30-Minute Hourglass Curves Workout

Last updated March 1st, 2021

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Marilyn Monroe, Beyoncé, Scarlett Johansson, Sophia Vergara, and Jennifer Lopez all have it. It’s that sexy hourglass figure.  This 30-minute hourglass curves workout will help you get there!

If you want it, you can have it too… but you gotta WORK for it.

The keys to a sexy hourglass figure:

Developing muscle in the right places

The most important muscles to develop for that hourglass figure are the butt and the shoulders/chest.  That is what we will target with the exercises in this hourglass curves workout below.

Slim down

Without a sexy slim waist, the hourglass figure will not happen! You need to trim size off that waist by eating weight loss friendly foods and having the proper diet plan.

We explain our fast weight loss diet plan, the 21-Day Fat Loss Challenge, at the bottom of this article. So scroll to end to learn more about that.

Below, we have put together a muscle-building workout perfect for helping you develop those sexy curves.

You will want to perform all exercises below in a rep scheme of 8-12 reps and 4 sets.  This means that you should perform each exercise 8-12 times, and then move on to the next exercise.  After you are finished all of them, go back through the entire set of exercises another 3 times.

If you have weights at home, you want to go as heavy as you can, because a sexy curvy body is NOT afraid of building a little bit of muscle!

Okay, let’s get to the exercises…

1. Weighted Lunges

lunges for cellulite

There’s almost no better way to build up a sexy booty than to do LOTS of weighted lunges.

Remember to keep your chest tall and your knee 1 inch away from the ground before you stand back up.

The heavier weights the better.

Do 8 reps on each leg (16 total) before taking a break and moving on to the next exercise.

2. Jump Squats:

jump squats exercises for butt

Explosive exercises are great for building muscle definition and should not be missed.

This one will really get your heart pumping!

You will want to squat down and jump as high as you can into the air before landing softly on your toes and jumping again.

Do 12 reps, all in a row, before moving on to the next exercise.

3. Glute Bridges

glute bridges

Amazing for building a ROUND booty. Bret Contreas, “The Glute Guy” and author of Strong Curves swears by this exercise.

The key is to drive your hips in the air and pause at the top while SQUEEZING the glutes!

Bring the hips to the top, flex the glute muscles, and hold for 3 seconds before lowing back down.

Perform 8-12 repetitions in a row before breaking and moving on.

4. Push ups

push ups exercise

While you can not grow your boobs (they are made of fat), you can increase the muscles underneath your breasts pushing them out further.

This will also help prevent sagging and give them a little lift!

Make sure to keep your arms by your sides and concentrate on pressing through your chest.

It’s also fine to start with knee-down push ups if you’re just starting out.

Perform 8-12 reps (as many as you can).

5. Lateral Raises

lateral raises exercise for hourglass curves

The last part of having a curvy body is having sexy shoulders that accentuate your hourglass figure.

The best way to do this is by doing lots of lateral raises.

Going too heavy places too much stress on the rotator cuff and we want to keep those shoulder healthy!

Perform 8-12 reps (as many as you can), before moving on to the next hourglass curves exercise!

6. Bulgarian Split Squats

bulgarian split squats

This exercise will also work the thighs and hamstrings as well as the glutes.

Place your foot up on a slightly elevated surface (stairs will work), keep your chest high, and slowly lower the body down.

The goal is to come down to where your back knee is 1 inch from the floor and then to come right back up.

Again, remember to squeeze the glutes at the top of the movement!

Do 8 on each side (16 total) before starting back at Exercise 1 for the second set!

Remember that part of having an hourglass figure is having a thin waistline. A healthy diet and solid, healthy eating habits will go the LONGEST way towards banishing belly fat and getting you a slim stomach!

Some of the best testimonials we have received from our 21-Day Fat Loss Challenge are from the clients that tell us how the Challenge has truly changed their lives and their eating habits, aside from the weight that was lost.

Our 21-day diet helps our clients to develop and establish healthy eating habits and learn how their bodies respond to certain foods.  This helps them not only lose the weight, but KEEP IT OFF!

Avocadu 21-Day Fat Loss Challenge

The best part is that it does start off with a detox that causes the average person to lose around 7 lbs in just the first week of the diet.  This helps to motivate people so much more in the short-term and the long-term.

Check it out here to start YOUR 21 Day Fat Loss Challenge!

Leave me a comment below if you enjoyed this article on a 30-minute workout for hourglass curves or have any questions!

Cathy Dean

Cathy Dean

Hey y’all. My name is Cathy, a former junk-food loving carb-aholic turned nutrition and fitness enthusiast. Here at Avocadu, we believe that a nutrient-rich diet is EVERYTHING when it comes to your health and well-being. Our motto is “Healthy from the Inside Out”! As a Certified Keto Coach, I specialize in teaching others how to lose weight through healthy, low-carb eating.

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Hey, y’all! I’m Cathy!

I’m SO excited you’re here! I’m super passionate about nutrition, and specialize in teaching others how to lose weight through healthy, low-carb eating. Here at Avocadu, we believe in quality over quantity and that diet is EVERYTHING when it comes to your health and well-being. In short, we believe in being healthy from the inside out. Learn more

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