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Hourglass Figure Workout In 30 Days Plan (Smaller Waist & Bigger Butt)

30 Day Hourglass Figure Workout

Last Updated on August 8, 2022 by Femniqe

This 30 day hourglass figure workout will be very different from any that you have done before.


It’s going to use something that everyone has in their home.

That my friend is a wall!

Somehow the walls in our homes haven’t been used to their full potential. 🙂 Now, if you want to get a sexy hourglass figure then you have to take a full body approach.

Instead of splitting up the exercises for specific parts of the body. This hourglass figure workout plan has 3 moves that will target every single area of your body.

The Hourglass Figure Workout Overview

Now for you to get the maximum fat burn and muscle building effect some form of weights will have to be included.

You will need a pair of dumbbells ranging from 10 to 15 pounds.

If you don’t have any dumbbells you can use two water bottles filled with water or any weighted object is suitable.

Let’s get into the three workouts that will help you achieve those sexy hourglass curves.

Here we go! 🏁

1. Wall Sit Shoulder Raise

This compound workout is extremely powerful.

Why is that?

Because you’re going to target every single muscle in your body simultaneously. From arms, shoulders, abs, obliques, thighs and those glutes.

This type of compound exercise(1) will save you a lot of time, instead of splitting up workouts for specific parts.

How to do it

  • Press your back against the wall while you’re knees are bent 90 degrees.
  • You should be holding both dumbbells in front of your​ pelvic area.
  • Now slowly lift both dumbbells above your head and pause for 1 second.
  • After the pause you’re going to slowly lower both dumbbells back to the starting position then repeat.

2. Wall Lean Side Crunch

For this move, it’s going to mainly target your obliques, upper body and thighs. Your glutes will also benefit from this compound movement

How to do it

  • Lean sideways to the wall with your left hand for support while your right hand is holding the dumbbell above your head.
  • Your right leg should be off the ground.
  • Pull up your right leg as if you want the knee to touch your right elbow.
  • Hold the position for one second and slowly return to starting position and repeat.

3. Wall Sit Twists

This exercise is going to have the same effect as the wall sit shoulder raise at #1.

IMPORTANT: When performing all of these exercises make sure that you contract your abs tight.

How to do it

  • Press your shoulder against the wall while your knees are slightly bent.
  • You should be holding a dumbbell with both hands ready to swing from side to side.
  • Start swinging from left to right and repeat.
  • When doing this move, don’t swing your whole upper body only your arms. Your core should be steady and tight.

Adding Cardio For Maximum Fat Burn

For your body to reveal your true curves you have to increase your calorie burn to melt off that excess body fat.

That’s why after you complete these 3 workouts you rest for about five minutes and then do an additional 10 minutes of cardio.

In this hourglass figure workout, you will be benefiting from both worlds of strength training and cardio.

Here’s a quick 10 minute cardio workout in the video below that you can do to maximize your calorie burn.


The 30 Day Hourglass Figure Workout Plan


The Hourglass Figure Diet

Of course, you know that for you to become successful at any of your Fitness goals diet is the major key🔑.

You can sweat all you want but if you eat Junk food all the time you can kiss your body goals good bye.

That might sound harsh but it’s the truth.

Yes, junk food is delicious but… it will only slow down your progress.

You won’t be completely giving up cheat meals, is just that you will have to cut them way down​.

Like eating it once in a while.

But if you want to get the fastest results possible then you have to minimize it completely.

Just to give you some ideas here are some examples of how you can approach your daily meals.


Let’s say for first meal, you can start with a protein shake blended with oats and even your favorite fruits.

If you don’t want to use cow’s milk you can use almond or cashew milk.

Whether you’re​ a vegan or not there’s a protein shake for you.


It’s best for you to avoid ready-made meals for lunch and instead make them from home.

So what you can do is make a whole wheat tuna sandwich topped with your favorite vegetables.

Don’t go overboard with the carbs as that will lead to more fat being stored all over your body.


Try to keep your dinner simple.

So you can either go for a grilled fish, steak or chicken and some steamed vegetables.

You can also add a cup of brown  rice for some additional fiber.

Foods To Avoid

For this 30 day hourglass figure challenge to actually work, you have to avoid some “progress killing” foods.

High sugar foods like refined grains, white bread, cookies or any packaged snacks.

Try to avoid them as much as possible.

Don’t forget to watch out for foods that are high in saturated fat.

Good example are processed meats from beacon and hot dogs. Creamy foods like ice cream, full fat cheese and sour cream.

Start The Hourglass Figure Workout Challenge

Whether you believe it our not, women around the globe are transforming their bodies and sculpting their dream curves.

You can also achieve it, if you put this plan into action.

So may sure to bookmark this page or pin it your personal board on Pinterest to access it.

Don’t wait, start today!

The earlier you start the sooner you will see results as the weeks progress.

Supercharge your booty gains right in the comfort of your home

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