Works: Core muscles, gluteus maximus, and hamstrings
- Lie on the floor with knees bent and feet about hip width apart.
- Raise hips off the floor until your pelvis creates a straight line from your ribs to your knees. (Lying next to a mirror is helpful to make sure you're getting your hips up high enough.)
- Hold for 1-2 seconds at the top and then release.
- Perform 8-12 repetitions and repeat 5 sets.
How it achieve an hourglass figure:
"Bridges are one of the best exercises to get a perky booty," explains Champion, "which is exactly what you want paired with that whittled waist."
6. Face Pulls
Works: Upper back (rhomboids) rear delts, back and shoulders
- Set the band or stack to about chest height, stand back and grab the other end in both hands.
- Stand in a firm stance, then pull the weight back towards your face. Tip: You can do this with resistance bands or the cable stack at the gym.
- Begin with light weight and sets of 15-20 until fatigued.
How it achieves an hourglass shape:
This move helps women define their backs and shoulders, says Liu. "More importantly, it is a great exercise to help with posture and helping the body with the weight of your boobs." As the rhomboid muscles are relatively small, she suggests a lighter weight to focus on working them instead of the larger surrounding muscles.
7. Lateral Lunges
Works: gluteus medius, outer thighgs (lateral quads), inner thighs
Hold a weight, usually dumbbells or kettlebells, and lunge as deep as is comfortable to the side.
For Extra challenges, add dumbbells and perform an upright row at the top of the move.
How it achieves an hourglass figure:
Lateral lunges works the gluteus medius, the muscle that sits on the outer edge of your hip, the outer thighs (lateral quads) and as an added bonus, the inner thighs, too, explains Liu. "We all want to tone those bits up!"