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Health & Fitness

  • 2018 Hourglass Angel No Gym Workout Series: Part 5—Ab and HIIT Workout

    It’s 2018 and it is time to get fit!

    We'll say it again: you DO NOT need an expensive gym membership or complicated equipment to get fit. Anyone who wants to get in shape can grab a waist trainer and some dumbbells and get in quick, effective workouts.

    (In case you missed it, check out Parts 1–4: Beginner Bodyweight Workout, Brutal Fat-Burning HIIT Cardio, Total Body Strength Training, and Body Building + Booty Building.)

    In this last workout of the series, we’re going to get your heart pumping again so you can burn a lot of fat in a short amount of time.

    To get the most out of your HIIT workout, we highly recommend compression workout apparel. It starts with a waist trainer designed to help you sweat. For many people, a fitband is the perfect way to start with a waist training regimen. You can use one of many styles of latex waist trainers with hook-and-eye closures, or try a Velcro-closure reinforced with flexible steel boning for maximum compression. Just make sure that you are using a waist trainer designed for workouts, as they are sturdier than everyday waist trainers, which are designed more for wearing under professional or casual attire.

    You can complete your workout outfit with compression leggings, which will provide compression, style and comfort. Compression apparel helps keep your blood circulating and your skin perspiring for an effective workout, while also wicking away moisture so you’ll feel dry and comfortable. And with the right pair of shaping leggings, you will love the firm look of your thighs and butt. Take those progress selfies with confidence!

    And don’t forget, if you need help finding the perfect fitness apparel, our customer service team specializes in helping you find the right gear for your needs. Depending on your fitness goals, body type and style preferences, we can help you find your new favorite waist trainer, shaping leggings or compression shorts. Just ask!

    Ab and HIIT Workout Instructions

    HIIT workouts are effective because they get your heart pumping using a burst of high-intensity activity followed by a short rest period. With intervals you can push your body to the limit while also building your endurance. The more you do it, the faster you should be able to recover. At most, do a HIIT workout every other day, with strength training on alternate muscle groups or lighter cardio in between. Do at least 5 minutes of light warm-up exercises before jumping into this routine at full speed, and do a cool-down and stretch when you’re don.

    Do each exercise in this workout for 30 seconds. Be sure to include about 10–15 seconds of recovery time in between each exercise. Complete the circuit three or four times to complete a full workout, with a 1–2 minute break between each circuit. Recovery time can include light movement like jumping jacks or jogging in place to bring your heart rate down slowly.

    High Knees

    Jog in place, but with each step drive your knees upward in front of you to about hip level. You can either pump your arms to keep up your speed, or hold your hands at hip height in front of you so that your knees can slap against the palms of your hands.

     Up Down Plank

    Start in a high plank position, with your shoulders stacked above your wrists and your back and legs in a straight line all the way to your heels. Keep your back flat and your tummy and butt tucked in. Lower onto your elbows one arm at a time, keeping your core engaged and back flat. Keep a continuous movement as you rotate between a high plank and an elbow plank. Alternate which arm you start with at the beginning of each rotation.


    From a standing position, quickly lower your body into a crouch position and put your palms flat on the floor in front of you. Jump your feet backward into a plank position and then jump them back. Regain your balance on your feet and take your hands off the floor. In an explosive movement, jump straight up, extending your arms towards the ceiling. Repeat, keeping the movement fluid. If you need to lower the intensity, step back into and out of the plank one foot at a time instead of jumping.

    Bicycle Crunches

    Lie on your back with your knees bent gently and put your hands behind your head. Bring in one knee towards your chest and lift the opposite shoulder blade off the ground, reaching with your elbow towards the nee. Don’t pull on your neck. Make sure you’re engaging your core and not just moving your arms. Using fluid movement, return your shoulder to the ground and touch the alternate knee with the alternate elbow.

    Mountain Climbers

    Starting in a loose plank position with your palms flat on the floor, move one leg forward. The knee should be directly beneath your chest and support your weight on the ball of the foot. The other leg should stretch straight back. In a jumping movement, alternate which foot is bent beneath your body and which is stretched back.

    Leg Raises

    Lie flat on your back with hands facing palms down and supporting your hips. Keep your legs straight and feet touching. Keeping your feet together and knees straight, lift your feet until they are directly above your hips. Slowly lower them back to the floor and repeat. Keep your movements slow and deliberate. If your abs are burned out at any point, you can modify the movement by bending your knees.

    Lunge Jumps

    From a standing position, lower one leg into a backward lunge until the knee is at about 90 degrees. In an explosive movement, jump up high enough so that you can land with the opposite leg in back. Lower into a lunge with that leg and repeat. If you get tired, you can switch to a non-jumping lunge.

    With all the workouts in this series, you can absolutely get into great shape in 2018—without a gym. Let us know how it goes! #BeTheHourglass

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  • 2018 Hourglass Angel No Gym Workout Series: Part 4—Body Toning + Booty Building Training

    Are you enjoying our January No Gym Workout Series? In case you missed it, check out Parts 1–3: Beginner Bodyweight Workout, Brutal Fat-Burning HIIT Cardio and Total Body Strength Training

    Anyone who is serious about getting fit spends a lot of time focusing on their legs. And we’re not talking mindless repetitive movement on a treadmill; we’re talking power moves that burn calories, work up a sweat fast and make your butt round and firm.

    Your butt and legs consist of some of the biggest muscles in your body and they are involved in a lot of your functional movements. Working them hard is a central part of getting your whole body toned as well as getting a high-power workout in a short amount of time. And bonus: the leg moves we feature here also work your core at the same time.

    This workout is ideally done with a fitband waist trainer. Wearing one will help you to sweat even harder, amplifying the intensity and helping you get more “bang for your buck” during your exercise session. It will also remind you to keep good posture with a flat back and tummy tucked, which is essential in several of these moves.

    Repeat the following circuit three or four times to get a full workout in (you can take 1–2 minute breaks in between circuits). You can take 10–15 seconds of recovery time in between each move. Do a light jog in place to keep the blood flowing during your rests. Be sure to do about five minutes of warm-up before starting as well as a cool down and stretch when you’re done. This prevents injury and soreness, so don’t skip these parts!

    As will all workouts, you will get the best results if you’re giving your body adequate water and nutrition during its recovery time. Make sure that you’re getting enough protein to build your muscle tone—it should be 25–30% of your calorie intake (source). Also drink half an ounce to an ounce of water daily to ensure that you’re replacing the fluid you’ve lost during the workout, flushing out toxins and aiding in the muscle-building process.

    Body Toning + Booty Building Workout Instructions

    Single-Leg Glute Bridge

    Start lying on your back with your feet flat and knees bent. Raise one leg off the ground, extending your leg. Push your hips up using the opposite leg, driving through the heel. Extend as far as possible into a bridge and then return to the start position. Repeat 12-15 times on one side and then on the other to complete a set.

    Hydrants with Leg Extension

    Start on your hands and knees, with your knees directly beneath your hips and your hands under your shoulders. With your knee bent, lift one leg up and out to the side as high as possible (you’ll see why this is called a hydrant). Then extend the leg straight back so that it makes a straight line with your torso. Return to the starting position. Repeat 12-15 times on each side, either alternating or one complete set per side at a time.


