This plan is specifically designed to help you achieve the coveted hourglass figure — a smaller, snatched waist paired with rounder, lifted glutes. It combines deep core training for waist definition with targeted glute exercises for curves.
Duration: 4 Weeks (repeatable) Workouts per week: 5 days Session length: 30–45 minutes Equipment: Optional resistance band and dumbbells
Weekly Schedule
| Day | Focus | Duration |
|---|---|---|
| Monday | Glutes + Core | 35 min |
| Tuesday | Waist Sculpt + Light Glutes | 30 min |
| Wednesday | Active Recovery (Walk) | 30–45 min |
| Thursday | Glutes Burn | 40 min |
| Friday | Full Hourglass (Glutes + Waist) | 35 min |
| Saturday | Optional Glutes or Rest | – |
| Sunday | Rest or Gentle Walk | – |
The Exercises
Glute-Focused Moves
- Hip Thrusts – 4 sets of 12–15
- Romanian Deadlifts – 3 sets of 12
- Bulgarian Split Squats – 3 sets of 10 per leg
- Glute Bridges (Single Leg) – 3 sets of 12 per leg
- Banded Kickbacks – 3 sets of 15 per leg
- Fire Hydrants – 3 sets of 15 per side
Waist Sculpting Moves
- Stomach Vacuums – 8–12 holds (20–45 seconds)
- Plank – 3 sets of 30–60 seconds
- Russian Twists – 3 sets of 20 per side
- Bicycle Crunches – 3 sets of 15 per side
- Dead Bugs – 3 sets of 12 per side
- Side Plank Hip Dips – 3 sets of 12 per side
Sample Workout Days
Monday: Glutes + Core
- Hip Thrusts
- Bulgarian Split Squats
- Glute Bridges
- Stomach Vacuums
- Plank
Tuesday: Waist Sculpt
- Stomach Vacuums (focus here)
- Side Plank Hip Dips
- Russian Twists
- Dead Bugs
- Bicycle Crunches
- Light banded kickbacks
Thursday: Glutes Burn
- Romanian Deadlifts
- Single Leg Glute Bridges
- Fire Hydrants
- Banded Kickbacks
- Hip Thrusts (finisher)
Friday: Full Hourglass Mix of best moves from the week + 10-minute walk
Progression Tips
- Weeks 1–2: Focus on form and activation
- Weeks 3–4: Increase reps, sets, or resistance
- Add weight (dumbbells) to hip thrusts and deadlifts as you get stronger
Nutrition for Hourglass Shape
- Calorie Intake: Slight surplus for glute growth OR maintenance with high protein for waist slimming
- Protein: 1.6–2.2g per kg of body weight
- Key Foods: Eggs, chicken, salmon, Greek yogurt, avocado, leafy greens, berries
- Reduce bloating: Cut excess salt and processed foods
- Drink 3+ liters of water daily
Important Reminders
- Do Stomach Vacuums every morning on an empty stomach
- Walk 8,000–10,000 steps daily
- Prioritize sleep and stress management
- Take waist and hip measurements every 2 weeks
Final Thought: The hourglass shape comes from shrinking the waist while building the glutes. Stay consistent with this plan for 4–8 weeks, and you’ll see noticeable changes in your silhouette.
Your Turn: Are you starting this Hourglass Workout Plan? Comment “HOURGLASS READY” below and tell me which day you’ll begin!
Would you like me to create:
- A Printable 4-Week Calendar
- A Full Meal Plan for this goal
- Or a Beginner Modification?
Just let me know! 💪✨
