A person with an hourglass shape is typically described as having a small waist, with wider hips and shoulders. While this shape is mostly genetic, and spot reduction of fat in a specific region of the body is not possible, you may promote the appearance of an hourglass shape with specific toning exercises and proper cardiovascular exercise. The American College of Sports Medicine recommends at least 30 minutes of moderate exercise, five days per week -- although more may be necessary for adequate fat loss. For best toning results, do two to three sets of about 15 repetitions for each abdominal exercise.
Muscle Groups
It is important that you tone and tighten all the abdominal muscles and reduce your overall body fat. The most important muscles to focus on are the transverse abdominis, the rectus abdominis and the internal obliques. According to the University of New Mexico, the rectus abdominis and the internal obliques are responsible for trunk rotation and stabilization, and they act as a girdle on the midsection, keeping everything tight.
Bicycle Crunches
The American Council on Exercise, or ACE, conducted a study that examined the most effective abdominal exercises. The bicycle crunch is best at engaging the internal obliques due to the rotation of your torso, but it also activates the transverse abdominis. Lie on your back on the floor, place your hands behind your head, and bring your left knee to your right elbow, rotating your torso. Keep your right leg extended off the floor; then switch sides.
Plank Variations
Plank holds help stabilize your spine by engaging all the muscles in your abdomen and lower back, helping to tighten and tone. Start by lying on the floor on your stomach and lifting your body so you are only supported by your hands and feet. Hold a straight-alignment position for 30 seconds and gradually increase to 60 seconds. Add small hip rotations, rear alternating leg lifts or arms lifts for more advanced options.
Hanging Leg Lifts
Perform hanging leg lifts either hanging on a bar, with ab straps, or using a Captain’s chair in which you suspend your body with your elbows. Captain’s chair leg lifts are the best at engaging the deep abdominal muscles, according to the ACE study. In this movement, your transverse abdominis muscle acts to tilt your pelvis up during the upward movement of your legs, making it more effective than lying leg lifts.
What to Avoid
Avoid exercises that specifically target the external obliques -- the muscles that run directly down your sides. Standing side bends or lying side extensions can build that muscle, taking away the appearance of a tapered, hourglass waist. Also avoid lying leg lifts, because they primarily work the hip flexors and not the abdomen. These are different than hanging leg lifts, however, which are recommended.
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