    Starting from your hands and knees, straighten one leg and extend it out to the side as far as you can, pointing your toe. Lightly tap the ground and then extend your toe upward and back in an arc, until your toe taps the ground across the back side of your anchoring leg. Touch back and forth 12-15 times, and then repeat on the other side.

    Curtsy Lunges

    Standing with your feet shoulder-width apart, step into a backward lung, but cross your moving leg back behind the stabilizing one until you are in a “curtsy” position.  Lower as deeply as you can so that the stable leg is at about 90 degrees. Return to standing and then lunge on the opposite side to complete one rep. Repeat 10 times. To make this move even harder, carry a dumbbell in each hand as you lunge, either at your sides or by bending your elbows and resting at your shoulders.

    Heel-Lifted Sumo Squat

    Stand with your feet wider than your shoulders and your toes turned out. Lower your hips to the floor in a squat. Slowly lift your heels while in this position, and then lower them back to the ground. Return to standing position to complete the rep. Repeat 15-20 times. To intensify the move, hold dumbbells in each hand, either in front of you or at shoulder level.

    Bear Plank Leg Lifts

    Starting in a plank position, with shoulders directly above your wrists and your body in straight line from head to heels, lift one leg and bend your knee to a 90-degree angle. Keep your foot flexed. Next push your heel upward as high as you can. Return to a full plank position. Repeat 10-12 times on each side, either alternating or one complete set per side at a time.

    Single-Leg Deadlift

    Stand on one leg with your knee slightly bent. Bending at the hip, lower your torso forward while extending your free leg behind you to keep your balance. Keep your back straight and try to lower so far that it is parallel to the ground. Return to the upright position. Repeat 15-20 times on each side, either alternating or one complete set per side at a time. Hold a dumbbell in each hand or a kettlebell to increase the intensity.

    Sumo Squat to Calf Raise

    Starting with your feet wider than your shoulders and your toes turned out, lower into a sumo squat until your knees are at about 90 degrees. Return to standing and in a continuous motion, slowly lift your heels up and stand as high as you can on the balls of your feet. Return to standing to complete one rep. Repeat 15-20 times. To intensify the move, hold dumbbells in each hand, either in front of you or at shoulder level.

    Keep it up! We’ve got one more workout left in the series. Here’s to a fit and healthy 2018!

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  • 2018 Hourglass Angel No Gym Workout Series: Part 3—Total Body Strength Training

    We hope you’re enjoying and using our No Gym Workout Series, written with busy women in mind. In case you missed it, check out Parts 1 and 2: Beginner Bodyweight Workout and Brutal Fat-Burning HIIT Cardio

    While you can get great results and burn a lot of calories with bodyweight and cardio moves, strength training is another essential piece to meeting your fitness goals. The benefits of using weight resistance in your workouts are numerous, including not just burning fat, but also building strength and muscle tone, increasing bone density, reducing your risk of injury, improving your posture, and enhancing your mood (source).

    If you’re not using strength training as part of your workout routine, we highly recommend you start! Just cardio is not enough if you’re serious about transforming the way you look and feel.

    Strength training happens to work very well with waist training. Wearing a fitband will increase the thermal activity in your core, which in turn will cause you to sweat harder. This can be especially effective in making strength training workouts more intense, because otherwise they typically won’t get your heart rate up as much as cardio. Using a waist trainer is a way to get some of the benefits of cardio—breathing hard and sweating hard—without necessarily working any harder. What’s more, wearing a waist trainer will remind you to keep your back flat and your tummy tucked in, which is important for maintaining good and safe form in many types of strength training exercises.

    You will need some dumbbells in order to execute these exercises properly. Lift heavy enough that you feel fatigued after 10–12 reps, but not so heavy that your form suffers.

    Full Body Dumbbell Workout Instructions

    This workout is designed to work over your whole body and activates large muscle groups. Not only will this format burn more calories, but it will continue to burn them even as your body is recovering and building muscle mass in place of fat storage.

    You can do this workout once or twice a week. Do each exercise 12-15 times per set, and repeat the whole circuit 4-5 times. Your muscles should feel fatigued when you’re done. Be sure to do a light warm-up before you start to prevent injury (or even a longer period of light cardio), and cool down and stretch when you’re done to prevent soreness.

    Dumbbell clean

    Hold one dumbbell in each hand, standing with your feet hip-width apart. Lower into a full squat with your knees at 90 degrees, keeping your back flat and chest out. Your hands should face inward and be at ankle-level, without touching the ground. As you push back up to standing position, hoist the dumbbells up to shoulder level, using the momentum of your body to push them up. As the momentum of the weights starts to move downward once you are standing up, lower back down into a squat and push yourself up again to standing, so you essentially do two squats with each rep. Lower the dumbbells slowly to your sides to complete the rep and then repeat. The weights should be heavy enough that your muscles feel fatigued after 10 reps.


    Stand with your feet shoulder-width apart, holding a dumbbell in each hand at the front of your shoulders. Your elbows should be pointing forward. Lower into a shallow squat, keeping your back flat and your weight centered. Pressing up through your heels, drive the bar directly above your head until your arms are straight. Lower the weights down to your chest to complete a rep.

    Front squat

    Hold your dumbbells at shoulder level, resting them lightly on top of your shoulders with your palms facing up. Keeping your chest up and core tight, lower into a squat until your thighs are parallel to the ground. Straighten to drive back up to the starting position.

    Dumbbell crush press

    This move works well on an exercise bench if you have one, but if you don’t you can do it on the floor. Lying on your back, position the dumbbells to sides of your chest with arms bent under each dumbbell. Press the dumbbells up, keeping your elbows close to your sides until your arms are extended. Lower the weights back to the sides of your chest to complete a rep.

    Bent over row

    Standing with feet shoulder-width apart, bend your knees slightly so that your torso is bending slightly forward. Keep your back flat. Hold a dumbbell in each arm. (Alternatively, you can put one knee on an exercise bench if you want to do one arm at a time; just lift with the opposite arm and then repeat on the other side once all of your reps are complete.)

    To complete a rep, pull the dumbbells up your sides until about rib level. Return until arm is extended and shoulder is stretched downward. Do this move slowly and deliberately.

    Split stance hammer curl

    Hold dumbbells at your sides, your palms facing each other and standing with your feet shoulder-width apart. Step one foot forward and lower into a lunge until your front knee is bent to 90 degrees and your back knee is just above the floor. Using your biceps, curl the dumbbells toward your shoulders and then lift them directly overhead. Slowly return to the starting position to complete one rep.

    Split shoulder press

    Holding a dumbbell in each hand, stand with one leg forward and one leg back. Lower into a lunge until the back knee is just above the floor and position the dumbbells at your shoulders. Your palms should be facing forward and your elbows should be under your wrists. Push to standing, pressing the dumbbells up until fully extended to complete a rep.

    Squat curl to press

    With your feet shoulder width apart hold a dumbbell in each hand. Lower into a squat. As your press back up, curl the dumbbells to your shoulders. Continue to push the weights up over your head, with palms facing forward. Complete the rep by lowering the weights back to your waist. Remember to keep your back flat and chest up for the whole move.

