Exercises to Avoid If You Have an Hourglass Figure

If you have an hourglass figure, you may be wondering what exercises you should be doing to maintain your shape. The most common problem areas for hourglass figures include the waist, hips, and thighs. These areas tend to store fat quickly, making it harder to maintain a defined waist and curvy hips. Luckily, hourglass figures respond well to exercise.

Cardiovascular exercises like running, cycling, and swimming are effective in burning fat and maintaining a healthy weight. Resistance training is also crucial as it helps tone and define the muscles, giving you a more sculpted look.

While exercise is important for overall health and fitness, some exercises may work against your goal of achieving an hourglass figure. However, it’s important to take this information with a grain of salt. Keep in mind that any exercise is better than no exercise. If you enjoy doing exercises that aren’t typically recommended for hourglass figures, you can continue doing them.

There are no hard and fast rules when it comes to exercise. As long as you perform them properly, support your body with a health diet, and take time to recover, chances are your body will respond well. But if you want to maximize your hourglass figure, you many want to consider certain exercises to prioritize over others.

Exercises to Avoid (Or Make Less of a Priority)

Woman Jogging on Pier

If you have an hourglass figure, you may be tempted to do certain exercises to enhance your curves. However, some exercises can actually make your waistline look thicker and detract from your hourglass shape. Here are some exercises to avoid or start prioritizing less:

High-Impact Cardio

High-impact cardio exercises, such as running and jumping, can cause your body to burn off fat from all over, including your curves. Instead, focus on low-impact cardio exercises, such as walking, cycling or swimming. These exercises can help you burn calories without compromising your hourglass figure.

Isolated Abdominal Exercises

Exhausted overweight black woman resting on floor after training in gym

While it’s important to strengthen your core muscles to maintain good posture and balance, some isolated abdominal exercises can actually make your waist appear thicker. Exercises like weighted crunches and weighted side bends can bulk up your oblique muscles, making your waistline look boxy. Instead, focus on exercises that work your entire core, such as planks and bridges.

Excessive Weight Lifting

While weight lifting can help you build muscle and tone your body, excessive weight lifting can cause your muscles to bulk up, making your curves less prominent. Avoid exercises that target your oblique muscles, such as wood chops and side planks. Instead, focus on exercises that target your upper back and shoulders, such as pull-ups and shoulder presses.

Exercises to Prioritize

Woman in Gray Tank Top Holding Two Black Dumbbells

When it comes to working out, it’s important to find exercises that are effective for your body type. There are plenty of alternative exercises that can help you achieve your fitness goals while also enhancing your curves.

Low-Impact Cardio

Cardio is an essential part of any workout routine, but high-impact exercises like running and jumping can be tough on your joints. Instead, try low-impact cardio exercises like walking, cycling, or swimming. These exercises will get your heart rate up without putting too much stress on your body.

Here are some low-impact cardio exercises you can try:

  • Walking on a treadmill or outdoors
  • Cycling on a stationary bike or outdoors
  • Swimming laps
  • Rowing on a rowing machine

Full-Body Workouts

Full-body workouts are a great way to tone your entire body, including your curves. These workouts typically include a combination of strength training and cardio exercises. The key is to focus on exercises that work multiple muscle groups at once, rather than isolating individual muscles.

Here are some full-body exercises you can try:

  • Push-ups
  • Squats
  • Lunges
  • Deadlifts
  • Burpees
  • Mountain climbers

Functional Training

A Couple Exercising Outdoors

Functional training focuses on exercises that mimic everyday movements, like lifting and carrying objects. These exercises can help improve your overall strength and mobility, while also enhancing your curves. Plus, they’re great for building a strong core, which is essential for maintaining good posture and balance.

Here are some functional training exercises you can try:

  • Kettlebell swings
  • Medicine ball slams
  • Battle ropes
  • Farmers walks
  • Box jumps

Any Exercise Is Beneficial

A Woman Stretching Her Neck

Remember, it’s not just about avoiding certain exercises—it’s about incorporating the right ones into your workout routine. You don’t have to completely avoid any type of exercise if you enjoy. You just might want to consider prioritizing others over it.

For instance, it isn’t a bad thing to do exercises that target the oblique muscles. However, since these muscles run along the sides of your abdomen, focusing on them during your workouts can add bulk to your waistline, which can detract from your hourglass shape. Exercises such as weighted crunches, weighted side bends, wood chops, side planks, and hip dips all target the oblique muscles and should be less of a priority if you want to maintain your curves.

Instead, focus on exercises that target the glutes, hips, and thighs, such as squats, lunges, and deadlifts. These exercises can help to enhance your curves and create a more defined hourglass shape. Additionally, exercises that work the core without targeting the obliques, such as planks and sit-ups, can help to tone your midsection without adding bulk to your waistline.

It’s also important to remember that achieving an hourglass figure is not just about exercise. A healthy diet and lifestyle are crucial. Avoid processed foods, excess sugar and alcohol, and prioritize getting enough sleep and managing stress.

By incorporating the right exercises and lifestyle changes, you can achieve the hourglass figure you desire. Remember to listen to your body, take breaks when needed, and always consult with a healthcare professional before starting any new exercise routine.

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