An hourglass body—defined by a tiny waist and curvy booty—is a dream for many women, and it’s achievable with the right workout plan. If you want to achieve that perfect hourglass shape, you’re in the right place. This 30-day challenge is designed to target the muscles that create that coveted hourglass figure: your waist, hips, and booty. No gym or expensive equipment is necessary—just your body weight, dedication, and consistency.
In this 30-day challenge, we will work on strengthening and toning your glutes, abs, and core with targeted exercises. Each week is designed to progressively challenge your body, giving you results that you’ll be proud of by the end of the program.
Let’s dive in!
Week 1-2
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
| Squats – 4×20 | Rest | Heels Elevated Squats – 5×15 | Shoulder Taps – 3x60s | Rest | Squats – 4×20 | Rest |
| Push Ups – 5×5 | Single Stiff-Legged Deadlifts – 4×12 | Push Ups – 5×5 | Push Ups – 5×5 | |||
| Russian Twists – 3×10 (per side) | Step Ups w/Knee Raise – 4×12 | Leg Raises – 4×12 | Russian Twists – 3×10 (per side) | |||
| Reverse Lunges – 3×10 (per leg) | Glute Bridges – 3×15 | Bear Hugs – 3×15 | Reverse Lunges – 3×10 (per leg) | |||
| Starfish Crunches – 3×7 (per leg) | Donkey Kicks – 4×12 | Butt-ups w/Twist – 3×7 (per side) | Starfish Crunches – 3×7 (per leg) | |||
| Plank – 2x60s | Side Plank – 2x30s (per side) | Plank – 2x60s |
In the first two weeks, we’re building a strong foundation. Squats, lunges, push-ups, and planks are excellent movements to strengthen and sculpt your lower body and core. We’ll target the glutes with step-ups, donkey kicks, and glute bridges, while exercises like starfish crunches and Russian twists will help tighten your waist.
Week 3-4
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
| Mountain Climbers – 30s on / 30s off (10 rounds) | Rest | Jump Squats – 2×20 | Decline Should Taps – 3x60s | Rest | Mountain Climbers – 30s on/30s off (10 rounds) | Rest |
| Squats – 4×25 | Reverse Lunges – 4×12 (per leg) | Push Ups – 5×6 | Squats – 4×25 | |||
| Push Ups – 5×6 | Stiff-Legged Deadlifts – 4×20 | Jackknives – 3×15 | Push Ups – 5×6 | |||
| Starfish Crunches – 3×10 (per leg) | Bulgarian Split Squats – 3×10 (per leg) | Russian Twists – 3×15 (per side) | Starfish Crunches – 3×10 (per leg) | |||
| Leg Raises w/Butt-ups – 3×15 | Step Ups w/Knee Raise – 3×15 (per leg) | Plank to Push Ups – 3×7 (per side) | Leg Raises w/Butt-ups – 3×15 | |||
| Single-Leg Elevated Glute Bridges – 4×12 | Butt-Ups – 3×20 | |||||
| Donkey Kicks – 3×15 (per leg) | Seated Knee Tucks – 3×15 | |||||
| Assisted Squats – 2×20 | Plank – 2x60s |
Weeks 3 and 4 ramp up the intensity with jump squats, single-leg elevated glute bridges, and mountain climbers. These moves will challenge your endurance, while also further sculpting your booty, waist, and core. Expect to feel the burn! Keep your consistency high, and you’ll see noticeable improvements in your body’s shape and strength.
Tips for Success:
- Consistency is Key: Stick to the program, even if it’s challenging! Progress takes time, but you’ll see results if you stay committed.
- Proper Form: Focus on proper form to prevent injury and maximize the effectiveness of each exercise.
- Diet: Pair your workout routine with a balanced diet that supports muscle growth and fat loss for optimal results.
- Rest & Recovery: Don’t skip the rest days—your muscles need time to recover and grow. Make sure you’re getting adequate sleep and hydration.
Get Ready for Your New Hourglass Shape!
By the end of this 30-day challenge, you’ll have a firmer, stronger waist and a rounder, sculpted booty. If you want to take it further, continue the routine for a few more weeks, or mix in more advanced exercises. You’ve got this!
