Bodyweight Hourglass Figure Sculpt Workout

Bodyweight Hourglass Figure Sculpt Workout

Are you looking to get that HOURGLASS Figure at home without any equipment? This BODYWEIGHT HOURGLASS FIGURE SCULPT home workout will get you INCREDIBLE results!

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Total-Body Benefits of Hourglass Figure Sculpt Workout 

Core Strengthening : Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether in sport or in daily activities. Most sports and other physical activities depend on stable core muscles. Your core stabilizes your body and allows you to move in any direction, as well as having proper balance. It helps prevents falls and supports your body. Having a strong core is beneficial to everyone because it allows your body to function properly and will improve your balance and stability. 

Core Stability : Is the process of holding your shoulders and pelvis stable in order to support the movement forces from the arms and legs, which is so important to our fundamental posture! Amazing Core Stability enables us to control our body position, generate optimum power and transfer force throughout our bodies. Core stability is often needed in rotational movements, which is required in almost every sport. By strengthening our core we can maximize strength in our arms and legs. A strong core can help prevent falls and injuries during sports or other activities.

By moving your body for 30 minutes every day you are really working hard to maintain a healthy, fit and happy lifestyle!

We can help you with this on the 5 Day Better You Program


Hourglass Figure Sculpt Workout - What are we doing in today's workout?!

Standing Knee to Chest L & R Stand with your feet hip-width apart. Bring your arm up to the sky and take your arm across your body and squeeze, You can add ankle weights if you want to! Squeeze and extend, moving your elbow in and your knee up. Crunch from side to side. Squeeze and lift up first on the right and then on the left. Move your body and twist your body to make that crunch action! Hold and squeeze your core in tight. Lift up your left knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.

Short Walking LungesStand up straight with your feet shoulder-width apart. Step forward with your right leg, putting the weight onto your heel. Bend the right knee, lowering it down so that it's parallel to the floor in a lunge position. Move forward alternating your left and right legs. As you walk along your mat tuck your hips underneath and then scoop out to the side! At the end of the mat turn around and do it all again! Take small lunges forward and squeeze those glutes in tight! Push your heel out to the side and bend one knee at a time. Keep your hands together and your elbows bent. Every single step is taking you in the right direction!

Bicycles : Sit on the ground and pull your core in tight. With your elbows close to your head start making bicycle moves with your legs and make a pulse as you do the bicycle movement! Keep your elbows bent and your hands touching your head, bring your elbow up to your knee and lift your chest up. Alternate your legs so that your other knee comes in as the other one comes out. Make sure you sync your knees as you turn your elbows into those knees.  Keep your legs extending and ensure you are staying up in a crunch position.  Make slow bicycle movements going straight out in front of you. Keep a slow steady rhythm as you make bicycle movements with your legs.  Keep your keep your chin steady and facing forward. You showed up to get great results, so keep on moving your body!

Bent Knee Reach Ups Lie on your back with your knees bent, feet on the floor and your arms up to the sky. Pull your chest off the ground and take your arms up and over to the side. Bring your knees further away from you to work on your ab muscles and obliques. This exercise will help your glutes get bigger - do it all the way up and squeeze! Keep your feet and shoulder blades from touching the floor to keep the tension on your abs. Focus your eyes above your knees to keep your chin off your chest. Do Not Quit! 

Plank DipsStart in a low plank position with your body in a straight line, your elbows bent and under your shoulders. Position your feet hip-width apart. stretch your legs out and move onto your toes. Rotate your hips to the right and dip your body almost to the floor, rocking your body from side to side in a slow and controlled way. Do a little tap with your hip onto the ground as you move your body in this plank position. Return to the starting position and repeat on the left side. Keep alternating sides until the set is complete. Keep your core engaged for each rep, as you return back to the starting position before lowering your hips to the right side and then back towards the starting position. 

Bridge Walks In & Out : This exercise really works your hamstrings! Lie on your back and walk your body out to the side and then into the middle and back out to the side again. Relax your head on the ground as you make little crab walk movements, it will really work those calf muscles. Push your hips up and bring your knees into your chest and roll. Keeping the hips high and your lower back flat, keep walking outwards and inwards on the heels keeping pace slow and steps short. Inhale through your nose and exhale out.

Bridge Lift Feet Up Lie down and get into full hip extension at the top of a glute bridge. Drive the knees out from the hips, focus on externally rotating the femur. Keep pressure in the heels, but your feet flat. Try to keep the hips in full extension as the knees rotate out as you lift your body up. Push your knees out to the side and as you move push your hips up high. As you move down again tuck those hips in. Lift up off your feet onto your toes and lift your heels up high.

Side Plank Leg Left & Right : Lie on your side in a side plank position, pull your core in tight and lift one arm up high. Lift one leg up high and hold your other leg firmly on the ground. Keep extending and keeping your body straight. Take a 20 second rest and change sides. Make sure you are squeezing from your glutes.  Hold your body tight to protect your back. Hold, squeeze and gently release!

Give this 10 minute workout routine or get the full 30 minute workout on the BTES App! 


Another great workout to get that tiny waist is the 'Smaller Waist Workout!'  Get ready to feel the burn in your obliques with this tiny waist ab workout! This toned oblique ab workout will target your sides and shave off inches from your waist! Have a go at this one too as it really will add value to your goal to get that Hourglass figure!

Leave your comments below, let me know what workouts you want to see next!




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