If you naturally have an hourglass figure, you have a lot of great features but you might need some help in certain areas. Do you know how to target your workouts? Even if you exercise regularly, you can still struggle with the same stubborn problem areas.
Typical trouble zones for hourglass figures include:
- Thighs - Upper arms - Lower abdomen
Combine Targeted Resistance Training and Fat-Burning Cardio
If you want to transform your beach body, set aside two or three days a week to do the following exercises. Do the full set three times. Alternate this routine with two or three days a week of fat-blasting cardio for 30 to 60 minutes. You’ll be amazed at the results in only a few weeks!
For these exercises you’ll need a low bench or high step and a pair of light dumbbells (less than 5 pounds). And, as with any workout routine, it’s best to speak to a physician first to ensure your health and capabilities before getting started.
1. Lateral Step-Up Squat Press
Bend your arms and hold your weights at shoulder height with your palms facing forward. Standing to the right side of the step, place your right foot flat on the step and lower into a squat. Then extend your legs and bring your left foot next to your right on top of the step while pressing your arms straight up overhead. Return to the starting position and repeat ten times. Do the same exercise on your left side.
2. Rear Lunge Row Taps
Stand behind the step holding your weights. Place your right foot on the step while holding the weights down in front of your shoulders with your palms facing in. Lower your legs into a squat. Extend your legs and bring the left foot up on the step while pulling your arms as if you’re rowing a boat, squeezing your shoulder blades together. Return to the starting position and repeat ten times. Do the same exercise starting with your left foot.
3. Decline Pushups
Start in a plank position with your feet up on the step and your hands on the ground, slightly wider than your shoulders. Perform a pushup while holding your abs tightly. Do 15 in a row. If this is too difficult, use a lower level step or start with your hands on the step and your feet on the ground. Try to avoid sagging your hips or pushing your neck forward.
4. Alternating Skip-Ups
Stand behind the step with your arms down at your sides. Put your right foot on the step and jump straight up, using your arms and left knee to propel you. This should all be one motion. Land back on the step with your right foot and step back down to the floor. Repeat with your left foot, and complete 15 times on each leg.
5. Triceps Dip March
Sit on the very edge of the stand, using your hands to keep your balance just outside your hips. Your knees should be bent at 90 degrees and your feet should be flexed so that just the heels are touching the ground. Pull your hips off the end and use small steps to move your feet out slightly farther. The farther away your feet are, the harder the exercise. Do a dip by bending your elbows and lowering your hips, while keeping your knees bent and your back close to the step. Return to the starting position by extending your arms and one leg. Repeat, alternating legs so that it looks like a march. Do 15 times for each leg.
6. Single-Leg Bridge and Press
Lie on your back holding your weights with your arms open to the sides of your shoulders, elbows bent at 90 degrees and palms facing down your body. Bend your left knee and place your heel on the step while extending your right leg straight up. Press down with your left foot and lift your hips into a bridge, while extending your arms straight above the middle of your chest and rotating your palms to face your head. Return to the starting position with control. Repeat ten times on your left side and then do ten on your right.