Workout for hourglass figure....

💪BODY WORKOUT.....

To achieve an hourglass figure, you'll have to focus on exercises that target your hips, waist, and shoulders while maintaining overall body strength and toning. Here's a detailed workout plan that you can follow:

1. Warm-up:-

•    Start with 5-10 minutes of light cardiovascular exercise like jogging, jumping jacks, or cycling to increase your heart rate and warm up your muscles.
•    Perform dynamic stretches for your entire body, including your neck, shoulders, arms, back, waist, hips, and legs. This will help improve flexibility and prevent injuries.

2. Resistance Training:-

•     Squats: 3 sets of 12-15 reps:

     Stand with your feet shoulder-width apart, lower your body as if sitting back into a chair, keeping your back straight. Push through your heels to return to the starting position.

•     Lunges: 3 sets of 12-15 reps (each leg):

     Take a step forward with one leg, lowering your body until both knees are bent at a 90-degree angle. Push back up to the starting position and repeat with the other leg.

•    Glute Bridges: 3 sets of 12-15 reps:

     Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, squeezing your glutes at the top, and lower back down.

•     Russian Twists: 3 sets of 12-15 reps (each side):

     Sit on the floor with your knees bent, lean back slightly, and lift your feet off the ground. Twist your torso from side to side, touching the floor on each side.

•     Shoulder Press: 3 sets of 12-15 reps:

     Hold dumbbells or a barbell at shoulder height, palms facing forward. Press the weights overhead, fully extending your arms, and lower back down.

•     Bent-Over Rows: 3 sets of 12-15 reps:

     Stand with your feet shoulder-width apart, slightly bend your knees, hinge forward at the hips, and let your arms hang down. Pull the weights up toward your chest, squeezing your shoulder blades together, and lower back down.

                 

               

3. Core Exercises: -

•     Plank: Hold for 30-60 seconds

     Get into a push-up position, resting on your forearms. Keep your body in a straight line from head to toe, engaging your core muscles. Hold this position for the desired time.

•     Side Plank: Hold for 30-60 seconds (each side)

     Lie on your side with your elbow directly beneath your shoulder, legs extended. Lift your hips off the ground, creating a straight line from head to toe.

•    Bicycle Crunches: 3 sets of 12-15 reps (each side)

     Lie on your back, bring your knees toward your chest, and lift your shoulder blades off the ground. Straighten your right leg, twist your torso, and touch your left elbow to your right knee. Repeat on the other side.

                                                                                          

    

4. Cardiovascular Exercise: -

•     Perform 20-30 minutes of moderate to high-intensity cardio exercises such as running, cycling, swimming, or dancing. This will help burn excess body fat and improve overall fitness.
•  Here are some cardiovascular exercises that you can incorporate into your workout routine to improve your overall fitness and burn calories:

a). Running/Jogging:  Whether on a treadmill or outdoors, running or jogging is an excellent cardiovascular exercise that engages your entire body and helps burn calories. Start with a comfortable pace and gradually increase intensity and duration.

b). Cycling:   You can go for a bike ride outdoors or use a stationary bike at the gym. Adjust the resistance and speed according to your fitness level and pedal for an extended period to get your heart rate up.

c). Swimming: Swimming is a low-impact, full-body workout that is gentle on the joints. It improves cardiovascular endurance while working your muscles. Try laps or various swimming strokes to mix up your routine.

d). High-Intensity Interval Training (HIIT):  HIIT involves short bursts of intense exercise followed by brief recovery periods. It can be done with exercises like burpees, jumping jacks, mountain climbers, or high knees. Alternate between high-intensity and rest periods for an intense cardio workout.

e). Jumping Rope: Skipping rope is a simple and effective cardiovascular exercise. It helps improve coordination, balance, and endurance. Start with shorter intervals and gradually increase the duration as you build stamina.

                                  

5. Cool-down and Stretching: -

•     Finish your workout with 5-10 minutes of light aerobic exercise like walking or jogging to gradually lower your heart rate.
•    Stretch your entire body, focusing on the muscles you worked during the workout. Hold each stretch for 15-30 seconds without bouncing.

Remember to listen to your body and adjust the weights and intensity as needed. It's also essential to maintain a balanced diet and get enough rest for optimal results. Consulting a fitness professional or personal trainer can provide personalized guidance and ensure proper form during exercises.