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HOURGLASS

2025/12/29 Edited to

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A person in athletic wear lies on their back, illustrating the start of an abs routine. Overlay text reads 'HOURGLASS DEEP CORE ABS ROUTINE SWIPE'.
A person demonstrates 'Foam Roller Toe Taps' in three sequential images, using a foam roller under their lower back to support the core exercise.
A person performs 'Foam Roller Leg Raises' in two stages, lying on their back with a foam roller supporting the lower back while lifting and lowering legs.
✨ Hourglass Abs Routine (Deep Core)
Get ready to sculpt your core and define your waistline with these effective ab exercises! Perfect for toning your abs and accentuating that hourglass shape. Here’s the workout with reps, sets, and form tips: 1. Toe Taps with Foam Roller ✨Reps: 15 per side ✨ Sets: 3 ⭐️ How to: Place a foa
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gymkat

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Four images display women's midsections with slim waists, illustrating 'How to get that hourglass K-pop idol body -WITHOUT STRICT DIET-'. The post is from Lemon8 user @idkitsme_2, focusing on achieving a desired body shape.
This image presents a disclaimer stating that the glow-up tips are for health and wellness, encouraging self-motivation. It features a woman in a grey crop top and sweatpants, showcasing a slim midsection.
This image advises focusing on fat-burning workouts over calorie-burn workouts for effective fat loss. It contrasts a 'BURN 500 CALORIES' video (marked X) with a 'FULL BODY BURN WEIGHT LOSS' video (marked checkmark).
♡ 🌸How to get hourglass K-pop idol body🌸 ♡
#hourglassworkout #kpop #kbeautyworkout #glowup #slimbody
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idkitsme_2

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A person's midsection in a white crop top and gray Calvin Klein underwear, with text overlay 'HOW TO GET A Hourglass Body' and an hourglass icon, illustrating the article's theme.
How to get an hourglass body
⭐️Overall rating: 9/10
Anastasia

Anastasia

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Best Back Routine For HourGlass Shape
Let’s UnBig our backs in time for the summer!! These simple, yet effective workouts with sculpt your back to give the appearance of an hourglass. Let’s do away with the rolls and bring in that muscle!! These all should be performed with a medium slow tempo to get the most benefits. Take you
Temprest Walker

Temprest Walker

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A woman's back view, with dotted lines illustrating an hourglass shape, promoting a beginner upper body workout to achieve this figure. Text overlay reads "HOURGLASS UPPER BODY WORKOUT *BEGINNER VERSION* SWIPE."
A woman performing close-grip pull-downs on a gym machine, viewed from behind, demonstrating the first exercise for an hourglass upper body workout.
A woman performing barbell rows in a gym, bent over with the barbell, viewed from behind, as part of an hourglass upper body workout routine.
Beginner hourglass upper body workout
Only 4 exercises for this beginner workout! This is perfect for beginners or anyone who wants to enhance their hourglass shape.⏳ During this workout we focus on growing our back and shoulders. The bigger your back & shoulders are, the smaller your waist appears, giving you the perfect hourglass
Sophia Cepero

Sophia Cepero

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A silhouette of a woman's torso with an hourglass shape, overlaid with text "HOURGLASS WORKOUT! easy & 5 mins!" and the Lemon8 logo.
A white background listing the 5-minute hourglass workout exercises and their durations: Russian twists, plank hip dips, leg raises, bicycle crunch, and glute bridges.
An illustration showing a woman performing Russian twists, with an optional kettlebell, demonstrating the exercise movement.
easy 5 minute hourglass workout!
Just 5 minutes to show your waist some love 😌 This little hourglass workout is easy, quick, and actually works if you’re consistent: – Russian twists – Plank hip dips – Leg raises – Bicycle crunches – Glute bridges No equipment. Just a quick burn you can do anytime — even in your PJs 💗 Re
baarrett22

baarrett22

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A woman in a white crop top and light blue shorts is seated on a gym machine, viewed from behind, with the text "YOUR NEXT BACK DAY" overlayed. She is preparing for a back workout.
A woman performs lat pulldowns on a gym machine, pulling the bar down towards her chest. The text "Lat Pulldowns 3x6-8" is displayed on the image.
A woman, viewed from behind, performs seated back rows using a cable machine. She wears a black sports bra and light blue shorts. The text "Seated back rows 3x6-8" is overlayed.
How to get an hourglass back!
This pull day workout has been my staple for the last year and I haven’t changed it since! It’s mainly back focused with a hint of arms! Workout details: 1. 3x6-8 lat pull downs 2. 3x6-8 seated back rows 3. 3x6-8 lat pullovers 4. 3x6-8 rear delt cable cross flys 5. 3x6-8 cable bicep cur
Alexa Gonzalez

