12 Exercises for a Smaller Waist and Shapely Hips

Are you dreaming of an hourglass figure?

Our exercises for a smaller waist and shapely hips will help you build the figure you've been dreaming of!

Uniqueness is one of the things that makes our bodies so beautiful! If we all looked the same, how boring would that be? We should celebrate our differences! That said, from time to time, it is totally understandable to be a bit envious of the traits or characteristics of others.

I, for one, can’t help but admire the women in the gym that have itsy-bitsy waists and full, shapely hips. We all have visions in our mind of how we would like to look. Some of these features we simply can’t change, but we can definitely make an impact on others! If a tighter waist and fuller-looking hips are a preference of yours, these exercises for a smaller waist and shapely hips can help.

Best Exercises for a Smaller Waist and Shapely Hips

Tighten your waist and reshape your hips with these awesome exercises!

To tighten your waist and add some curves to your hips, there are certain muscles that need to be trained regularly. These muscles include your internal and external obliques as well as your abductors and gluteal muscles. 

When you isolate a muscle or muscle group consistently, you can strengthen and shape that part of your body. Strengthening your obliques tightens the muscles, which will help to pull your waist in. Working your hips and glutes will tighten, tone, and lift, to leave you with a more voluptuous figure!  

The exercises below can be performed in order as their own workout, or you can pick and choose to add a few of them to your usual core or lower-body routines. Either way, we highly recommend performing each of them at least once per week! 

Heel Touches

This first exercise targets all of your abdominal muscles but focuses primarily on the obliques. 

Perform the movement for 30 seconds. Repeats for three sets, resting 30 seconds in between. 

Hip Bridge with Abduction

This exercise target your hips while also hitting your booty and work your core. If you have access to a band, place it around your thighs just above your knees to add extra tension! 

Perform three sets of 15 repetitions, resting for 30 seconds after each set.

Triangle Crunch

These crunches will target your obliques and help you build better stability in your core. 

Complete three sets of 10 reps on each side, resting for up to 30 seconds in between sets.

Starfish Crunch

This move hits all of the muscles of the core, and the alternating hand to toe movement will really challenge the obliques.

Perform this exercise for 30 seconds and complete three sets total. Rest for up to 30 seconds after each set. 

Fire Hydrants + Heel Up

We LOVE this move, because it will isolate your hip muscles and go straight to targeting your booty. It’s a 2 for 1! This is another exercise that you can add a band around your lower thigh if you’d like to make it more challenging.

Perform three sets of 10 full reps on each side, resting for 30 seconds in between each set.

Oblique V-Ups

This exercise is a real challenge, but the effort will be well worth it! Oblique V-ups isolate the external obliques to leave you with a stronger core and tighter waist.

Perform three sets of 10 reps on each side, resting for 30 seconds after each set. 

Plie Squats

The wide stance involved in these squats challenge the outer hip muscles while also working your butt, quads, hamstrings, and calves. Place a band around your legs, just above your knees, to make this move more difficult!

Perform three sets of 15 repetitions, resting for 30 seconds in between each set. 

Shifting Lateral Lunge

These lunges keep the tension on your hip and gluteal muscles as you slowly move side to side. Extended periods of tension lead to stronger, more toned muscles!

Perform this exercise for 30 seconds. Complete three sets, resting for up to 60 seconds after each set. 

Windshield Wipers

Although it’s primarily an ab workout for your obliques, this move also doubles as a butt and hip stabilizer exercise.

Perform three sets of 20 alternating reps (10 on each side). Rest for 30 seconds before beginning the next set.

Side-Stepping Curtsy

This triple threat hits the thighs, glutes, and hips. If enhancing curves is your goal, these need to be included in your routine! Go ahead and add a band just above your knees to increase the burn.

Perform 10 repetitions on each side for a total of three sets. For this one, you can rest for up to 60 seconds after each set.

Bicycle Crunches

An all around fantastic exercise for your core, this move challenges your obliques to cinch that waist! 

Complete as many reps as you can in 30 seconds. Perform three sets, resting for up to 60 seconds after each set. 

Plank Hip Dips

I always like to finish off any workout with a plank, but on leg day, I add hip dips to the mix! This move will not only work your abs and waist, but your hips and glutes, too.

Perform this move for 30 to 60 seconds. Complete three total sets, resting for up to one minute after each set.

Are you looking forward to trying these exercises for a smaller waist and shapely hips? Which one looks like the most fun to you? Let us know in the comment section below! 

If you like these waist and hip exercises, you may also want to check out The Perfect Hourglass Workout Challenge!

Be sure to follow us on Facebook and Pinterest to stay up to date on all of our latest workout routines!

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Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She’s a Florida girl, currently living in Colorado. Some of her favorite hobbies include hiking, snowboarding, and hanging out at the beach, although weight lifting is her greatest passion. Erin believes that sustainability is the single most important factor to a successful fitness routine. She says, “If you can find a form of exercise that you truly enjoy, there will never be a fitness goal that you can’t achieve!"

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