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Which exercises will help me achieve an hourglass shape figure?

I want to slim down my stomach without bulking the abs or obliques, while at the same time bulk up my hips and achieve broader shoulders to make my waist look smaller.

Which exercises will help me achieve an hourglass shape figure? Visit to find out!

First and foremost, when a female is attempting to alter her body composition with the goal being weight loss, the last thing that she needs to worry about is “bulking” or “bulging” muscles. On a chemical level, women are not built like men. Men have a much easier time achieving a bulk look because of the type and amount of hormones that are released in their bodies. In order for a woman to achieve the bulk that a man has, an extreme fitness program would have to be paired with illegal substances.

With that said, in order to achieve the hourglass figure that you’re looking for, you will want to focus on the following types of exercises:


Achieving a wider yet toned set of shoulders means working on the shoulder as a whole. Aim for 3 to 5 sets of 12 to 15 repetitions:

- Overhead Press

- Reverse Fly

- Lateral Raises


In order to tone and slim your waist, it’s going to be essential that you burn calories via strength training. This means that you need to adopt a full body workout or a program that hits each muscle group once a week. In conjunction with your strength-training program, you will want to supplement with core exercises as well. With the following exercises, be sure to do 3 to 5 sets of 15 to 30 repetitions.

- Crunch

- Leg Lifts

- Back Extensions

- Lying Oblique Reach


One word: Squats. The squat primarily works your quadriceps and glutes. It also incorporates the hamstrings, calves, and abdominals. To achieve that rounder figure in the hips and buttocks, you need to make the squat the main star of your lower body exercises. There are many types of squats, all of which you can utilize in your program. Try the following exercises for 3 to 5 sets of 12 to 18 repetitions.

- Dumbbell Squats 

- Sumo Squats

Including the exercises mentioned above into your current workout routine will help you to achieve the defined shoulders, slender waist, and firm hips you’re hoping for.

DISCLAIMER: This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment.
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Answered by our Fitness Expert
David Sautter NASM Personal Trainer
Which exercises will help me achieve an hourglass shape figure?
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