Alexa Gonzalez

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A woman with braided hair, seen from behind, wears a brown sports bra and black leggings, showcasing her back muscles. White lines and arrows highlight an hourglass shape, with text overlay "back exercises for an hourglass body."
A woman performs a single arm bent over row, bracing against a surface with a dumbbell in her right hand. A white arrow indicates the upward pulling motion, with text describing the exercise steps.
A woman performs lat pullovers using a cable machine with a rope attachment, bending over with arms extended. A white arrow points to the downward pulling motion, with text describing the exercise steps.
4 great back exercises for an hourglass body
Building your lat muscles in your back will create an hourglass shape! Add these exercises to your routine, doing 3 sets of 6-12 reps: Single arm bent over row - Brace yourself against a raised surface - Keeping your back flat, bend forward - Pull the dumbbell back and up to your hip - Slow
Trisha Morrison

Trisha Morrison

1463 likes

A title image for an 'Hourglass Workout' featuring the text 'Hourglass Workout' over a beach scene with four white outline figures demonstrating various exercises. The Lemon8 logo is visible at the bottom.
A list of ten core exercises for an hourglass workout, including Russian Twists, Sit Ups, Bicycle Crunches, Planks, and Leg Raises, presented on a textured background.
A call to action image with the text 'Comment if you need any tutorials!' on a light floral background, accompanied by a pink bow and a lit candle.
Hourglass Workout
Comment for tutorials #workout #Hourglass #workoutathome #workoutmotivation #workoutideas
InspoGirl🍒🧸

InspoGirl🍒🧸

831 likes

3 Abs Exercises to Sculpt That Hourglass Waist!✨🍋
Not all ab exercises are created equal—choose the ones that actually work! 💡 Did you know that high-volume ab training doesn’t just make your core stronger but also helps prevent fat from storing in those areas? My mentor told me this when I was a teen: Imagine the muscles you build as little fa
Zara_Sanchi

Zara_Sanchi

1790 likes

A blonde woman in a red sports bra and leggings sits on a gym floor with a foam roller behind her lower back. Pink text "HOURGLASS ABS" is overlaid, introducing the workout.
Two frames show a blonde woman in red performing alternating Toe Taps. She lies on her back with a foam roller under her lower back, extending and lowering one leg. Text indicates "3x20 Toe Taps".
Two frames show a blonde woman in red performing Dead Bugs. She lies on her back with a foam roller, transitioning from a tucked position to an extended position. Text indicates "3x15 Dead Bugs".
THE ONLY ✨HOURGLASS ABS✨ WORKOUT U NEED(deep core)
skip the crunches and do this instead — target your deep inner core while improving posture and strengthening your pelvic floor✨ complete 30 seconds of each exercise with minimal rest in between for 3-4 rounds! -the workout- Toe Taps (alternating) 3x20 Dead Bugs 3x15 Leg Lifts 3x10
Cassidy

Cassidy

2116 likes

Hourglass Juice Recipe ⏳
💚 Most refreshing summer juice to stay cool snatched during summer & ingredients are high in water content to help you stay full while also flushing you out! 💚 ✨4 Green Apples ✨Handful of mint leaves ✨4 Cucumbers ✨1 Pineapple ✨1 Lime Cut recipe in half for less juice ☝🏾 #juice
Ashlie ✨

Ashlie ✨

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How to build an hourglass figure⏳
Consistency is key, so stay dedicated and consistent! These workouts helped me build abs and a 🍑. They also helped me feel stronger and more confident in my body:) #bodytransformation #workout #workoutroutine #glowupjourney #glutes
Rose belle