    Here’s to a healthier, fitter 2018! Be sure to check out our next video in the series for moves on building your butt!

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  • 2018 Hourglass Angel No Gym Workout Series: Part 2—Brutal Fat-Burning HIIT Cardio

    If you’re ready to get serious about your 2018 weight-loss goals, you don’t want to miss this series of the most effective workout moves you need to be incorporating into your routine. And the best part is, no expensive gym membership or fancy equipment is necessary!

    • In case you missed it, check out Part 1 of out No Gym Workout Series: Beginner Bodyweight Workout.

    Now it’s time to step up the cardio in this next part of the series.

    Forget about mindless hours on a treadmill; these moves are way more effective at burning calories and increasing your strength and endurance. The key is HIIT—high intensity interval training. Just fifteen minutes of HIIT can burn more calories than an hour of jogging! What’s more, you’ll be burning calories even after your workout ends, as your body works to recover.

    It goes without saying that we hope you’re incorporating a fitband waist trainer into your workouts. The reason waist trainers are a must-have for HIIT cardio is because they take an already intense workout and make it that much harder, without requiring more time or effort on your part. The maximum compression in a quality workout band will amp up your perspiration, which means that your body is working harder to do the same amount of work.

    In fact, if you’re new to waist training, using a fitband several days a week during your workouts is a great place to start. Check out how to get sculpted with our most effective fitbands.

    HIIT Cardio Workout Instructions

    The defining structure of a HIIT workout is a burst of high-intensity movement, followed by a short period of rest. By doing this in intervals, you push your body to the limits while training yourself how to recover quickly.

    Because this style of workout can put strain on your body, you certainly don’t need to do it every day—and definitely don’t do it two days in a row. Your body needs time to recover and build muscle strength (which is why adequate nutrition and hydration is essential!). At most, do a HIIT workout every other day, with strength training on alternate muscle groups or lighter cardio in between.

    Before you start this workout, be sure to get in at least five minutes of a gentle warm-up to avoid injury when you push yourself harder.

    This HIIT cardio workout is done in circuits. Repeat the following set three or four times to get a full workout in (you can take 1–2 minute breaks in between sets).

    Don’t forget you need about 10–15 seconds of recovery time in between each move. But don’t stop completely; do a light jog in place or slow jumping jacks to bring your heart rate down slightly before you amp up again. Use a timer to keep track of the timing of each move and rest period.

    Ready? Here we go:

    1. Sprint 30 seconds

    Go all out! Make sure you have adequate space to be able to run your hardest for a full 30 seconds. It’s best to do a full sprint on a flat surface to avoid injury. A running track should suffice, or you can use a neighborhood street, as long as traffic won’t cause you to slow down. If you don’t have access to a good area or the weather is bad, it is possible to do a sprint on a treadmill.

    1. Jumping squats 30 seconds

    You’ll probably still be breathing hard after that sprint, even after a brief rest, so whether you’re able to keep pace with jumping squats largely depends on your fitness level. Standing with feet hip-width apart, lower into a squat with your knees at 90 degrees, press down into your heels and then release upward in an explosive jump. Do as many in a row as you can, but do regular squats if the intensity is too high. For variation you can switch between “ski squats” and “sumo squats,” with alternating narrow and wide stances. Be sure to keep your back flat and your head up no matter what style of squat you do.

    1. Sprint 30 seconds

    Your legs will be burning by now! But don’t let up. Push yourself for the full period.

    1. Jumping lunges 30 seconds

    Work different parts of those muscles now with alternating jumping lunges. Lower into a lunge until both knees are at about 90 degrees. Push upward and switch legs so that you land in a lunge on the opposite side. If you need to modify this move you can do a couple of pulses in between jumps, or switch to regular alternating lunges or lunge kick-ups once you’re burnt out or need a less intense move in between jumps.

    1. Sprint 30 seconds

    At this point you’ll probably feel winded sooner, but keep pushing as hard as you can!

    1. Curtsy lunges 30 seconds

    For these reverse lunges, start with your feet about hip-width apart and then step back at an angle with one leg, lowering yourself into a “curtsy” position. Switch sides. For variation, try kicking up your knee after you lift out of the lunge, with or without a hop.

    1. Sprint 30 seconds

    Just remember that this is the last one for this set!

    1. Side to side single leg squats 30 seconds

    Starting with your feet together, step out to one side and then bend the knee of the leg you just stepped with into a squat position, keeping the other leg at an angle with foot still planted on the ground. You weight should be centered on your bent leg; keep your hips back, your back straight and head up for proper form. Return to the center and then step out and squat on the other leg. Repeat until time is up.

    Remember you can take a 1–2 minute break in between each set before hopping back in. By the end of the series you should be breathing and sweating hard. Be sure to drink lots of water and do a cool down and stretch afterwards.

    Here’s to a healthier, fitter 2018! Be sure to check out our next video in the series.

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  • 2018 Hourglass Angel No Gym Workout Series: Part 1—Beginner Bodyweight Workout

    Are you ready to crush your 2018 fitness goals? Here at Hourglass Angel, we believe that anyone can learn how to work out consistently and effectively, no matter what your experience, current fitness level, or access to equipment.

    In fact, you can work out effectively without any equipment at all! You can sweat hard, boost your metabolism and work towards your weight loss goals with a small workout area and a screen with internet access. We created this workout video with busy women in mind. No fancy gym or equipment necessary! (And if you love it, we’ve got more no gym workouts coming soon.)

    This workout consists of high-intensity interval training, otherwise known as HIIT. This style of workout is one of the most effective because it gets your heart rate up quickly and keeps your whole body engaged, while working large sets of muscle groups. Just 20 minutes of a focused HIIT workout can be much more effective at burning calories and building your strength than doing repetitive movements on an exercise machine for twice as long.

    Perform each move for 45 seconds with 15 seconds of rest between moves. Try this workout three days a week and watch as your strength and endurance improve:

    HIIT Workout Instructions

    Jumping jacks: increase the intensity as the workout progresses. Make sure you’re moving your arms and legs with precision and purpose in full extension, rather than flopping them around lazily. Move faster to sweat harder and burn more calories. Don’t let up!

    Pulsing squats: Feel the burn throughout your lower body. Sink low to about a 90 degree angle and then pulse up and down. Make sure that your back is straight and that your eyes are facing straight ahead.

    • Tip: Need to increase the difficulty? Hold dumbbells in each hand.

    Squat jumps: If your butt and thighs aren’t burning yet, they will be! Lower into a squat, and press down into your heels and then release upward in an explosive jump. This move can tire you out quickly, so if you need to lower the intensity, do a regular squat in between jumps.

    Around the world lunges: Standing with your feet about shoulder-width apart, lower one leg into a forward lunge until both knees are at a 90-degree angle. Be sure to keep your back straight and tall during the whole exercise. Return to the starting position and then lower into a side lunge with the same leg that stepped forward. Return to the starting position and then lower into a reverse lunge with the same leg to complete a rotation on one side. Repeat on the other side.

