5 Effective Workouts to Achieve a Figure 8 Shape for Women
If you’re looking to sculpt your body into a figure 8 shape – defined by a small waist and proportionally wider hips and bust – incorporating targeted exercises into your fitness routine is key.
Here are five effective workouts specifically designed to help women achieve this desired shape.
Squats
Squats are a powerful exercise that targets the glutes, hamstrings, and quadriceps while also engaging the core for stability. To perform a squat correctly, stand with your feet shoulder-width apart, lower your body by bending your knees and pushing your hips back as if you’re sitting in a chair, and then return to standing. Aim for three sets of 12-15 reps with proper form to maximize results.
Lunges
Lunges are great for sculpting the lower body, particularly the glutes, quadriceps, and hamstring. Begin by standing with your feet hip-width apart. Take a large step forward with one leg and lower your body until both knees are bent at a 90-degree angle. Push back up to the starting position. Alternate legs, aiming for three sets of 12-15 reps per leg.
Hip Thrusts
Sit on the ground with your upper back against a bench, feet flat on the floor, and knees bent. Drive through your heels to lift your hips towards the ceiling, squeezing your glutes at the top, then lower back down. Aim for three sets of 12-15 reps, focusing on the mind-muscle connection. Hip thrusts target the glutes and hamstrings, which help lift and shape the buttocks.
Also Read: How effective is creatine in building muscles?
Russian Twists
Russian twists are an excellent workout for strengthening the obliques and core muscles, which helps to shape the waistline. Sit on the floor, knees bent and feet raised off the ground, lean back slightly, and clasp your hands together. rotation your torso from side to side, aiming to place your hands on the floor next to your hip with each rotation. Aim for three sets of 15-20 reps per side.
Bicycle Crunches
Bicycle crunches are a challenging abdominal exercise that targets the rectus abdominis and obliques, helping to sculpt a defined waistline. Lie flat on your back with your hands behind your head, lift your legs off the ground, and bring your knees towards your chest. Alternate bringing your right elbow towards your left knee while straightening your right leg, then switch sides. Aim for 3 sets of 15-20 reps on each side, focusing on controlled movements.
Take Away
Incorporate these five workouts into your fitness routine, along with a balanced diet and regular cardio exercise, to help you achieve a figure 8 shape. Remember to focus on proper form, stay consistent with your workouts, and be patient – results take time and dedication. With perseverance and determination, you can sculpt a beautiful and confident silhouette that celebrates your unique figure.
5 Effective Workouts to Achieve a Figure 8 Shape for Women