Rose belle

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Hourglass Workout for ✨Glow Up✨
DISCLAIMER: This is not my original video, I found this off TikTok and the user is .starzforyou #hourglassworkout #hugeglowup #glow up fitness #showupstrong #liftlikeagirl
harini

harini

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Hourglass Pilates workout
Tone & tighten your core with these 4 exercises. Full workout details ⬇️ 1. Bear lifts x 10 Start in table top position. Tuck your back toes under and hover your knees two inches off the mat. Hold for 3 seconds, tap your knees down to the mat & lift again. 2. Glute Bridge x 15 Lay
Sophia Cepero

Sophia Cepero

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♡ HOURGLASS DUMBBELL WORKOUT ♡ dumbbell-only ♡
I LOVEE this outfit from @ohyasfit ♡♡♡ so flattering, definitely a must have. Workout details: ***choose dumbbells that make the exercises challenging, but where you keep good form. If you need to have multiple weights (example: 10 pounds for laying side leg raises, 25 pounds for RDL + suitc
thefitdoll

thefitdoll

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A woman with visible abdominal muscles sits on a mat, leaning back slightly, with text overlays "HOURGLASS ABS" and "@cassidymorganfitness". She is wearing a sports bra and leggings.
A split image shows a woman performing Bridge Marches. She lies on her back on a mat, holding a dumbbell, with hips raised and alternating legs extended.
A split image shows a woman performing Knee Tucks. She moves from a lying position with arms and legs extended to a seated crunch with knees tucked, holding a dumbbell.
HOURGLASS ABS✨ Snatch And Sculpt Your Deep Core
Something about ending your workouts with ab finisher makes everything feel just a little spicier🤌🏼 All you need is a dumbbell…and some dignity after this one😂 2025 is the year to crush it… you got this!🥰 (3 rounds, 30 seconds each) -Bridge Marches -Knee Tucks -Alternating Leg Raises -Leg Ra
Cassidy

Cassidy

1724 likes

A woman in athletic wear performs a back exercise on a machine, showcasing her physique. The image highlights the waist area with white lines. Text overlay reads "HOURGLASS FIGURE WORKOUT 4 exercises" with an hourglass icon, indicating the workout's goal.
A woman in athletic wear demonstrates lat pullovers using a rope attachment, bent over and pulling the cable down. Text overlay specifies "LAT PULLOVERS 3 sets of 10-12 Reps" for an hourglass figure workout.
A woman in athletic wear performs a seated cable row exercise, pulling the handle towards her. Text overlay indicates "CABLE ROW 3 sets of 8-10 Reps" as part of an hourglass workout routine.
4 exercises to get an hourglass body
Strengthening your back, specifically the lat muscles which show on the sides, can give you an hourglass figure by making your waist look smaller in comparison: Here are the workout details: Lat pullovers: 3 sets of 10-12 reps - Grab a rope or straight bar attachment - Bend over, push the hips
Trisha Morrison

Trisha Morrison

531 likes

A woman performs lat pulldowns at the gym, viewed from behind. She wears a brown sports bra and light leggings. The text overlay reads "HOURGLASS BACK DAY," indicating a workout focus.
A collage shows a woman performing lat pulldowns from various angles. She is seen extending her arms and pulling the bar down, demonstrating the exercise. The text overlay identifies the exercise as "LAT PULL-DOWNS."
A collage shows a woman performing seated rows from two different angles, viewed from behind. She is seated on a bench, pulling a cable handle towards her torso. The text overlay identifies the exercise as "SEATED ROWS."
Hourglass Back Day ⏳💪🏻
🔥 Build That Hourglass Back! 💪 Let’s talk about sculpting that strong, defined hourglass shape! Today, we’re focusing on back day with moves that’ll help you achieve a wide, beautiful back with a tiny waist illusion! 💥 ✨ Lat Pull Downs 12-15 reps x 4 sets This move is a game-changer for t
gymkat

gymkat

228 likes

Save this 2 min Hourglass Glow Up workout 🤍
🚨 You’re not too late… but you are running out of time. Summer is right around the corner. Most girls already feel behind. You can still change your body — if you start now. 🔥 Tighten your waist & burn stubborn fat 🔥 Build lifted, round glutes that actually show 🔥 Follow a structure
Mila Rose

