8 Best and Effective Exercises To Get An Hour Glass Figure

3. Single-Leg Bridge and Press:


single-leg-bridge-and-press

HOW TO DO:

  • Grab a pair of dumbbells and lie faceup with left knee bent, heel on top of step, and right leg extended as straight as possible above hip (both feet are flexed).
  • Open arms to sides of shoulders at 90 degrees.
    Press down with left leg and lift hips up into a bridge as arms extend above midline of chest, rotating palms to face head.
  • Slowly and with control, return to starting position. Do all reps on one side, then repeat on opposite side to complete one set.
  • Sets: 3
  • Reps: 10

4. LATERAL STEP-UPS:

lateral-step-ups

HOW TO DO:

  • Stand to the right of a 12 to 18 inch step or bench. Plant your left foot on the step and place your hands on your hips.
  • Press into your left foot, extend right leg, and spring up and over the step,¬† planting the right foot on the step and extending the left leg out into a side lunge.
  • Immediately reverse the move, springing up and over to the right.
  • Think of this move as your feet exchanging places on the step.
  • Continue alternating for a full set. 10 to 12 reps per side

5. SIDE PLANK WITH MOVING KNEE:

side-plank-with-moving-knee

HOW TO DO:

  • Lie face down on the floor so your upper body is propped on your forearms with your elbows directly beneath your shoulders.
  • Lift your body off the floor so your body is suspended in a straight line supported by your forearms and toes.
  • Roll to the left, rotating your left arm, so your upper body is propped up on your left forearm, elbow directly beneath shoulder and forearm running perpendicular to your body.
  • Stack your feet and place your left hand on your hip, elbow pointed up.
  • ¬†Raise your right leg and bring your right knee to your right elbow.
  • Return to start. Switch sides. 8 to 10 reps
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