    Pulsing lunges: Lower into a lunge position and then pulse for a few seconds. Repeat on the other leg.

    Lunge jumps: Lower into a reverse lunge, but instead of stepping up, jump and switch feet so that the opposite leg is in the reverse lunge position. Repeat as many times as possible until the time is up or you hit fatigue. Throw in a couple regular lunges in between jumps if you need to lower the intensity.

    Plank hold: Hold a plank position using straight arms, or on your elbows if you prefer. Whichever position you use, make sure your back is flat and that your hips don’t droop. If you need a short break you can drop to your knees, but try to return to your feet for as long as you can.

    • Tip: Increase the difficulty by holding the plank for even longer.

    Couch pushups: If full pushups are too hard, try pushups with your hands against an incline like a couch. Keep your back flat and lower yourself as far as possible before straightening your arms. If you need more of a challenge, do regular pushups from a plank position on the floor; if you really want to feel the burn, put your feet up on the couch and your hands on the floor.

    How to Get the Most Out of a Bodyweight HIIT Workout

    One of the reasons HIIT is so effective using just bodyweight is because it gets your heart rate up quickly and makes you sweat. So in order to make the most of it, you’ll definitely want to use attire that amplifies that effort through compression while keeping you dry. Also, make everyday choices that support your weight loss and fitness goals.

    A fit band waist trainer is ideal for this style of workout because it will help you sweat even harder and increase the intensity, even over a short period. And because it helps you maintain a straight posture while you’re wearing it, you’ll be reminded during those squats, pushups and planks to keep your back straight and your tummy tucked in.

    Compression activewear can also add to your workouts. Compression material in butt-lifting leggings will help you work up a sweat with all of the legwork, while at the same time wicking the moisture away from your skin to keep you dry and cool so that you can continue to push your limits comfortably.

    Healthy lifestyle choices are another no-brainer when it comes to getting an effective workout. No amount of exercise or waist training is going to make up for poor choices in diet, dehydration, inadequate sleep, too much stress or substance abuse.  You only get one body; treat it well!

    We’ve got more posts coming up this month about great workouts that will help you burn fat, lose weight and feel great! You can also check out our archives for workout plans for all fitness levels that are ideal to use with fitbands. Check it out:

    Here’s to a fitter and healthier New Year!

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  • Simple, Quick and Effective Fat-Torching Cardio Workouts

    Simple Quick and Effective Workouts

    If you’re serious about getting fit and losing weight, not to mention living an active and healthy lifestyle, then you know that cardio is a super important to being successful.

    Cardio strengthens your cardiovascular system, boosts your endurance and helps you burn off the fat, so that you can show off your lean muscle underneath.

    While you need to be doing strength training as well in order to see the best results, the type of cardio you do and the intensity you do it at is going to make a big difference when it comes to reaching your goals. While going long as slow might boost your endurance, you’re going to see better results in muscle tone and fat loss with higher intensity routines.

    First Things First: Get Your Gear in Gear

    Of course, before you get started with any workout routine, you want to make sure you have the attire and gear that are going to maximize your workouts and keep you motivated! Feeling great about the way you look in your activewear can inspire you to wear it and show it off, which means you’ll be more likely to actually use it!

    Compression activewear is a must no matter what you’re doing for your workouts. It stimulates perspiration so that you’ll experience a higher intensity workout and get the burn that you need. A workout waist trainer is also a must for amping up the intensity and targeting thermal activity in your core. And a supportive, breathable sports bra ensures that you get the support you need while staying dry and comfortable.

    So, what you need is compression leggings + waist trainer + breathable, supportive sports bra and you’re almost good to go! The last piece is a pair of cross training shoes, which are going to be the most versatile and give you the best support and flexibility you need for varying cardio moves. Otherwise, if you go on long runs, switch to high quality running shoes.

    HIIT Intervals

    High-intensity interval training (HIIT) will give you the most bang for your buck when it comes to effective cardio workouts. Even if you do just twenty minutes of varying moves, you will sweat hard, breathe hard and burn a lot of calories.

    It’s important to follow intervals that keep you moving and work all of your muscle groups quickly. Generally it’s helpful to join a class or follow a scripted circuit for timed intervals. Check out this 20-minute HIIT Circuit that pairs perfectly with a waist training routine.

    Elliptical Training

    An elliptical machine can be a great choice if you’re looking for a low-impact cardio alternative to running or stair climber routine. Just be sure that you’re getting the most out of your workout. You could zone out on a low speed for an hour and see minimal results.

    To boost the intensity, vary the speed, incline and resistance on the elliptical so that it is making your muscles burn and your heart to beat fast. You can use a programmed routine or adjust to your own ability level. A high incline will work your glutes harder, while a lower incline will work your quads. Try to hit all of your muscle groups.

    Remember, quality over quantity is what works when it comes to burning fat! Choose a 20-minute routine of challenging intervals rather than a longer, less challenging routine.

    Stair Climber

    Climbing stairs requires more muscles than walking, but be sure to vary your speed to get the best results. Overall this is a great way to strengthen your legs in a functional way. Do be cautious, however, if you have bad knees, as a stair climber can be hard on your joints.

    As a way to mix it up, try climbing stairs for just a short portion of your cardio routine along with some other strength training or cardio exercises. The variety will more effectively work your muscles and keep you sweating.


    As with any other cardio exercise, the effectiveness of running all depends on the way you approach it. If you regularly run for an hour at a slow speed and little to no incline, you’re going to be building a distance runner’s body, which is lean but might not have a lot of muscle tone or shape. Even if you are training for a longer run like a half or full marathon, it’s still advisable to vary your routine so that you’re building strength and burning fat in addition to increasing your endurance.

    You can actually get a very effective running workout in a short period of time by adding variations like hills or intervals of varying speeds. You can do this on a treadmill, or you can plan your running routes accordingly. If you’re going out on your own, you should be running hard and breathing hard enough that you’re unable to carry on a conversation without gasping for air between words. Save the small talk for your warm-up and cool-down, and get down to business during your workout. You can effectively burn a lot of calories this way in just 20 minutes.


    There’s a reason student athletes call sprinting intervals “suicides” and coaches use them for punishment. They’re hard, and they work! While it can be hard on your body to do a whole lot of sprinting, adding some of it into any workout routine will be highly effective. If you’re on a track, try sprinting for a lap and then jogging for a lap to recover. Running around town, sprint for a block and then jog for a block. On the treadmill, sprint for 20 seconds and then jog for a minute. Do this for about 20 minutes and you’ve finished a very effective workout!


    This is a unique and effective approach to cardio because it requires your whole body to do it and can get your heart pumping quickly. As will all exercises, you’ll get the best results if you vary your speed and do short “sprints” in between longer periods at a moderate pace. To work all of your muscle groups, make sure you’re keeping your chest up and consciously rowing with your whole body.

    Try this quick, effective rowing workout: set a clock for 20 minutes. Row about 800 feet as fast as you can, go at a recovery pace for one minute, and repeat until the clock is up.


    To get the most out of a cycling workout you have to be willing to sustain a pretty grueling pace with decent recent and not succumb to getting too caught up in distractions like a smartphone or a TV. This is why at the gym it’s probably most effective to join a class with an instructor who will help you vary your speed and keep up an intensity that will challenge you. If you really focus on sweating hard, you can get a good cycling workout in 30 minutes or less.

