obliques and deep core muscles. This move helps tighten and define your waistline while strengthening your entire core. Aim for sets of 10–15 dips on each side. If floor exercises are hard on your elbows, consider using a padded mat like the BalanceFrom All Purpose Yoga Mat from Amazon. Keep your core tight and hips low for the best results.
10. Lateral Band Walks for Hip Activation
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Lateral band walks help activate the glutes and hips, building width in the lower body for that hourglass contrast. It’s especially effective when used as a warm-up or glute activation drill. You’ll need resistance bands that don’t roll or slip—try the Peach Bands Resistance Set from Amazon. Do 2–3 sets of lateral steps in each direction to fire up your glutes before heavier exercises.
11. Cable Kickbacks for Maximum Glute Growth
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If you have access to a gym, cable kickbacks are one of the best ways to grow your glutes. This move isolates the glute muscle and provides a constant level of resistance. Adjust the weight as you progress and always focus on slow, controlled kicks. For at-home alternatives, ankle strap cable attachments like the DMoose Ankle Straps can be used with resistance bands. The consistent pressure helps grow and shape the perfect curve.
12. Pilates Leg Circles for Lower Ab and Hip Tone
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Pilates leg circles work the lower abs and hip flexors, which helps tighten the tummy and tone the upper thighs. Lie on your back with one leg extended and the other raised, moving in slow, controlled circles. This subtle move targets areas that often get missed. Incorporating a pilates ring like the ProBody Pilates Ring (Amazon) can help with posture and deeper engagement.
13. Side Plank Leg Lifts for Core and Hip Power
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Side plank leg lifts combine core stability and outer thigh engagement—perfect for waist slimming and hip building. It challenges your balance and helps sculpt your obliques and glute medius. Keep your body straight, and don’t rush through the movements. For extra comfort, try a thick exercise mat or yoga pad to support your elbow and hip.
14. Weighted Hula Hooping for Fun Waist Slimming
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Weighted hula hoops are a fun and surprisingly effective way to slim the waist and strengthen core muscles. Just 10–15 minutes a day can burn calories while sculpting the midsection. The Fit Hoop Smart Weighted Hoop from Amazon is adjustable and user-friendly for all ages. It’s a playful, low-impact way to achieve dramatic core tightening results.
15. Hip Thrusts for Rounder Glutes
Hip thrusts offer one of the best glute-building exercises for women targeting an hourglass shape. Position your upper back on a bench and thrust your hips upward while squeezing your glutes. Use a barbell or dumbbell across your hips for added resistance. The CAP Barbell 50-Pound Dumbbell Set from Amazon is ideal for this purpose. Be sure to pause at the top of each thrust to maximize tension and build that signature shape.
16. Bicycle Crunches for Full-Core Activation
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Bicycle crunches engage both your upper and lower abs, helping to tone the entire midsection while working the obliques. The twisting motion mimics real-life core activation, making it more functional. To avoid neck strain, place your hands gently behind your head without pulling. For a smoother surface, use a non-slip workout mat for comfort and stability during reps.
17. Dumbbell Side Bends for Waist Training
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Side bends with a dumbbell focus on the obliques and help shape the waist when done correctly. Avoid heavy weights that can bulk up the obliques; instead, use light dumbbells and high reps. The Amazon Basics 5 lb Neoprene Dumbbells are perfect for this. Stand tall, engage your core, and bend slowly from side to side, focusing on controlled movement over speed.
18. Jump Rope for Cardio and Lower Body Definition
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Jump rope is a cardio classic that helps torch calories and lean out the lower body, bringing attention to toned thighs and calves. It’s also great for overall fat loss, which enhances the visibility of your curves. A speed rope like the WOD Nation Adjustable Jump Rope on Amazon is a solid pick for beginners and pros. Just 10 minutes a day can elevate your heart rate, improve endurance, and refine your shape.
Conclusion
Creating an hourglass figure isn’t about chasing an impossible ideal—it’s about enhancing the shape you already have and feeling confident in your skin. These 18 workouts target all the right zones: glutes, waist, hips, and shoulders. With consistent effort and the right tools—many of which you can grab easily from Amazon—you’ll see your body start to transform in powerful, feminine ways. Remember, it’s not just about looking good—it’s about feeling strong, capable, and empowered. Let these moves be your go-to for curves that command attention.