Exercises for hourglass figure are not just about looking good. They are about feeling strong, balanced, and confident in your own skin. Your body has already suffered a lot as a new mom. Now you are likely to desire to regain strength and form that fits your style of life and activity. This manual is unique to you as it involves soft but effective exercises that help to recover and create an hourglass figure bit by bit.
Being a mum does not make you any less you, and what you want to achieve in terms of fitness. It can be post-baby belly, weak core muscles or tight hips but this article will take you through effective exercises towards an hourglass figure that works with women just like you.
They are not brutal workouts, but they are focused exercises that will make your waistline, buttocks, legs and upper body fit. They do not require hi-tech equipment and can be done at home and integrated into your daily already full schedule.
We will be crunching down to the 40 best exercises to achieve an hourglass figure that would be ideal to all new mums who want to feel strong, feminine and not shy anymore.
16 Best Exercises for an Hourglass Figure for New Mums
1. Donkey Kicks
Start with all fours and raise one leg rear and up ensuring that you maintain a 90 degree knee bend position. Isolated glutes- These actions isolate the glutes to achieve a rounded and lifted hip. They also open up the core and enhance stability- although it helps greatly after childbirth.
2. Standing Kickbacks
As you get on your feet, kick with one leg straight in reverse, but ensure that you hold your back straight, and not with your lower back. It tightens the buttocks and pulls them up, as well as enhances the back posture and puts more bulk on the backside to create the hourglass figure.
3. Lying Hip Abduction
Lay on one side and straighten out your upper leg not touching your body and the core tight. This workout strengthens the external hips and shrink, and makes your waist slimmer by expanding hips. It is an excellent gesture to uphold the illusion of the hourglass, bottom-top.
4. Sumo Squats
Stand with a wider posture with toes facing outwards. Get down on the squat and get back up. It works your inner thighs and buttocks, opening up your hips and shaping the bottom part of your body. It is a nice alternative that would help to make it balanced and curvy.
5. Chair Dips
Use a sturdy chair. Bend your elbows downwards and straight up again. This tightens the skin along the arms and shoulders and shapes the figure of the upper body and makes the frame take a well rounded hourglass shape.
6. Hip Thrusts
Sit on the floor having your back to a couch. Project your feet on the floor and put up your hips. This thoroughly works the gluts, and adds volume to your butt creating an even stronger appearance of the hourglass figure on the lower body.
Related Article | 11 Home Exercises for Slim Waist Every Mom Can Do After Delivery
7. Resistance Band Side Steps
Take a resistance band and put it around your thighs and walk sideways. This works the hips and glutes and the leg muscles become stronger. It gives the lower body definition which aids in balancing your body shape and getting back to workouts after delivery without problems.
8. Pullover with Dumbbell
Lie with your back with a light dumbbell. Point your arms high up in the air and cross them over to your chest. You are working your chest, lats and arms, which would lead to a strong upper body to balance the lower curves and further would give one the hourglass appearance.
9. Resistance Band Kickbacks
Put some kind of band on your ankles. Bring the leg backwards and kick at right angles. It gives you the same tone and also lifts your glutes, which gives your lower half a shape and assists your post pregnancy body to acquire curves safely.
10. Mini Band Glute Bridges
Bring on a mini band over your knees and do a glute bridge. The resistance provided by the band is additional, providing more developed rounder glutes and aligning your knees. It assists in shaping out the lower body curves constituting the hourglass shape.
11. Standing Calf Raises
Get on your heels and take them off the ground and then put them back with moderation. This helps to tone your calves and ankles making your legs look much more balanced and having a more defined and feminine appearance at the bottom.
12. Pilates Leg Pull
Lay down on the stomach keeping your arms beneath your shoulders. Lift one leg, then the other. This works your glutes, hamstrings and back making you taller and giving your lower body some shape and guarding your core.
13. Seated Band Rows
The pose assumes sitting on the floor with legs straight, and wrapping a band around them and pulling the band toward you. This will make your back and arms strong and develop an upper body that balances your hips and gives the hourglass shape.
14. Lateral Lunges
Get up and pass to the right and bend one knee and the other straight. This works your glutes, quads, inner thighs which tighten the lower body and carve the hips- essential components in your hourglass figure plan.
15. Seated Overhead Press
Sit holding a light dumbbell in both hands. Raise, then reduce gradually. This tightens your shoulders and arms, aids in the upper body strength and balances your curves to have an entirely hourglass appearance.
16. Supine Marches
Lie in the back with hatched knees and march with one leg at a time. This low core movement causes your abdominal muscles to kick-start again and helps shape your waist as well as seals the divide in your abdominal muscles.
See also | HIIT Exercises for Women At Home Who Want Quick Results
Frequently Asked Questions
1. At which point is it safe to begin working on these exercises in order to have an hourglass figure after childbirth?
Starting light core and pelvic-floor rehab at around 6 weeks after childbirth, when it is given the go-ahead, is possible in most cases as a mum.
2. Is it possible to perform these exercises during the process of breastfeeding?
Yes, they might be safe during the process of breastfeeding. Remaining hydrated will ensure that you do not run out of milk during fitness recovery.
3. How frequently should I perform these exercises to have an hourglass figure?
Begin with two to three times a week. Once you become strong and energetic, you can extend it to 4 or 5 days.
4. Would I require equipment to do these exercises?
The majority of movements belong to bodyweight movements. However, a resistance band, dumbbells or strong chair can be used, but it is not required.
5. Will such exercises assist in dealing with diastasis recti?
Yes. A significant number of these moves are core-safe. Continue with crunches until your abdominal muscles have repaired and sealed.
6. Will I lose weight doing these hour glass figure workouts?
These exercises will aid in burning fats and developing muscles in the long run. Combine them with nutritiousness and sleep to achieve the greatest results.
7. What if I had a C‑section?
C-section takes a long time to heal. Breathing and pelvic-floor work is something to start with and you can add strength moves gradually at the advice of your doctor.
Conclusion
Your body has laboured and lagged to bring life. That is no small feat. Now it is time to feel good once more. These hourglass workouts would serve that process. They are tender, useful and target new mums. There is no rush. There is no need to be perfect. You just need to get started.
These 40 exercises are all you need to regain strength and personally shape your body and feel beautiful back in your own skin.