    And it’s challenging to keep up a good speed and resistance going if you cycle outside, it’s still worth the effort if you can bike when you can, especially if it replaces the time you would have spent sitting in a car.

    Strength Training Circuits

    While lifting weights isn’t exactly, you can easily integrate some fat-torching cardio in a strength training circuit if you’re smart about it. By lifting heavy and focusing on alternating muscle groups so that you don’t take long groups, you’ll be sweating pretty hard by the time you’re done. In general, since leg exercise require a lot of exertion, they will get your heart pumping effectively. Try this circuit of simple booty-building exercises as well as this 30-day Booty-Building Challenge. Any routine that swings kettlebells will also strengthen your muscles while kicking up your heart rate.

    Jumping Rope

    When you’re short on time and equipment, a simple jump rope is all you need to get sweating hard and fast. You can do a quick stand-alone workout, or do some jumping at the end of a lifting routine.

    To wear yourself out, just see how long you can go! If you can keep it up for 30 minutes, you’ll burn a ton of calories. You can also try jumping as fast as you can for a minute, recovering for about 30 seconds and then repeating until you’re exhausted.

    Bodyweight Only Moves

    There are a lot of ways you can get a quick workout in when you’re in a time crunch. You can “take ten” with your waist trainer and a yoga mat with these moves, or try these sculpting exercises that are especially effective at firming up your midsection when used with a waist trainer.

    The options are limitless when it comes to fun, quick and effective ways to get in the cardio you need to build your endurance and burn away the fat. Do some of these routines either in between your strength training workouts or even woven into them, like in between sets or after you’re done lifting.

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  • How to Get the Sculpted Look with Our Most Effective Fitbands

    Sculpted Look with Fitbands

    Want a thin, sculpted waistline? A fitband is definitely the way to go.

    Since there are so many options, we thought it would be helpful to highlight some of the most effective workout bands we offer, as well as tips for achieving optimal waist training results.

    You can pick the ideal fitband based on your body type, goals and style preferences. Here are our top six, so you’ll be certain to find at least one that is a great fit for you.

    (Be sure to also follow our recommended lifestyle tips below!)

    Latex Workout Band by Hourglass Angel

    Latex Workout Band Curve Creator By Hourglass Angel HA101

    We designed this fitness band in response to our customer’s needs. It has several unique features that set it apart from other waist trainers for creating a killer workout.

    First, it's designed with a Velcro front closure rather than hook and eye fasteners, for a precision fit each and every time you put it on. In addition to high-power latex, this workout band also utilizes flexible steel boning for additional compression and support through the core—providing a maximum slimming effect and boosting the intensity of your workout by stimulating perspiration. You can use it for many types of physical activity, from walking and biking to strength training and more.

    Animal Instincts by Ann Chery

    Animal Instincts Latex Waist Cincher By Ann Chery 2024

    Flirty, fun and effective: that about sums ups this fitband from one of our most popular brands, Ann Chery. This waist trainer, which comes in pink or yellow animal print, was obviously made to be shown off. It’s a selfie-favorite style on social media, so if you’re wanting to share your results, be sure to have this piece on rotation in your workout wardrobe.

    True to the quality of the Ann Chery brand, this workout band is powerful. It uses a latex core and flexible boing to provide maximum compression, which not only makes your workouts more effective by stimulating more sweat, but helps you stay motivated to achieve your long-term waist training goals. This garment features two rows of hook-and-eye closures and will size down with you when the inches comes off.

    Active Band by Amia

    Waist Trainer Active Band By Amia

    This simple but powerful waist trainer is a classic favorite among waist training enthusiasts. It sculpts 1–3 inches from your waistline instantly so you’ll immediately see a slimmer figure. Like all good fitbands, it is designed to help you sweat harder and intensify your workouts.

    The Amia brand is known for quality, effectiveness and simplicity. Constructed with two rows of fastening hooks at the front of the garment, this Amia waist trainer is designed to size down with you during your waist-slimming journey. It’s highly recommended for anyone wanting to try waist training out for the first time and comes in three classic colors: blue, pink and black.

    Highest Compression Waist Trainer by Trueshapers

    Highest Compression Workout Waist Trainer By TrueShapers 1063

    If you’re looking for a latex-free waist training option, we highly recommend this fitband from TrueShapers. This brand uses a unique fabric blend to create firm compression in the core, and this garment uses the additional strength from flexible steel boning for a maximum slimming effect. Thermaboost technology increases perspiration for increased intensity during your workouts. You’ll look up to two sizes smaller just putting it on.

    If you have sensitivity to latex, this waist trainer is a must-have! It is just as effective as a latex waist trainer, which is great news for anyone who has avoided waist training due to this concern. We recommend rotating it through your wardrobe with another TrueShapers waist trainer if you want to follow a daily waist training regimen.

    Petite Latex Waist Trainer by Hourglass Angel

    Petite Latex Waist Trainer By Hourglass Angel HA100

    You can get the dramatic curves you want from this waist trainer, which was specially developed for petite figures. Designed by our experts right here at Hourglass Angel, it is cut shorter than the average waist training garment, which can be too long on a shorter torso. The shorter cut ensures a comfortable fit as well as better slimming results if you’re under 5’2” or have a short torso.

    This piece contains flexible steel boning for optimal immediate shaping power that also boosts heat in the core for maximum slimming power. It’s the perfect foundation for your workout wardrobe, for instant slimming as well as an essential piece of your long-term slimming journey.

    Workout Waist Trainer by Ann Chery

    Workout Waist Trainer By Ann Chery

    This classic waist trainer is one of our customer favorites and rates among the highest with reviews. It provides instant slimming through firm compression and will decrease your waist size by 1–3 inches.

    Ann Chery’s workout band is ideal for the gym but also can be worn under everyday clothes. The band is constructed from a latex core with a soft cotton exterior and interior lining, for maximum compression. By stimulating thermal activity in your core and boosting perspiration, it will give you the waist-slimming results you desire in the short and long-term.

    How To Get the Most Out of Your Workout Band

    Once you find the ideal waist trainer for your body type and goals, you’ll want to be sure you’re getting the best results by following these tips, including lifestyle choices as well as optimal ways to wear it.

    Healthy Lifestyle

    Like any health and fitness strategy, waist training isn’t a magic bullet; it works best as part of an overall healthy lifestyle. Here are some best practices that will ensure that you’re getting the most bang for your buck.

