THE ULTIMATE HOURGLASS BODY PLAN
🌟 GOAL:
Achieve a lean, toned, feminine hourglass body at home through a balanced mix of workouts, nutrition,
and self-care.
📊 WEEKLY STRUCTURE:
Day Focus Area
Monday Lower Body + Booty
Tuesday Abs + Waist Sculpting
Wednesday Full Body + Cardio
Thursday Upper Body + Back Toning
Friday Dance Cardio + Core
Saturday Booty Isolation + Thigh Gap
Sunday Rest + Stretch/Yoga
💪 WORKOUT DETAILS:
🏋♀️ MONDAY – Lower Body + Booty
• Warm-up: 5 mins leg swings, squats
• Squats – 3 sets x 15 reps
• Glute bridges – 3 x 20
• Donkey kicks – 3 x 15 per leg
• Fire hydrants – 3 x 15
• Step-ups – 3 x 12 (use stairs or chair)
• Calf raises – 2 x 25
💪 TUESDAY – Abs + Waist Sculpt
• Standing oblique crunch – 3 x 15 each side
• Russian twists – 3 x 20
• Plank – 3 x 30-60 secs
• Bicycle crunches – 3 x 20
• Side plank dips – 3 x 10 each side
• Toe touches – 3 x 15
1
✨ WEDNESDAY – Full Body + Cardio
• Jumping jacks – 3 mins
• Burpees – 3 x 10
• Squat to overhead press (use light dumbbells) – 3 x 12
• Mountain climbers – 3 x 30 secs
• High knees – 3 x 1 min
• Plank walk-outs – 3 x 10
💪 THURSDAY – Upper Body + Back
• Arm circles – 2 mins
• Dumbbell bicep curls – 3 x 15
• Tricep dips on chair – 3 x 10
• Shoulder press – 3 x 12
• Reverse flys – 3 x 15
• Posture hold (stand against wall) – 2 mins
🎉 FRIDAY – Dance Cardio + Core
• 15–20 mins fun dance routine
• Bicycle crunch – 3 x 25
• Flutter kicks – 3 x 20
• Crossbody mountain climbers – 3 x 30 sec
• Standing oblique twists – 3 x 15 each side
🏋♀️ SATURDAY – Booty Isolation + Inner Thighs
• Single leg glute bridges – 3 x 12 each leg
• Frog pumps – 3 x 30
• Wall sits – 2 x 45 sec
• Sumo squats – 3 x 20
• Side leg lifts – 3 x 15
• Clamshells (with band if possible) – 3 x 20
🌸 SUNDAY – Rest + Yoga/Stretch
• Light yoga or deep stretching – 20 mins
• Foam rolling or dry brushing
• Full body oil massage (self-care)
🥗 DIET PLAN FOR CURVES + FAT LOSS
🌞 MORNING (empty stomach)
• 1 glass warm water with lemon + soaked chia or sabja seeds
• OR Jeera water / Ajwain water
2
🌿 BREAKFAST
• Oats with almond milk, banana, nuts
• OR Poha/upma with veggies + chutney
• OR Peanut butter toast + fruit
🍎 MID-MORNING SNACK
• 1 fruit (apple, papaya, orange)
• OR Handful of soaked almonds + walnuts
🌟 LUNCH
• 1–2 rotis + sabzi + dal or paneer
• Curd / salad on side
• Brown rice if preferred
🍪 EVENING SNACK
• Roasted makhana or chickpeas
• OR Green tea + 2 digestive biscuits
• OR Protein smoothie (milk, banana, peanut butter)
🍲 DINNER
• Light roti or oats chilla
• Soup + salad combo
• Paneer/tofu stir fry + veggies
💡 BEDTIME
• Warm turmeric milk or chamomile tea
💄 BONUS: BEAUTY & GLOW-UP TIPS
• Dry brush 2–3x/week for skin & circulation
• Oil massage 2x/week (coconut + olive + castor)
• Exfoliate with coffee scrub weekly
• Stay consistent 4+ weeks to see major changes!
want a printable tracker, girly aesthetic version, or reminders? just ask 🚀💕
