Last Updated on May 4, 2020
A lot of women I’ve trained want to lift and tighten their tushes. While others wish they had more junk in the trunk. I know I do. I swear my mom took no-ass-itol pills when she was pregnant with me!
Whether you want to add a little lift or some boost to your booty, there are 8 crucial moves to master to sculpt an hourglass figure. The muscles to target? Your butt and gut!
A flat front helps balance your physique and emphasize the bubble in the back. This workout will help you sculpt a sexy hourglass figure fast.
Behold!
Sculpt Serious Curves with the Hourglass Workout
See me explain the workout and share the exercises in today’s episode of CCtv.
8 Easy (but effective) Exercises to Sculpt a Tiny Waist and Bubble Butt
Perform the exercises in each set, back-to-back with little to no rest between to keep your heart rate up and burn more calories. For the best results repeat each exercise 20 times and repeat the series of sets 3 times. This entire workout only takes about 30 minutes. Make sure you take little to no rest between exercises.
THE HOURGLASS WORKOUT
Pin this workout to Pinterest so you’ll have it forever.
Get Your HourglASS On!
Want an extra booty boost? Add more Bubble to your Butt with my Squat Challenge. This Butts and Guts Workout will help you sculpt serious curves, too.
But they only work if you work it! So work it! You are so worth it!
xxoo
You can’t out-exercise a bad diet. For the best possible results, follow a meal plan and complete workout program. If you need help I’ve got you covered.
Results using my Total Transformation Program
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Dr. Christina Carlyle is a Doctor of Functional Medicine, FDN-P, Nutritionist, & Trainer who transformed her body and health – getting off 7 medications and losing 40 pounds for good. Now, she helps other women get happy, healthy, and fit – quickly & naturally – without any BS
Hi Christina! Love your workouts! Do you recommend doing both your bubble butt and hourglass workouts during the same time period? Or should I finish one before I start the other? Thanks.
-Jessica
You can do them simultaneously. Abs and glutes (and calves) are the only muscle groups you can train on consecutive days.
Hi, will this workout that is listed above give me curves on the sides of my stomach and a bubble butt? Or just one or the other? Because I really want both.
The exercises target the booty and obliques of your core so it helps with both! I specifically designed it that way! It only works if you work it, so work it, you’re worth it! xo CC
When you say, “repeat 30 times” are you talking in each set, each excercise you do 30 reps and repeat each set 3 times? Like do the squats with a ball 30 times and repeat set one 3 times?
Do 30 reps, during each set. Repeat 3 full sets to complete your workout. <3
That’s an intelligent answer to a difficult question xxx Thank you Christina!!!
Hi how many times a week should u do this? Everyday? Every second day?
Never repeat the same workout more than 2 times a week. All of my workouts are designed to be done along with my Total Transformation Program – you’ll get the nutrition training and workouts you need to burn fat asap. Here’s a link for you. xo https://www.christinacarlyle.com/total-transformation-program/
How much do the dumbells weigh?
I use 5 pound weights when I shoot videos. But if I was doing this workout I’d use an 8 pound set.
sorry if I missed the answer in your post. How frequently should this routine be performed to see results? Like if I do this four times a week will I see results in a month? Two months? What do you suggest? I have six months to reach my body goals and I really want to get started today. I’m probably fifteen-twenty lbs overweight, but am more concerned with building my shape. I carry most of my weight in my lower half. I have a large-ish tush that I would like rounder/higher, thick thighs and calves that I would like leaner and I dont carry much extra weight in my belly but would like a smaller waist. Making healthy eating choices wont be difficult but I have no idea how to exercise! Googling workouts provided dozens of results, I dont know whats right for me/ don’t want to waste time!
This workout won’t do much unless you’re following a meal and cardio program. You need all 3 to get the results you’re looking for. I’d recommend alternating this workout with others… you will plateau if you do this workout only 4 times a week for 30 days. This workout is part of a complete routine.
I was wondering, how do I find the diet plan to get a hourglass figure?
Take my free metabolic profile and I’ll recommend one for you. xo
I just read that doing side dumbbell dips will form muscle in my sides and make my waist thicker instead of getting that femine look. Is that true? I’m using 25 lbs Dumbbells and doing 15-20 reps each side.
Not at all. Using very heavy weight and little reps builds muscle resulting in a ‘thicker’ look. Your rep count and weight is perfect for creating a tiny waist.
Great routines you put together; can hardly wait to show at beach!
I am tempted to try your hourglass workout. However, I am concerned that intense abdominal work carries with it a risk for a more block-shaped waistline. My experience has been that doing a lot of ab exercises (even non weighted), while creating a flat surface, also decreases the feminine curve of the waistline. I am a natural hourglass and typically just stick to engaging my core by using my “inner corset muscles” while doing lower body work (i.e, deadlifts, bridges). Once a week (or two) I add in some light focused ab work such as torso twists with a broom handle. Any thoughts?
This isn’t an intense abdominal workout so you wouldn’t be building mass… Incorporating lower back and oblique exercises while building the glutes – like with this workout – is the best best way to sculpt hourglass curves. Your current frequency isn’t enough to see a significant difference. I’d increase your frequency and follow a complete training program (meal plan, cardio, + full body training spilt).
Hi I am fat girl, and I want to get a hourglass figure my shape is 36 bust, waist 29 and hips 29… Please tell me if I do that workout will I lose the weight as well
As always, my workouts won’t do much unless you’re following a meal plan and complete cardio and weight training program. This workout will help, but it won’t do much if it’s the only thing you’re doing.
Hello Christina
I’ve a natural hourglass figure but I gained weight recently. I’m working out in gym and following a high protein diet and everything. Currently I’m 57kgs with sizes (38-28-38). But I can’t seem to reclaim my tiny waist back. I have love handles. So I read that doing core strengthening and oblique muscle workout will blast away my love handles but I’ll also develop muscles which will make my waist broad..
I want my love handles to go away but I also want a tiny sculpted waist. May I please have your thoughts.
These exercises don’t require lifting heavy weights and the rep counts strategy won’t build bulky muscle so you won’t get broad.
Hello Christina, are these workouts okay for women with diastasis recti??
That depends on how severe your case is… and if your doctor has cleared you to exercise. What did your doctor tell you?
Hi Christina,
I’ve have been researching workouts routines and I really love the content you are posting. If we do a meal plan, cardio, and one of your weightlifting programs, how to we incorporate workouts like these into it? Like, do we do our weight training and then this routine or do we do this workout on a ‘resting’ day?
If you’re doing my program please send me an email at [email protected] and I’ll advise you personally.
Love this workout so much! Thanks Christina. You’re the best.