7364 followers

Follow

Follow

Follow

1/4

629 saved

457

13

HOURGLASS WORKOUT SPLIT

MONDAY:

GLUTES & abs

(Main exercises ➡️ hip thrust, abductions, kickbacks, lunges)

TUESDAY:

SHOULDERS

(Main exercises ➡️ seated press, arnold press, lat raises, front raises)

WEDNESDAY:

Total lower body & abs

(Main exercises ➡️ Squats, lunges, leg press, step ups)

THURSDAY:

BACK & abs

(Main exercises ➡️ lat pull down, seated cable row, single arm row, face pulls)

FRIDAY:

Glutes & hamstrings

(Main exercises ➡️ hip thrusts, Deadlifts, RDLs, leg curls)

#lemon8partner #fitness #workoutsplit #hourglassbody #workout

2024/8/12 Edited to

Achieving an hourglass body shape requires a targeted workout strategy that emphasizes not only strength training but also variation in routines. The Hourglass Workout Split, designed specifically for shaping glutes, abs, and shoulders, allows you to train different muscle groups while ensuring adequate recovery. **Monday** focuses on glutes and abs, featuring essential movements such as hip thrusts and abductions, which develop the lower body effectively. **Tuesday** transitions to shoulder workouts where exercises like seated presses and Arnold presses aim to build shoulder strength and definition. Mid-week, **Wednesday**’s routine targets the entire lower body combined with abs to enhance overall core stability. Moving into the second half of the week, **Thursday** emphasizes back and abs, utilizing exercises like lat pulldowns and seated cable rows that strengthen the upper back and improve posture. Finally, **Friday** is dedicated to glutes and hamstrings to finalize your week of targeted strength training. Deadlifts and RDLs are prominent in this regimen, ensuring that your glutes are continuously challenged and developed. Incorporating flexibility and mobility work alongside this routine is crucial as it aids in muscle recovery and prevents injury. Maintaining a well-rounded diet paired with these workouts will accelerate your journey to achieving an hourglass figure. By following this structured plan, you not only maximize efficiency but also keep your workouts engaging and motivating throughout the week.

13 comments

Can you do a workout split for 3 days a week monday, wednesday, friday?

I guess you're off on Saturday and Sunday I like a woman who takes care of herself, it. You look absolutely wonderful Beautiful and studied.

See more(1)

Related posts

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

8734 likes

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

3009 likes

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

1947 likes

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

7299 likes

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

1741 likes

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

2580 likes

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

1730 likes

Booty-Building & Waist-Slimming Workout✨

At Home Workout to Grow your Glutes and Build a Flat Stomach/Smaller Waist🏋🏽‍♀️ ✨Warmup Stretches 🔥 (2 min each) • leg swings • arm circles • torso twists • high knees • butt kicks ~ 5-15 minute jog ✨Workout 🥵🏋🏽‍♀️ • plank 1 min x 4 • reverse lunges 20 x 4 • in and outs 1 min x 4 •

4976 likes

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

1471 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

531 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

2127 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

1803 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

525 likes

♡ 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

712 likes

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

1202 likes

5 DAY WORKOUT SPLIT FOR PERFECT RATIOS✨

if you’re looking for a balanced workout routine to build beautiful ratios and create lean muscle tone, this is ✨the only workout split you need✨ i took some of these workouts directly from my fitness app which has plans that are all curated by meeee with my favorite workouts so you know these are

367 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

8757 likes

How to get an hourglass shape

#hourglass #toned #slimbody #snatched #fyp

2 likes

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

2549 likes

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

836 likes

A woman in a gym, wearing grey athletic wear and headphones, kneels and flexes her back muscles, with "Hourglass BACK WORKOUT" text overlay.

A woman performs single-arm lat pulldowns on a cable machine in a gym, viewed from behind. The text "Single Arm Lat Pull Downs 4 Sets X 12 Reps" is overlaid.

A woman performs straight arm pulldowns using a cable machine in a gym, viewed from behind. The text "Straight Arm Pull Downs 4 Sets X 12 Reps" is overlaid.

Hourglass Back Workout 💪

Back workout that targets your whole back for a more muscular toned back🔥 1. Single Arm Lat Pull Downs - 4 Sets X 12 Reps 2. Straight Arm Pull Downs - 4 Sets X 12 Reps 3. Chest Supported Rows - 4 Sets X 8-10 Reps 4. Dumbbell Y Raises - 3 Sets X 8-12 Reps 5. Shoulder Superset - 3 Sets X 10-12

236 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

1165 likes

A title image for a dumbbell-only workout split, featuring two dumbbells, headphones, and a phone displaying the time, with text overlay: "Only Limited to Dumbbells? Here's you a Workout Split! DUMBBELL ONLY."

