10 Days Workout Plan to Get an Hourglass Shape: Total Body Workout


How to get an hourglass shape? 10 days workouts plan for an hourglass figures. Total body workouts for women.

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The pain you feel today will be the strength you feel tomorrow.

Every beautiful thing that you see and feel, demand a powerful stroke of efforts and hard work to achieve.

And when it comes to get a dream body, just get ready to put tremendous efforts while keeping your motivation higher.

Small waist, toned thighs, and buttocks are some of the main attributes of hourglass figure.

In order to get an hourglass figure, you must go through this piece of advice till the end.

This 10-Days Total Body Workout consist of fat burning, waist slimming and buttocks exercises to tone your muscles and get the beautiful curves.

Remember, consistent people are more prone to achieve great body shape.

Choice is Yours!

What Does an Hourglass Body Demand?

Many fitness experts believe that hourglass body depends on the genetically born structure.

Yes! It’s true.

For a perfect hourglass figure, you should have-

  • Perfect Height
  • Body type
  • And, Bone structure

But not 100%.

There are many cases, where a good workout and healthy diet plan wins over genetic body shape.

As per the height and body type, everyone’s hourglass size is different. So, perfectly, we can’t say, 36”-24”-36” figure, unless we have perfect height, bone structure, and type.

But one thing you should always remember that the ideal body ratio 3:2:3 inches on your average shape.

It’s awesome to be 36”-24”-36”, but if in case your body is not that ideal for an hourglass shape then you can work for 32”-22”-32”, or 32”-22”-34” too.

So, Rather focusing on every inch, you can try to get best possible shape. These 3 steps will help you beat genetics of hourglass figure.

3 Steps to Get an Hourglass Body Shape

Before workouts, you must go-through these basics steps of getting hourglass figure.

If you are born with great body type (longer height and wider bones), then it super easy for you to get an hourglass shape in shortest time possible. You just need to tone your muscles to reshape your figure.

Along with hourglass workouts, few lifestyle changes such as eating, sleeping, drinking, and others can help you to get effective results.

Step 1: Diet

“Great body is made in kitchen.”

Very True! The food you eat impact your body directly.

Initially, a diet change can be tough. But very necessary to follow. According to National Heart, Lung, and Blood Institute, a diet that contain 1200-1500 calories per day help most of the women to lose weight safely.

Just pay attention to what you eat and how much you eat.

  • Proteins: 65%

Get some low-fat dairy:

Consume high proteins Greek yogurt, low-fat cheese and skim milk to build up muscles that will sculpt to get a perfect hourglass shape.

Others high protein source:

In case, if you don’t like dairy products then you can also prefer lean meats, fish, tofu, salmon, beans, and lentils to fulfill the protein requirement of your body.

  • Healthy Fat: 25%

Prefer to eat low-fat cheese, avocados, nuts, eggs, seeds – chia, flax, hemp, and pumpkin, coconut oil, avocados oil, sesame seed oil, and extra virgin olive oil.

  • More Veggies and Fruits Fibers: 12%

Eating more fibrous food keep you fuller for longer time.

Prefer eating green leafy veggies, cucumber, carrots, Brussels sprouts, oatmeal, whole grains and in fruits, oranges, kiwi, carrots, and berries to regulate your digestive system properly.

For snacks time, prefer eating nuts, fruit salad, green juice, detox water, herbal tea or anything that is healthy and nutritious.

Note: Add your fiber slowly to your diet, as too much quickly fibers can cause stomach aches, diarrhea, and nausea.

  • Increase Your Water Intake

Develop habits of drinking enough water to flush out toxins from your body. It will keep you nourished and hydrated during workouts.

Prefer drinking 10-12 glass of water everyday. Make sure your body is enough hydrated before and after exercise.

  • Cut Your Alcohol, Sugar and Soda Drinks

Are you a party-lover? If yes, then be very conscious of what you eat and drink in the party.

Cut alcohol, sugar, processed food, and soda completely from your diet to avoid unwanted calories. Or you can replace them with some healthy non-soda drinks, such as, detox water, lemon water, green juices and smoothies

  • Go For Healthy Drinks

Healthy drinks aids your weight loss goals while boosting your metabolism.

Green tea and detox drinks are some of the healthiest drinks that most fitness experts recommend.

You can also replace your plain boring water with some of the delicious detox water to fulfill your water target.

These healthy and nutritious fruits infused water fills your body with healthy nutrients required for safe weight loss.