Mila Rose

52 likes

my go to hourglass abs
hi lovelies!! although i love posting health and diet tips on lemon8, i post lots of my workouts on my tiktok @ emshel and wanted to share it here too😊 this is a GREAT ab workout if you are in a time crunch and it really has helped me snatch my waist and tone my stomach for those 11 ab lines
🎀 emshel 🎀

🎀 emshel 🎀

852 likes

A woman in a white sweater and dark leggings stands in front of a white fence and autumn leaves. Text overlays read "Grow Your Hips" and "Hip Dips? No Problem," promoting workouts to enhance hip appearance.
A text-based image listing machine exercises for growing side glutes. It details 10 different machine workouts, including hip abductor, cable side leg lifts, and hack squat, with specified sets and reps.
A text-based image listing free weight exercises for growing side glutes. It details 10 different free weight workouts, including side-lying leg lifts, dumbbell lateral raises, and sumo squats, with specified sets and reps.
Get that hourglass figure ⏳ with ✨hip dips✨
Reducing or getting rid of hip dips through workouts is often considered impressive because these indentations between the hips and thighs are largely influenced by one's bone structure. While exercise can help build muscle around the hips, achieving a noticeable change in the appearance of hip
Chalie_Baker

Chalie_Baker

5854 likes

Hourglass Workout for Toned Arms & SEXY Back 🧘‍♀️✨❤️‍🔥⏳
🔥30-Minute Pilates Workout (Detailed Step-by-Step)🔥 🚨Warm-Up (5 minutes)🚨 💥Cat-Cow Stretch (8 reps) How to Do It: Start on all fours with your hands under shoulders and knees under hips. Inhale, arch your back, drop your belly, and lift your head and tailbone (Cow Pose). Exhale, r
Chalie_Baker

Chalie_Baker

463 likes

A person in red shorts is shown next to a weight machine, with the text overlay "How To Grow The Side Glutes" in yellow and white font, indicating a workout guide.
A text-based list detailing the first three exercises for a side glutes workout: Side Step Squats with Resistance Band, Side Lunges with Dumbbells, and Side-Lying Hip Abduction with Resistance Band, including targeted muscles and instructions.
A text-based list continuing the side glutes workout, featuring Single-Leg Leg Press and Hip Abduction exercises, with details on targeted muscles, equipment, and how-to instructions.
Want a Hourglass Body?🍑Train the Side Glutes!
Working out the ✨gluteus minimus✨ and ✨gluteus medius✨ is important for several reasons: 🍑Hip Stability: These muscles play a crucial role in stabilizing the hip joint, especially during movements such as walking, running, and jumping. Strengthening them can help prevent injuries and improve ove
Chalie_Baker

Chalie_Baker

8737 likes

Want that hourglass Shape ?
Want to shape that hourglass figure? These 3 exercises will help you build a strong upper body, making your waist look smaller and more defined! 1️⃣ One-Arm Incline Lateral Raise: Think of it like creating your own "lift" effect for your shoulders. This move shapes your upper body so you
Zara_Sanchi

Zara_Sanchi

178 likes

Hourglass back workout 🔥
Here’s my go-to back workout for an hourglass shape! ⏳ Workout 👇🏼 1️⃣ pull ups 3 sets 10/12 reps 2️⃣ seated row 3 sets 10/12 reps 3️⃣ lat pull down 3 sets 12/15 reps 4️⃣ bent over row on a bench 3 sets 10/12 reps 5️⃣ pullover 3 sets 12/15 reps .. #backworkout #Fitness #fitwithme #hour
Lily Rose🏋️‍♀️

Lily Rose🏋️‍♀️

1155 likes

HOURGLASS ABS FROM HOME✨3 Exercises Only
if u want a quick but SERIOUSLY effective workout, this is it🙌 Home friendly, no fancy equipment, just pure deep core activation and the BEST BURN we usually stack this with my 8 week shelf & snatch challenge on the app for fastest results🥰 try these out and let me know how snatched u lo
Cassidy