A black background with white and pink text outlining the Monday workout routine for Glutes & Hamstrings, including warm-up stretches, dumbbell exercises like hip thrusts and RDLs, and a glute bridges finisher.

A black background with white and pink text detailing the Tuesday workout routine for Back & Biceps, including warm-up stretches, dumbbell exercises like bicep curls and bent-over rows, and an alternating bicep curls finisher.

Workout Split! 🎧✨ Dumbbell Only

#lemon8diarychallenge #Lemon8Diary You don’t need a full gym to get that dream hourglass figure 🍯 if you only have a few pairs of dumbbells and prefer to do your workouts at home or if your a shy girl that’s okay! I used to be that shy girl and only used dumbbells when I went to the gym but

398 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

5862 likes

💫 Hourglass Body Workout Routine ✨ Sculpt. Tone.

Dreaming of that hourglass figure? 🫶 Here’s my go-to workout routine to cinch the waist, tone the glutes, and build strong, feminine curves — all from home! 🏡✨ 💖 Workout Split: ▫️ Lower body (2x/week) – 🍑 grow your glutes, slim your thighs ▫️ Core & Waist (3x/week) – 🌀 define your waist wi

733 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

147 likes

A woman in a purple sports bra and blue shorts takes a mirror selfie in a gym, showcasing her back and waist, with an arrow pointing to her 'deep back line' for an hourglass shape.

A woman with her back to the camera performs a lat pulldown exercise in a gym, engaging her back muscles.

Two side-by-side images show a woman performing a single-arm row exercise, kneeling on a bench with a dumbbell in a gym.

BEGINNER HOURGLASS WORKOUT FOR SEXY SNATCHED BACK✨

In 2025 we’re building ratios bestie🤌🏼 This is the ULTIMATE hourglass workout for the appearance of a snatched waist and beautiful and defined deep back line ✨ This exact workout is actually a part of my body recomp program on the app, so you’re getting a little exclusive peak into what it looks li

95 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

229 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

378 likes

how to get an hourglass body and remove belly fat

4 likes

Hourglass Workout Deep Core Edition

10 mins a day for that Hourglass waist 🔥✨ #hourglassworkout #deepcoreworkout #homeworkout #momeorkout #abworkout

456 likes

A person with an hourglass figure takes a mirror selfie, wearing a dark blue crop top and leggings, with the text overlay 'How to get a Hourglass Body!!' on a white background.

A Darebee workout plan titled 'HOUR GLASS' with illustrations for 6 exercises like raised arm circles, knee-to-elbows, squats, punches, twists, and lunges, to be repeated 5 times.

A numbered list of 22 exercises, each lasting 30 seconds, including bicycle crunches, corkscrews, side plank crunches, fire hydrants, glute bridges, and single leg glute bridges.

How to get a HourglassBody!!

Tipsy’s for a hourglass body

260 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

473 likes

Do this if you want an hourglass shape⏳

The perfect upper body workout to build your back & shoulders. Only 5 exercises & a minimal time investment. The whole workout only takes about 40 minutes max for me to do. Also, training upper body this way will help to shape your body more into an hourglass shape without getting bulky. Fu

36 likes

A woman in a gym, wearing a grey top and leggings with headphones, takes a mirror selfie. Text overlay reads "HOURGLASS WORKOUT SPLIT (the best)", introducing the workout routine.

A woman in a locker room, wearing pink workout attire and headphones, takes a mirror selfie. Text overlay indicates "DAY 1 LEGS" for her workout routine.

A woman in a locker room, wearing a white sports bra and grey leggings with headphones, takes a mirror selfie from behind, flexing her back. Text overlay indicates "DAY 2 BACK+SHOULDERS+ABS".

HOURGLASS workout split

hi guys! here’s my current workout schedule that helps me build that hourglass illusion. when you focus on building the muscles above and below your waist, it creates that hourglass effect we all love. i want to mention that i’ve been working on this for two years, it takes a lot of time, dedicatio

366 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

846 likes

Hourglass goals? ⏳Don’t miss this!

Form is everything. Slow it down, stay in control, and feel every muscle working. It’s not just a workout—it’s a meditation for your body. Master this, and your results will speak for themselves. 🫶🏼 . . . . #hourglassworkout #upperbodyworkouts #homeworkout #dumbbellonlyworkout #homewor

953 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 » #

88 likes

Hourglass Upper Body Workout

Don’t just train your waist… train your upper body for that real hourglass illusion 🔥✨ #UpperBodyWorkout #HourglassWorkout #DumbbellWorkout #CurvedLuxe

151 likes

See more