    • Hydration: when you’re wearing a waist trainer on a daily basis, you will be sweating a lot more around your core. So not only should you get the bare minimum of about eight glasses of water a day, but you should actually aim for more to make up for the loss of water. The benefits to staying hydrated are numerous, from boosting your energy to controlling your appetite. Don’t let your hard work and dedication to waist training go to waste by getting dehydrated!
    • Nutrition: there’s a ton of advice out there about which foods to eat and when, but when it comes to your health there are just a few factors that matter most when it comes to maintaining a healthy weight: eating “whole” foods and limiting processed ones, and monitoring your calorie intake and activity level. We highly recommend getting help from a nutritionist if you’re not sure where to start with this.
    • Physical Activity: This is obviously hugely important if you want to get the most out of your fitness band! For the best results, do a combination of strength training exercises as well as cardio of varied intensity four to five times a week; this will burn a lot of calories and increase muscle mass, which is what ultimately leads to weight loss. Your fitness band will help you intensify your workouts and keep you motivated! See more in this article: Waist Training While Exercising: The Secret To Maximizing Your Workouts

    Waist Training Best Practices

    In addition to wearing your fitband during workouts, we highly recommend an ongoing waist training regimen to amplify your waist slimming results. Here are some best practices for anyone serious about waist training:

    • Use at least one everyday waist trainer or corset in addition to your workout band. While you can wear some fitbands under your casual or business attire, we don’t recommend it for long hours, as workout bands are constructed to be worn no more than a few hours at a time.
    • For the best results, wear a waist trainer for at least eight hours a day every day. You can combine the use of your fitness band and everyday trainer.
    • But don’t jump in too quick! If you’re new to waist training, you need to ease your way into a regimen. Start out with just and hour or two a day with a waist trainer and gradually increase the amount of wear each day. The fitness band is a great place to start with that. After three to four weeks you should feel comfortable wearing a waist trainer all day.
    • Prepare to size down your waist trainer after a couple of months! If you are dedicated to the practice and the healthy lifestyle suggestions we made above, you should notice that you’re able to tighten the waist trainer after a couple of months or even switch to a smaller size if it’s already fastened as tight as it will go. But remember, results vary from person to person, so don’t be too stuck on a calendar goal. Just stick with it and you’ll see results.

    We hope this article answers your questions about waist training with a fitband and that you’re inspired to try waist training (or even step it up to the next level if you’re already doing it)!

    Want more tips and advice? Be sure to check the other articles on our blog or contact our expert waist training stylists on our customer service team for advice.

    Styles for the waist training mom

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  • Best Booty-Building Results: Try These Simple Exercises

    There are a few secrets to having a toned, firm butt.

    Some of us are naturally endowed with, well, a curvier backside. But even if you are a natural hourglass or curvy-on-the-bottom body shape, you still might have to do some work to perfect your look by making your butt look smoother and firmer.

    Butt-enhancing shapewear will give you immediate, effortless results that can help you feel confident and sexy whether you’re working out, hanging out in casual wear or dressing up for a formal event or work.

    But when you’re on the beach or otherwise a little more exposed, you want those curves to hold up.

    What will really produce results is an exercise program that focuses on strengthening your glutes, quads and hamstrings (as well as your core, and really all over). Cardio alone will not get it done! You need strength training to effectively reshape your figure, as it will help you burn fat and build muscle mass.

    Reshape Your Butt in 30 Days

    We put together this booty-building routine as a simple way to focus on your lower body and to create a rounder, firmer butt. Exercises that produce the best results focus on movements that require support from multiple muscle groups. This will also result in more caloric burn and sweat—making it effectively some pretty decent cardio!

    You will need a set of dumbbells, a Swiss ball, a resistance band, a step and as a kettlebell if you have one (otherwise substitute with a dumbbell). The weights and resistance should be strong enough that your muscles feel very fatigued after 10 reps. Start out light if you’re not sure, but increase the weight if you’re not feeling tired after your workout (being sore the next day is a good sign!).

    To do this routine, complete a circuit that includes 10-15 reps of each of these strengthening exercises. Then complete the whole circuit three times, resting for a minute or two between each round. You should be able to do the whole routine in 30 minutes or less.

    6 Booty-Building Exercises

    1. Deadlifts
    • Hold a pair of dumbbells with an overhand grip in front of your thighs, keeping your arms straight and elbows loose. Stand with your feet hip-width apart, with your knees slightly bent.
    • Slowly bend at the hips, keeping your back straight, your chest and shoulders up and butt out. It can be helpful to look at a mirror to make sure you’re not bending forward at the back. Lower the weights, without changing the bend in your knees and continuing to keep your torso straight.
    • How low you can bend depends on your flexibility, but stop when you can no longer lower the weights, keeping them close to your body, without bending your back (typically when your torso is about parallel with the floor).
    • Squeezing your glutes, lift the weights back up until you’re in the starting position. Do 10 reps to complete the set. Since this movement uses multiple muscle groups in your legs and core, you should try to lift quite heavy.
    1. Step-Ups
    • Holding a dumbbell in each hand at your sides, place one foot on the top of a step directly in front of you (the higher the better).
    • With that foot, push your body upwards until the leg is straight; you’ll be holding all of your weight on the one foot that is on top of the step.
    • Slowly lower your back leg to the ground. Without taking your foot off of the step, do 10 reps of the step-up.
    • Switch to the other leg and do 10 reps again to complete one set before moving on to the next exercise.
    1. Single-Leg Jumps
    • Balance on one foot. Bend your knee and jump as high as you can off the ground or a step.
    • Land softly on the same foot, bending your knee. Keep your hips squarely behind you and try not to lean too far forward onto your toes.
    • Do 10 jumps on one leg and then repeat on the other to complete one set.
    1. Single-Leg Hamstring Curl
    • Lying flat on your back, elevate your feet by placing your heels on the middle of the Swiss ball. Press your hips up so that you are in a bridge position, with your weight on your shoulders and your hands planted firmly on the mat to help you keep balance.
    • With one foot firmly planted on the ball, bend the other knee into your chest.
    • Using the foot on the ball, roll the whole ball in towards your body. Extend your leg to return the ball back to starting position.
    • Do 10 reps on one leg and then repeat with the other leg to complete one set.
    1. Kettlebell swing
    • Stand with your feet hip-width apart and knees slightly bent, holding a kettlebell or heavy dumbbell in front of you with both hands.
    • Bending your hips, but keeping your knees steady, lower your torso so that the kettlebell swing down between your legs. Your torso should make about a 45-degree angle with the floor.
    • With your arms straight and using your glutes for power, thrust your hips upward and straighten your knees so that the momentum swings the kettlebell up until your arms are about at a 90-degree angle with the floor.
    • Do 15 reps to complete a set.
    1. Lateral band steps
    • Wrap a resistance band around your legs just above the knees. With your feet hip-width apart, lower into a squat position as if in an imaginary char. Keep your back straight and your shoulders and chest up.
    • Step one foot out wide to the side and then step your other foot halfway in. Then step this same foot back out wide and the other foot halfway in to complete a rep.
    • Do this 10 times to repeat a step.

    Are you up for doing this booty-building challenge for 30 days? We’d love to see your results! Tag us @hourglassangel on Twitter or Instagram and use #BeTheHourglass.

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  • Top Exercises that Sculpt an Hourglass Shape—How To Optimize Your Waist Training Results

    Waist training is a highly effective way to slim your waist and create an hourglass shape instantly, but you can maximize your results by adding some curve-creating workouts. These are ideal for women who are serious about sculpting their shape by building up the right muscle groups throughout the body. Combine this plan with a smart diet and you’ll be amazed at the results.

