10 Best Hourglass Body Exercises for A Small Waist

Creating a smaller, more defined waist doesn’t happen overnight. It takes consistency, smart training, and patience. I know this firsthand—building an hourglass shape took months of focused workouts, and just a short break was enough to undo progress. That’s how quickly habits matter.

The good news? A smaller waist is achievable. With the right exercises and a supportive diet, you can sculpt your midsection, strengthen your core, and create that balanced, curvy silhouette in a healthy way.

If your goal is to tone your waist, tighten your core, and improve overall body shape, these exercises deserve a spot in your routine. Grab your mat and let’s begin.

1. Planks

Planks are one of the most effective exercises for strengthening the entire core. They engage your upper abs, lower abs, and deep stabilizing muscles that help pull the waist inward.

Muscles worked: Core, shoulders, back, glutes
Sets: 3
Time: 30 seconds per set
Rest: 30 seconds

How to do it:

• Lie face down on a mat.
• Lift your body using your forearms and toes.
• Keep your body in a straight line from head to heels.
• Brace your core and avoid dropping or lifting your hips.

2. Bicycle Crunches

Bicycle crunches are excellent for targeting the obliques, which play a major role in shaping a smaller waist. They also improve coordination and core control.

Muscles worked: Core, obliques
Sets: 3
Reps: 15 per side
Rest: 30 seconds

How to do it:

• Lie on your back with your hands behind your head.
• Lift your legs and bend them at a 90-degree angle.
• Bring one knee toward your chest while twisting your torso toward it.
• Alternate sides in a controlled motion.

3. Lat Pull-Downs

A wider back creates the illusion of a smaller waist. Lat pull-downs improve posture while building upper-body width.

Muscles worked: Upper back, shoulders, biceps
Sets: 3
Reps: 12
Rest: 30 seconds

How to do it:

• Sit at the lat pull-down machine with a wide grip.
• Pull the bar down toward your upper chest.
• Squeeze your shoulder blades together.
• Slowly return to the starting position.

4. Shoulder Press

Building shoulder strength helps balance your proportions and visually enhances the waist-to-hip ratio.

Muscles worked: Shoulders, triceps, upper back
Sets: 3
Reps: 10
Rest: 30 seconds

How to do it:

• Hold dumbbells at shoulder height.
• Press them upward until arms are extended.
• Lower slowly back to shoulder level.
• Keep your core engaged throughout.

5. Seated Rows

Seated rows add depth and definition to your back, contributing to a more sculpted upper body and tighter waist appearance.

Muscles worked: Back, shoulders, biceps
Sets: 3
Reps: 12
Rest: 30 seconds

How to do it:

• Sit on the rowing machine with knees slightly bent.
• Pull the handle toward your torso.
• Squeeze your shoulder blades together.
• Extend arms slowly to return.

6. Squats

Squats are a full-body movement that strengthens the lower body while engaging the core for stability.

Muscles worked: Glutes, quads, hamstrings, core
Sets: 3
Reps: 15
Rest: 30 seconds

How to do it:

• Stand with feet shoulder-width apart.
• Lower your hips as if sitting into a chair.
• Keep chest lifted and knees behind toes.
• Push through your heels to stand.

7. Deadlifts

Deadlifts strengthen the posterior chain and improve overall muscle tone, including core engagement.

Muscles worked: Glutes, hamstrings, lower back, core
Sets: 3
Reps: 10
Rest: 45 seconds

How to do it:

• Hold weights in front of your thighs.
• Hinge at the hips while keeping your back straight.
• Lower weights toward the floor.
• Drive your hips forward to stand tall.

8. Leg Raises

Leg raises are highly effective for strengthening the lower abdominal area, which helps define the waistline.

Muscles worked: Lower abs, hip flexors
Sets: 3
Reps: 15
Rest: 30 seconds

How to do it:

• Lie flat with legs extended.
• Lift legs together toward the ceiling.
• Lower them slowly without touching the floor.
• Keep your core tight throughout.

9. Russian Twists

Russian twists help sculpt the waist by strengthening the obliques and improving rotational core strength.

Muscles worked: Core, obliques
Sets: 3
Reps: 20 total
Rest: 20 seconds

How to do it:

• Sit with knees bent and feet slightly lifted.
• Lean back slightly while keeping your back straight.
• Twist from side to side, holding a weight.
• Control the movement with your core.

10. Hip Thrusts

Strong glutes enhance curves and create contrast with the waist, contributing to an hourglass shape.

Muscles worked: Glutes, hamstrings, core
Sets: 3
Reps: 12
Rest: 45 seconds

How to do it:

• Sit with your upper back against a bench.
• Place your weight over your hips.
• Drive your hips upward using your heels.
• Lower slowly and repeat.

Key Takeaways

A smaller waist and defined hourglass shape come from consistent training, smart exercise selection, and balanced nutrition. Progress takes time, but with patience and dedication, results are absolutely achievable.

Focus on combining strength training, core work, and healthy eating. Stay consistent, listen to your body, and trust the process—the results will follow.