Cassidy

220 likes

Build an Hourglass Body For Beginners
Started with Abs first ⚡️Abs Machine ⚡️Side Bends ⚡️Lat Pull downs ⚡️Chest Press ⚡️Inverted Rows ⚡️Standing Pull Downs ⚡️Reverse Fly ⚡️Dumbbell Fly ⚡️Plank Twists Try to do 3-5 sets each. Don’t start heavy but max out your weight gradually and comfortably. #beginnerfullbodyday #curv
iamcurvybae

iamcurvybae

156 likes

A woman in pink athletic wear holds a red resistance band, looking over her shoulder. Overlay text reads "at home hourglass back workout using a resistance band." A dotted arrow points to her back.
Two side-by-side images show a woman performing a bent-over row with a resistance band. The left image shows the starting position, bent over with the band under her feet. The right image shows her pulling the band towards her belly button.
Two side-by-side images show a woman performing a seated row with a resistance band. The left image shows her sitting with legs extended, holding the band looped around her feet. The right image shows her pulling the band towards her hips.
Beginner hourglass back workout (at home)
Training your back can help give that "hourglass" look to your figure. Here is a great at-home workout for beginners, and all you need is a resistance band! Bent over row: 3 sets of 20 reps - Stand on the resistance band with your torso bend over - Grab the band with each hand and pull
Trisha Morrison

Trisha Morrison

518 likes

hourglass workout details 🪽
New to Lemon8! Something I love: #hellolemon8 hourglass workout details 🪽 back workout - 4 exercices : 🔘 bent over row 4x10 🔘 lat pull down 4x10 🔘 cable row 4x10 🔘 single arm dumbbell row 4x10 bonus : 🔘 back extension 3 x 15 for erector spinae aka « DEEP BACK LINE » #
Zoe Claire

Zoe Claire

88 likes

how to build an hourglass ⏳🌸
✨ADVICE HERE: If you want an illusion of a smaller waist, it’s a great idea to build your ratios. Building your back can give you an illusion of a smaller waist, and the muscle you develop from building your back can even “tone” (muscle definition with minimal fat covering the muscle) your b
thefitdoll

thefitdoll

204 likes

THE ONLY WORKOUT U NEED FOR AN HOURGLASS BACK✨
ladies!! i can confirm, this workout does not disappoint🤌🏼 i could feel it for days after😂 one piece of advice i wish someone had told me earlier.. don’t neglect the upper body!building your back, especially your lats and shoulders is what will ultimately create the illusion of a smaller waist
Cassidy

Cassidy

61 likes

A woman from behind, holding dumbbells, illustrates the hourglass back concept with a white curved arrow. Text indicates 'Dumbbells only' for the workout, emphasizing the goal of sculpting the back and shoulders.
Two panels show a woman demonstrating the 'Bent over row' exercise with dumbbells, from a bent-forward starting position to pulling the weights up. The workout specifies '3x10' repetitions.
Two panels show a woman performing the 'Shoulder Press' exercise with dumbbells, from shoulder height to fully extended overhead. The exercise is prescribed as '3x10' repetitions.
HOURGLASS BACK✨Home Workout
These for that hourglass illusion🤌🏼 AMAZING. In order to create those ratios, the goal is to sculpt the shoulders and build the lats🙌 These exercises will help widen the upper portion of your body so that your waist looks smaller and more snatched, which ultimately creates that hourglass look✨ All
Cassidy

Cassidy

387 likes

A gym interior with various exercise machines, featuring text overlay "4 upper body Exercises Back & Arms" in a golden font, indicating a workout routine.
A woman from behind performing lateral pull-downs on a gym machine, wearing a yellow waist trainer and grey leggings, with "Lateral Pull Downs" text overlay.
A woman from behind performing cable rows on a gym machine, wearing a yellow waist trainer and grey leggings, with "Cable Rows" text overlay.
Upper Body Workout for an Hourglass Shape🏋🏽‍♀️
Strong arms, strong back, unstoppable mindset. Let’s lift like queens! 👑💪 #Lemon8Diary #Fitness #armworkout #backworkout #hourglassworkout
Myree

Myree

158 likes

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