    With moves that provide all-over toning and strengthening, aim for 3 sets of 10–12 reps each, and repeat the entire routine 2–3 times per week. Be sure to warm up before and cool down after each workout. You can supplement your workouts with cardio and stretching on the off-days, but don’t do any additional strength training; otherwise you may risk overtraining or injury.

    In order to complete this workout you’ll need two dumbbells at least 8 pounds each, and a Swiss ball. You can easily complete the series at home. Start out with light weights or no weight until you’ve mastered good form. For maximum effectiveness and faster results, you’ll eventually want to work your way up to 10- to 20-pound dumbbells. By the end of each set your muscles should feel fatigued and pushed to their limit.

    As an added bonus, we’re recommending the shapewear that you can wear in the meantime to enhance your hourglass figure while you’re working on creating it. Looking great whether you’re at the gym, in casualwear, at the office or out for the evening can help you stay motivated on your waist-slimming, hourglass curve-creating journey.

    Stability Ball Shoulder Bridge: strengthen abs, obliques, chest and shoulders

    Lie flat on your back and place your feet on top of the Swiss ball. Your arms should be stretched out on the floor next to your sides, palms facing down. Pressing your hands into the floor, press your hips up into a bridge, making sure to engage your core and keeping your back flat and butt engaged. Use your hamstrings and quads to roll the ball slowly towards you until the soles of your feet are on top of the ball. Extend your legs and push the ball back to the starting position to complete one rep. Without dropping your hips, repeat the rolling 10–12 times to complete the set.

    Recommended shapewear to enhance this target area: workout waist trainer (use it during this whole series for accelerated results)!

    Stability Ball Plank Tap-Downs: strengthen abs, obliques, chest and shoulders

    Start in a tall plank position, keeping your shoulders stacked above your hands with your feet on top of the Swiss ball. Keep your core tight while lifting up one leg and slowly touching the toes on that foot on the floor next to the ball. Put your foot back on the ball and do the same thing with the other leg to complete a rep. Without lowering your body, complete 10–12 reps for one set.

    Recommended shapewear to enhance this target area: everyday waist trainer or steel-boned corset for the rest of the day. Try a regimen of 8+ hours a day for the best results.

    Back Leg Elevated Deadlift: strengthen hamstrings, butt and lower back.

    Stand while holding a dumbbell in each hand, a few feet in front of a chair with your back facing it. Reach one foot behind you and rest your toes on the seat of the chair. Next, bend at your waist while lowering the weights down to about your shins. Be sure to keep your back straight. Using your butt and your hamstrings, pull yourself back up straight, but keep your foot on the chair. Repeat 10–12 times on one side and then switch.

    Recommended shapewear to enhance this target area: butt-enhancing panties that create a natural lift in your rear and slim your waist.

    Alternating Curtsy Lunge with Bicep Curls: strengthen hamstrings quads, shoulders and biceps

    Hold your dumbbells at your sides with your palms facing in. Stand with your feet together, toes facing forward. Step back diagonally with one leg into “curtsy” lunge by crossing it behind your standing leg. Keep your shoulders standing tall above your hips. During the lunge, curl your arms up with the weights towards your shoulders. Be sure to keep the tops of your arms and your torso straight (don’t lean or pull your arms forward during the curl). Stand back up by pressing up with your front heel and put your feet back together in the starting position. Repeat the curtsy lunge on the other side while curling your biceps again to complete one rep, and then complete 10–12 reps for a set.

    Recommended shapewear to enhance this target area: an all-over bodysuit that enhances the rear and slims the midsection.

    Back Leg Elevated Lunge: strengthen butt, hamstrings and quads

    Standing a few feet in front of a chair with your back facing it, hold dumbbells in each hand. Reach back with on foot and place it on the seat of the chair. With your shoulders straight over your hips, bend your front knee and lower your body down until your thigh is parallel with the ground. Push back up with your heel to a standing position, while keeping your other leg on the chair. Keep the weights at your side during this time. Repeat this motion 10–12 times and the switch legs to complete one set.

    Recommended shapewear to enhance this target area: try butt-lifting jeans to make your natural curves look fuller and rounder.

    Renegade Row: strengthen shoulders, arms, core and chest

    Grab your dumbbells and lower into a tall plank position, holding the weights so that they are parallel to each other on the floor, with your palms facing in. Your shoulders should be stacked above your hands and your body should be a straight line from your head to your heels. Keep your elbows close to your sides as you lower your whole body down without touching the floor. If this motion is too difficult from your toes, you can drop to your knees (or do this after you’ve done several full pushups and have reached muscle fatigue). Press back up to the starting position. Your back should remain flat, your butt should be down, and your core should be engaged the whole time. Once you’ve completed the push-up, pick up one hand with the weight by bending your elbow towards the ceiling until it’s at about 90 degrees. Keep your hips square with the ground during the row. Repeat with the other hand to complete one rep. Repeat the sequence 10–12 times complete a set.

    Recommended shapewear to enhance this target area: try an open-bust shaping cami that can smoothen your torso while enhancing your bust when you pair with your favorite bra.

    Stability Ball Weighted Pullover: strengthen core, chest, triceps, upper back, legs and butt

    Holding two dumbbells, lie on your back on a Swiss ball, supporting your shoulders, neck and head while bending your knees at a 90-degree angle. Your feet should be flat on the ground about hip-width apart, and your hips should be in line with your shoulders throughout the movement. Place one of the weights across your pelvis and hold the other weight at one end of it with both hands. Bring this weight straight over your chest, keeping your elbows soft. Lower the dumbbell over your head and towards the floor as far as you can without actually hitting the floor. Bring the weight back up over your chest, using your shoulders, chest and triceps to complete a rep. Repeat 10–12 times for one set.

    Recommended shapewear to enhance this target area: try a shaping slip with a flirty dress to show off a smooth and sexy figure from shoulders to thighs.

    Windshield Wiper Abs: strengthen abs and obliques

    Sit back on the floor with your forearms behind you on the ground in a way that you are leaning back on them, with your fingertips facing your butt and your shoulders directly above your elbows. Your legs should be outstretched. Using your core, point your toes and lift your legs up together. Keeping your hip to the floor, move your beet to the right, back to the center, to the left and back to the center to complete a rep. Do this 10–12 times to complete your set.

    Recommended shapewear to enhance this target area: try a waist training vest to slim your torso and provide extra support for your bust and back. Wear as desired or 8+ hours a day every day for the best long-term results.

    Try doing this workout 2–3 times per week for 30 days and be amazed at the results! Anyone can have hourglass curves if they know how to target the right areas.

    And remember, for the best results we recommend pairing this routine with a waist training regimen and a healthy diet. Good luck!

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  • 30-Day Booty Building Challenge

    We all want a lifted, curvy and firm butt, right? Is it possible to get one without having the right genetics?

    Absolutely! While genetics can go a long way in creating your natural curves, it is possible to greatly enhance your backside with the right workouts and diet.

    And the best part is, it doesn’t have to take plastic surgery or years of training! We’ve got a 30-day plan to help you build your booty fast.

    Butt-Building Myths

    Before we get into the nitty-gritty of enhancing your butt, let’s dispel some myths first. Get these false facts out of your head so that you can focus on what’s most effective.