These smart food choices you can add to your daily life, even if you’re not on weight loss.

Step 2: Exercise and Workouts Plan for Hourglass Figure

A perfect workouts and healthy eating plan can beat anything. This plan includes some targeted exercise to sculpt your body for perfect hourglass shape.

This hourglass workout will be focused on–

  • Fat burning workout
  • Waist slimming workout
  • Butt workout
  • Abs and legs workout

10 Days Total Body Workouts to Get an Hourglass Shape

This hourglass workouts routine is designed to target major area of your body.

This is how your workout plan will go: 1st day will be a fat burning, 2nd day will be for slim waistline, 3rd day will be for toning abs, and 4th day will be for toning your buttocks.

Day 1: Fat Burning Workout

These exercises will stretch your body deeply and help to burn fat around belly and thighs.

  • 20 High knees
  • 5 Burpees
  • 20 Mountain Climbers
  • 5 Burpees
  • 20 Jumping Jacks
  • 5 Burpees

Rest: 2-5 minute after one cycle complete.

Number of Repeats: 3-times

Day 2: Slim Waist Workout

On 2nd day you will work on slim waist exercise to reduce your belly fat and love handles.

  • 20 Heel touchers
  • 20 Triangle crunch
  • 20 Starfish crunch
  • 20 Windshield wipers
  • 20 Bend and kick (each legs)
  • 20 sec. Forearm plank
  • 30 Standing cross-crunches

Rest: 2-5 minutes

Number of Repeats: 2-3 times

Day 3: Butt Exercise

On the 3rd day, target your lower body with these powerful glutenous muscles toning exercise.

  • 15 Squats
  • 20 Sidekicks (each legs)
  • 15 Lunges
  • 20 Glute Bridges

Rest: 5 minutes

Number of Repeats: 2-time

Day 4: Abs Workout

Your 4th day will be your “Abs-day.” These abdominal exercises will work on your abs muscles to reward you killer abs.

  • 30-second elbows plank
  • 30-second 1 leg elbows plank (each leg)
  • 30-second side plank (each side)
  • 30-second up and down plank

Rest: 2-5 minutes

Number of Repeats: Initially one, and then increase gradually.

Day 5: Fat Burning Workout

On the 5th day, again, we will work on the fat burning with different set of exercises.

  • 20 Jumping Jacks
  • 4 Twists
  • 20 Jumping Jacks
  • 4 Knee to Elbows
  • 20 Jumping Jacks
  • 4 Twists

Rest: 5 minutes

Number of Repeats: 3-times

Day 6: Warm-up or Stretching and Take Rest

Day 7: Warm-up or Stretching and Take Rest

Day 8: Small Waist Workout

After 2 days of rest, we will work on waistlines with different set of exercise.

  • 12 Triceps Dips
  • 40 Punches
  • 12 Elbow Strikes
  • 40 Back Fists

Rest: 5 minutes

Number of Repeats: 2-times

Day 9: Butt Workout

  • 20 Glutes Bridge
  • 10 Single Leg Bridge
  • 12 Squats
  • 20 Lunges

Rest: 5 minutes

Number of Repeats: 3 times

Day 10: Fat Burning Day

Again, your 10th day will be a fat burning day.

  • 30 High Knees
  • 3 Burpees with Jump
  • 30 High Knees
  • 3 Burpees with Jump
  • 30 High Knees
  • 3 Burpees with Jump

Rest: 5 minutes

Repeats: 3 times

Hourglass Figure Workout Plan at Home:

How to get an hourglass shape? 10 days workouts plan for an hourglass figures. Total body workouts for women.

Try to follow this workout plan for at least 30 days to see greater results.

This hourglass shape workout is the combination of all-powerful exercise. So, try to be continue until you see beautiful curves.

Note: Results may vary from person to person due to different body types.

Step 3: Sleeping

When we start new workout plan, our body go through constant changes.

For the first few days, you may feel tired and anxious, therefore, get a good night sleep of at least 7-8 hours to recover your body fast.

The combo. of enough sleep + healthy diet help your body to maximize the result. Try to be regular in your workouts to see desired results.

Results don’t come overnight. It require hard work and consistency.

6 thoughts on “10 Days Workout Plan to Get an Hourglass Shape: Total Body Workout”

  1. Hi times hood team how is the side kick exercise preformed and what is the difference in standing cross body crunch and knee to elbow?


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