If you’re looking to achieve that hourglass figure, it’s all about targeting the right areas with the right exercises. While genetics play a big role in your body shape, the right training can help create the illusion of wider hips and a smaller waist. Forget the myths—these exercises are proven to help you build muscle in the right spots and burn fat where you need it.
1. Hip Thrusts
One of the most effective exercises for building the glutes and widening your hips, hip thrusts engage your glutes and the muscles around your hip area. They help you build the muscle mass that gives the illusion of wider hips.
💡 Pro Tip: To get the best results, use a barbell or resistance band to add extra resistance as you progress.
2. Sumo Squats
The wider stance in sumo squats activates the glutes and inner thighs more than regular squats, helping to build muscle in the hip area. The deeper you squat, the more tension you put on your glutes and hips, promoting growth in those areas.
💡 Pro Tip: Keep your feet wider than shoulder-width and your toes pointing out to maximize the engagement of your glutes.
3. Lateral Band Walks
Lateral band walks target your outer glutes and hips, helping you develop the muscles that give the appearance of wider hips. The resistance band forces you to work harder, increasing muscle activation.
💡 Pro Tip: Keep your squat low and step sideways with control to really feel the burn in your glutes.
4. Side-Lying Leg Raises
This simple exercise helps tone and strengthen the muscles on the outer side of your hips, which is key to achieving a more defined, wider look. It targets the glute medius, a muscle that can help shape the hips.
💡 Pro Tip: Add ankle weights or a resistance band to increase the intensity as you get stronger.
5. Oblique Crunches
To shrink your waist, oblique crunches are essential. These target your side abs (obliques) and help to tone and tighten the waistline, creating that coveted hourglass shape. You can perform them lying down or standing with a dumbbell.
💡 Pro Tip: Focus on slow, controlled movements to fully engage your obliques.
6. Russian Twists
Russian twists are great for targeting the obliques, helping you slim down the waist while toning the core. This exercise also engages the whole midsection, providing a great overall workout for your abs and obliques.
💡 Pro Tip: For added resistance, hold a weight or medicine ball while performing the twist.
7. Woodchoppers
Woodchoppers are another excellent exercise for slimming down your waist while also engaging your glutes, hips, and core. This dynamic, rotational movement engages the obliques and helps to define the waist.
💡 Pro Tip: Perform the movement in a controlled fashion to fully engage the muscles and avoid using momentum.
8. Mountain Climbers
Mountain climbers help burn fat and strengthen the core, including the waist and abs. While they are a full-body workout, they engage your obliques and help create a tighter, slimmer waist.
💡 Pro Tip: Maintain a steady pace to keep your core engaged and focus on bringing your knees towards your chest.
9. Standing Side Crunches
Standing side crunches are an excellent way to target your waist and work the obliques. This exercise helps to sculpt the side of your waist while also engaging the lower body for stability.
💡 Pro Tip: Perform with a dumbbell in hand to increase the intensity and add extra resistance.
10. Plank with Leg Lift
The plank with leg lift is a great move to target your core, glutes, and hips. By lifting your leg during the plank, you engage both your glutes and your core, helping to shape your waist and widen your hips.
💡 Pro Tip: Keep your body in a straight line, and try to hold the position while lifting your leg for added difficulty.
Conclusion
To achieve wider hips and a smaller waist, you need to target the right muscle groups with the right exercises. By focusing on building glute muscles, working the obliques, and engaging in fat-burning activities, you can create the hourglass figure you desire. Consistency is key—stick to these exercises, and over time, you’ll see noticeable changes in your body shape.
