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.

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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.

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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.

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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.

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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!