    Myth #1: You can achieve targeted fat loss with butt-focused cardio.

    This might be a painful one to let go, but stop wasting hours on cardio machines trying to get results. Even while your butt might feel like it’s burning after walking on an incline treadmill for an hour, you simply cannot trim your body fat in targeted areas of your body in this way.

    While you will be burning calories and building some muscle strength—and you might be losing body fat overall throughout your body—you can’t isolate the butt in the way you might think.

    Instead, you should focus on overall fat loss (primarily through diet) as well as building the right muscles, which we’ll discuss below.

    Myth #2: It’s impossible to get a round butt without a crazy regimen of complicated exercises.

    The fact that this is a myth is great news because what you really need is a consistent set of simple exercise, which you should do with progressive intensity.

    One thing you should know is that the gluteus maximus is just one muscle, which means your training can be quite simple and get great results.

    Myth #3: You need to isolate the butt and use fancy machines.

    The most effective way to sculpt your butt is to actually get off the machines and do simple compound movement exercises like squats and deadlifts. In fact, you don’t even need a gym membership to practice some highly effective workouts; you just need a set of weights.

    Myth #4: High-rep training gets results.

    Women fall into this trap a lot! If you don’t lift heavier weights, especially with your legs, you are going to quickly plateau with high reps. While you can do some supplemental lifting with some light weights that focus on more targeted areas, the majority of your strength training should use compound movements with heavy weights.

     The Right Butt-Sculpting Exercises

    You can build a great butt in just 30 days with just seven—that’s right, seven—highly effective exercises. And you don’t need a gym membership; you just need some heavy weights, proper form ad the drive to do them.

    1. Squats

    Squats might me the most effective single movement that can build total lower body strength and muscle.

    Some tips to make your squats most effective include squatting deep (hips should be at 90 degrees) and using a wide stance. Use weights as heavy as you can while doing 4–10 reps for 2–3 sets.

    1. Deadlifts

    This is another highly effective exercise that effectively strengthens your hamstrings and glutes. Again, lifting heavy is important in order to get the best butt-sculpting results. You should be squeezing your glutes as you lift and should feel the burn when you get to the top.

    1. 3. Hip Thrusts or Bridges

    There are several approaches to this. You might want to start out without weights and then add resistance once you’re more comfortable. You can do a traditional hip thrust if you have the equipment available at a gym, or just do weighted bridges at home—we recommend single leg glute bridges.

    1. Lunges

    Your glutes are very involved when you pull yourself back into a standing position. So while you might think of this as an exercise more for your quads, remember that this compound movement is very effective for your butt, whether you do a forward or backward lunge.

    1. Romanian Deadlift

    This is a deadlift variation that targets the hamstrings, which is important for making your butt strong!

    1. Bulgarian Split Squat

    Like a lunge, this exercise effectively targets the quads and glutes for maximum effectiveness with compound movement.

    1. Butt Blaster/Glute Blaster

    If you do happen to have a gym membership, this is the one piece of equipment we do recommend. You can’t easily replicate this movement with free weights. However, if you are working out at home, don’t worry about leaving this one out. You’ll still get effective butt sculpting with just a barbell or dumbbells.

     30-Day Butt-Building Workout Routine

    To make things easier, this is actually just a 1-week program that you can repeat 4 times for phenomenal results.

    This strength training is effective on its own and will even double as cardio when you’re lifting heavier weights! If you want to add more, do some light to moderate cardio and stretching, but don’t do any additional high-intensity exercise or strength training or you’ll risk overtraining and injury.

    We’ve included upper-body strength training exercises, too, for maximum full-body effectiveness.  Remember that rest days are just as important because your muscles need to recover in order to build strength.

    And don’t forget to warm up and cool down each day!

    Day 1: Lower Body

    • Squats: 3 sets of 4–6 reps
    • Romanian deadlifts: 3 sets of 8–10 reps
    • Hip thrusts or single-leg bridges: 3 sets of 8–10 reps

     Day 2: Upper Body See this article from Muscle for Life for instructions on these exercises.

    • Incline barbell bench press
    • Close-grip bench press: 3 sets of 8–10 reps
    • Seated or standing military press: 3 sets of 8–10 reps
    • Dip (chest variation): 3 sets of bodyweight to burnout

    Day 3: Lower Body

    • Deadlifts: 3 sets of 4–6 reps
    • Weighted lunges: 3 sets of 8–10 reps
    • Hip thrusts or single-leg bridges: 3 sets of bodyweight to burnout

    Day 4: Rest or light cardio/stretching

    Day 5: Lower Body

    • Squats: 3 sets of 8–10 reps
    • Bulgarian split squats: 3 sets of 8–10 reps
    • Hip thrusts, single-leg bridges or glute blaster machine: 1 set of 8–10 reps 

    Day 6: Rest 

    Day 7: Rest

    We highly recommend that you take hip measurements before and after doing this series, as well as photos so you can see your progress.

    Some other training tips: rest for three minutes in between your 4–6-rep sets and for two minutes in between your 8–10-rep sets to ensure your muscles have enough time to recover. By the end of each set, your muscles should feel pretty burned out (shaking is good!). If you’re not struggling, switch to a heavier weight. But if your form starts to suffer, switch to a lower weight to prevent injury or overtraining.

    Check out this article for more tips on this workout plan.

    Diet Tips

    You can do all the lifting in the world, but you’ll be seeing slow progress if you’re not feeding yourself with the right foods in the right amount in order to burn fat and build muscle.

    There isn’t a single “miracle diet” because everyone is different. What you need depends on numerous factors. Here are four to consider:

    • Energy balance: if you want to lose weight, you have to consume fewer calories than you burn. In other words, you need to watch portion control.
    • Macronutrient balance: getting the right ratio of fats, carbs and protein is very important if you want to build muscle and make progress in your strength training.
    • Food choices: While “clean eating” isn’t the whole story (since you can still be overweight on a whole foods diet due to portion control), lean meats, whole grains, many fruits and vegetables and low-fat dairy are going to be your best option for losing fat and burning muscle, as well as delivering the most beneficial nutrients. They are relatively low in calories but high in volume and satiety.
    • Nutrient timing: this is important to consider when you’re strength training because eating protein before and after weightlifting workouts can help you build muscle and strength over longer periods of time.

    Check out this article for in-depth tips about effective meal planning.

     Stay Motivated with Butt-Lifting Garments

    While you’re working on sculpting your natural curves, you can get excited about a rounder firmer butt by wearing butt-lifting shapers and jeans.

    Here are the styles we recommend:

    Butt-lifting jeans enhance your natural curves with a unique design that makes your butt look rounder and fuller without padding.
    Butt-lifting leggings are flattering option for your workouts.
    Butt-enhancing panties create curves either with padding and design that lifts and fills out the rear.
    Butt-enhancing shapewear slims your figure without flattening your butt, in a variety of styles including open-bottom shapers that provide natural enhancement.

    Are you up for the challenge?

    It takes commitment, but you really only need to commit to these intensive workouts a few days a week, along with smart food choices. We’d love to see your results! Share them with us on your favorite social apps with #BeTheHourglass.

    Read More

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