Simple Exercises to Get Hourglass Figure

 

Evidence has shown that the “hourglass figure” goes right back to our evolutionary past where a 0.7? waist to hip ratio was considered desirable. A 0.7? waist to hip ratio entails of wide hips and a narrow waist and in the past these were signs of fertility. To calculate your own waist to hip ratio, all you need to do is divide your waist circumference to your hip circumference.




Having an hourglass figure has been popular for many years, however, we have researched into how to develop an hourglass figure and have discovered ways to obtain something close to this through exercise and determination – without plastic surgery.

1. Side Kick Push-Up:

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How to Do:

  • Get in a push-up position. Your body should form a diagonal line from heels to head, and be sure to engage your core.
  • Lower down and back up for one push-up.
  • After coming back up, lift your right leg and kick it underneath your body.
  • If you’re feeling stable, lift your left arm as you do this.
  • Do another push-up, and repeat the kick, this time with your left foot.
  • Repeat, and aim for 12–15 reps.

2. Russian Twist:

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How to Do:

  • Begin in a seated position with bended knees and flat feet.
  • Lean back slightly with a strong straight back and get into a comfortable position, contracting your ab muscles.
  • Stretch your arms out in front of you and twist the torso from side to side.
  • For more intensity, tap the floor to the right of your hip and then the left side.
  • To further increase difficulty, lift your feet off the floor or use a weighted medicine ball in your hands.

3. Side Leg Raises:

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How To Do:

  • Lying on your side at the rear edge of a mat, place your feet at the front edge of your mat,
  • Then lift your upper leg and turn it out it in the hip socket.
  • Keeping your hips stacked and your torso as still as possible,
  • Lift and lower the leg, reaching out from the top of the thigh. Repeat on the other side.

4. Bicycle Crunches:

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How To Do:

  • Lie flat on the floor with the lower back pressed into the ground
  • Place your hands slightly either side of your head, do not lock your fingers or pull the head up
  • Lift your knees to a 45 degree angle
  • At first slowly go through a bicycle pedal motion with the legs
  • Alternately touching your elbows to the opposite knee twisting back and forth through the core,
  • Keep the elbows back rather than forward to the chest as this could strain the neck.





5. Oblique V-Up:

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How To Do:

  • Lie on your side with your legs extended and your left arm resting in front of you.
  • Prop up your upper body with your right forearm against the floor.
  • Raise your legs about 4-6 inches off the ground.
  • But don’t raise your upper body to meet this movement.
  • Focus on your obliques as you raise your legs. Hold for 15-30 seconds.
  • Switch sides and repeat for 4 reps total.

6. Dumbbell Side Bend:

dumbbell-side-bend666

How to Do:

  • Stand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist.
  • Your feet should be placed at shoulder width. This will be your starting position.
  • While keeping your back straight and your head up, bend only at the waist to the right as far as possible.
  • Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale.
  • Now repeat the movement but bending to the left instead.
  • Hold for a second and come back to the starting position.
  • Repeat for the recommended amount of repetitions and then change hands.

7. Single-Leg Cross Slide:

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How to Do:

  • From a straight-arm plank position (with towel folded under feet).
  • Shift into a single-leg plank by bending left knee into chest and pressing inside of foot against inside of right knee.
  • Engage abs and bend right knee, sliding towel in, so that both knees come to the outside of left elbow.
  • Slide and extend right leg back out into single-leg plank. That’s one rep.
  • Do 10 reps on the right, and then repeat on the left.

8. The Wood Chop:

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How to Do:

  • Start with your feet shoulder width apart, and your knees slightly bent.
  • With a weight in your hand, start with your arm across your body.
  • Holding the weight with both hands next to the opposite hip. Bring your arm up and diagonally across your body.
  • This works the muscles on your sides where your love handles are.
  • Make sure you are using your core to move the weight, not just your arms.





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