Do you dream of an hourglass figure?
Uniqueness is one of the things that make our bodies so beautiful! If we all looked the same, how boring would it be? We should celebrate our differences! Even so, from time to time it is completely understandable to be a little jealous of the qualities or traits of others.
For one thing, I can’t help but admire the women in the gym who have small waists and full, shapely hips. We all have visions in mind of what we would like to look like. We just can’t change some of these features, but we can definitely affect others! If you prefer a tighter waist and fuller hips, these exercises can be helpful for a smaller waist and shapely hips.
Best exercises for a smaller waist and shapely hips
In order to tone your waist and add some curves to your hips, certain muscles need to be exercised regularly. These muscles include your internal and external obliques, as well as your abductors and glutes.
When you consistently isolate a muscle or group of muscles, you can strengthen and sculpt that part of your body. By strengthening your obliques, the muscles become toned, which will help pull in your waistline. As you exercise your hips and glutes, you will get tighter, tighter, and lift for a more voluptuous figure!
The following exercises can be done in the order of their own training, or you can choose a few and add them to your usual core or lower body routines. In any case, we strongly recommend doing each of them at least once a week!
This first exercise targets all of the abs but mainly focuses on the oblique muscles.
Do the movement for 30 seconds. Repeat for three sets, resting for 30 seconds in between.
Hip bridge with kidnapping
This exercise targets your hips, but also hits your prey and trains your core. If you have access to a band, wrap it around your thighs just above your knees for extra tension!
Do three sets of 15 repetitions each, resting for 30 seconds after each set.
These crunches target your bevels and help you build better stability in your core.
Do three sets of 10 repetitions on each side, resting for up to 30 seconds between sets.
This movement hits all of the muscles in the core, and the alternating hand-to-toe movement really challenges the slopes.
Do this exercise for 30 seconds and complete three sets in total. Let rest for up to 30 seconds after each set.
Hydrant + Heel Up
We LOVE this step because it isolates your hip muscles and targets your prey directly. It’s a 2 for 1! This is another exercise that allows you to put a band around your lower leg if you want to make it more difficult.
Do three sets of 10 full repetitions on each side, resting for 30 seconds between each set.
This exercise is a real challenge, but it will be worth the effort! Oblique v-ups isolate the outside bevels, giving you a stronger core and a tighter waist.
Do three sets of 10 repetitions on each side, resting for 30 seconds after each set.
The broad posture of these squats challenges the outer hip muscles while exercising your bum, quads, hamstrings, and calves. Put a band around your legs, just above your knees, to make this movement difficult!
Do three sets of 15 repetitions each, resting for 30 seconds between each set.
Move the side lunge
These lunges keep tension on your hip and glutes as you slowly move back and forth. Longer periods of tension lead to stronger, tighter muscles!
Do this exercise for 30 seconds. Do three sets and rest for up to 60 seconds after each set.
Although this is primarily an ab workout for your inclines, this movement also serves as an exercise to stabilize the buttocks and hips.
Do three sets of 20 alternating repetitions (10 on each side). Rest 30 seconds before starting the next set.
Side stepping curtains
This triple threat hits the thighs, glutes and hips. If your goal is to improve turns, these must be included in your routine! Go ahead and add a tape just above your knees to increase the burn.
Do 10 repetitions on each side for a total of three sets. In this case, you can rest for up to 60 seconds after each set.
This movement is an all-round awesome exercise for your core and challenges your obliques to tone that waist!
Do as many repetitions as possible in 30 seconds. Do three sets and rest for up to 60 seconds after each set.
Plank hip dips
I always like to end every workout with a board, but on leg day I add hip dips to the mix! This movement affects not only your abs and waistline, but your hips and glutes as well.
Do this movement for 30 to 60 seconds. Do three full sets and rest for up to a minute after each set.
Are you looking forward to trying these exercises for a smaller waist and shapely hips? Which one looks the most funny to you? Let us know in the comments section below!
If you like these waist and hip exercises, be sure to check out too The perfect hourglass workout challenge!
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