Most people with an hourglass shapes are born with it, but you can work toward having an hourglass-shaped body by doing the right exercises for the right places. Your main objective is to whittle down your waist line and build up your chest, shoulders, back, butt and hips. This takes work, discipline and the help of exercise equipment. Before you commit to doing a new routine, get approval from your doctor.
Cardiovascular Exercises
To build an hourglass-shaped body, you have to eliminate fat in unwanted areas, such as your stomach. The quickest and easiest way to do this is through cardiovascular training. Incorporate a form of cardio that you enjoy, such as step aerobics, elliptical training, stair climbing, kickboxing or running. If you have a lot of fat to lose, aim for 60 to 90 minutes of training. If you only have a little bit of excess weight, shoot for 30 to 45 minutes. Three to four sessions a week will be adequate.
Dumbbell Bench Presses
Dumbbell bench presses work your chest. But when you do them on a stability ball, you have to contract your abs to maintain balance, which can help tone your stomach as well. Begin by lying face up on the ball with your shoulders and head resting comfortably on top.
Hold the dumbbells straight above your chest with your palms facing forward, and slowly lower them to your sides by bending your elbows. Once your upper arms are parallel the floor, push the weights back up, and repeat. When you push the weights up, do not bang them together.
Shoulder Press
The shoulder press works the deltoids on the outside of your shoulders, and you need dumbbells to perform it. To place more emphasis on your abs, sit on a stability to do this exercise. Start by holding the weights right just above your shoulders with your palms facing forward. Keeping your back straight and abs tight, push the weights above your head and toward each other. Stop them an inch apart and hold for a second. Slowly lower the weights back down, and repeat.
Dumbbell Bent Over Rows
Dumbbell bent over rows work your mid- and upper back, as well as the back of your shoulders. To begin, stand with your feet about shoulder-width apart, and hold the weights in front of your thighs with your palms facing you.
Keeping your back straight, bend forward at the waist and let your arms hang straight down. In a steady motion, pull the dumbbells up to your lower stomach and squeeze your shoulder blades together. Slowly lower the weights back down, and repeat. When pulling the weights up, keep your arms close to your body.
Curtsy Lunges
Curtsy lunges work your glutes, hips and thighs in one movement. Stand with your feet shoulder-width apart and hold dumbbells at your sides. Keeping your back straight and abs tight, step back with your right foot at an angle toward your left side. As soon as your foot touches the ground, bend your knees to lower your body into a lunge. Stop when your left thigh is parallel to the floor and right knee is just above the floor. Steadily rise back up, step back into the starting position, and repeat on your other side. Continue to alternate back and forth.
Stability Ball Pull-In
A stability ball pull-in works your abs from a facedown position. Place your hands shoulder-width apart on the floor, and carefully position your lower shins together on top of the ball. Your body will be in a pushup position at this point. Keeping your arms fully extended, roll the ball toward your head as you tuck your knees into your chest. Hold for a second, extend the ball back out, and repeat.
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