In this article
This is a simple hourglass figure workout designed for busy people. The plan uses nine bodyweight moves you can do in your living room. Before you begin any new fitness plan, it is a good idea to check with a doctor, especially if you are pregnant, injured, or new to exercise.
You do not need any special equipment, just a mat and some space. The idea is to have a routine that is easy to stick with. The plan you can keep on a Wednesday beats the perfect plan you drop on Thursday. Let’s get started.
1. Glute Bridges (3 x 15)
Lie on your back with knees bent and feet flat on the floor, hip width apart. Place your arms by your sides. Push through your heels to lift your hips toward the ceiling until your body forms a straight line from your shoulders to your knees. Hold for a second, then slowly lower back down. This movement targets your glutes and hamstrings. For an easier version, do not lift your hips as high. A form tip is to squeeze your glutes at the top of the movement.
2. Bird Dog (3 x 10 per side)
Start on all fours with your hands under your shoulders and knees under your hips. Keep your back flat. Extend your right arm straight forward and your left leg straight back at the same time. Hold the position for a moment, keeping your core tight. Return to the starting position and repeat on the other side. For an easier version, extend only your leg or only your arm. A form tip is to avoid arching your back; keep your spine neutral throughout the movement.
3. Side Plank (Right) (3 x 30 sec)
Lie on your right side with your legs straight. Prop your body up on your right forearm, making sure your elbow is directly under your shoulder. Lift your hips until your body is in a straight line from your ankles to your head. Hold this position. To make it easier, you can bend your knees and stack them, lifting your hips from your knees instead of your feet. For good form, keep your hips stacked and avoid letting them sag toward the floor.
4. Side Plank (Left) (3 x 30 sec)
Now, switch to your left side. Lie down with your legs straight and prop yourself up on your left forearm. Make sure your elbow is right below your shoulder. Raise your hips so your body forms a straight, rigid line. Hold the position for the set time. The easier version is to bend your knees and lift from there, keeping the hips high. A form tip is to engage your core muscles to help maintain stability and prevent your hips from dropping to the mat.
5. Fire Hydrants (3 x 15 per side)
Begin on all fours, with a neutral spine. Your hands should be under your shoulders and your knees under your hips. Keeping your knee bent at a 90 degree angle, lift your right leg out to the side until it is parallel with the floor. Lower it back down slowly. Complete all reps on one side before switching to the other. For an easier version, do not lift your leg as high. A key form tip is to keep your core engaged to prevent your body from tilting.
6. Donkey Kicks (3 x 15 per side)
Start on your hands and knees, with your back flat. Engage your core. Keeping your right knee bent, lift your right leg behind you until your thigh is parallel to the floor. The bottom of your foot should face the ceiling. Squeeze your glute at the top, then lower your leg back to the start. Do all repetitions on one side, then switch. For an easier version, reduce the range of motion. A form tip is to avoid arching your back as you kick your leg up.
7. Knee Push-ups (3 x 10)
Start in a modified plank position with your knees on the floor and hands slightly wider than your shoulders. Your body should be a straight line from your head to your knees. Lower your chest toward the floor by bending your elbows. Push back up to the starting position. This move works your chest, shoulders, and arms. If this is too easy, perform a standard push-up from your toes. A form tip is to keep your elbows tucked in slightly, not flared out to the sides.
8. Supermans (3 x 12)
Lie face down on your mat with your arms extended in front of you and your legs straight behind you. At the same time, lift your arms, chest, and legs off the floor. Keep your neck in line with your spine. Hold for a second at the top, feeling the contraction in your lower back. Slowly lower back down. For an easier version, lift only your upper body or only your legs. A form tip is to use your back and glute muscles to lift, not momentum.
9. Russian Twists (3 x 30 sec)
Sit on the floor with your knees bent and feet flat. Lean back slightly until you feel your core muscles engage, keeping your back straight. Clasp your hands together in front of your chest. Twist your torso from side to side, moving your hands toward the floor on each side. For an easier version, keep your feet on the floor. To make it harder, lift your feet off the floor. The main form tip is to rotate your entire torso, not just your arms.
How to do the plan
Do each exercise for the number of repetitions or time listed. For exercises that work one side at a time, like Side Planks, complete the set on one side and then immediately do the set on the other. Rest for 30 to 60 seconds between each of the nine exercises. For a longer workout, you can repeat the entire circuit two or three times.
Safety first
- Listen to your body. Stop if you feel sharp pain.
- Use a yoga mat or a soft carpet for comfort.
- Keep water nearby to stay hydrated.
- Focus on good form over speed or number of reps.
- Warm up for 5 minutes with light cardio, like jogging in place.
FAQ
How often should I do this workout?
You could do this routine 2 to 3 times a week on non consecutive days. Listening to your body and allowing for rest is important.
Do I need any equipment?
No, this is a bodyweight workout. All you need is some floor space and a yoga mat for comfort if you have one.
Can I make this workout harder?
Yes, you can increase the number of reps, add another set, or shorten the rest time between exercises. You can also add resistance bands to moves like Glute Bridges and Fire Hydrants.
