Home Workout Plan for Hourglass Figure & Bigger Glutes (No Equipment)
Weekly Plan: 5 Days/Week | Time: 35-45 mins/session
Day 1 - Glute Activation + Lower Body Burn
Warm-up (5 mins):
- High knees - 30 sec
- Bodyweight squats - 30 sec
- Glute bridges - 20 reps
- Jumping jacks - 30 sec
- Leg swings - 10/leg
Workout:
- Glute bridges - 4 sets of 20
- Donkey kicks - 3 sets of 15/leg
- Fire hydrants - 3 sets of 15/leg
- Bulgarian split squats (use a chair) - 3 sets of 12/leg
- Squat pulses - 3 sets of 20
- Wall sit - Hold for 45 sec x 2 rounds
Glute finisher:
- 1 min each: alternating kickbacks, frog pumps, glute bridge hold
Day 2 - Lower Abs + Hourglass Waist
Workout:
- Lying leg raises - 3 sets of 15
- Reverse crunches - 3 sets of 20
- Plank with hip dips - 3 sets of 20 reps
- Bicycle crunches - 3 sets of 30 sec
- Mountain climbers - 3 rounds of 30 sec
- Flutter kicks - 3 sets of 30 sec
- Standing oblique crunches - 3 sets of 15/side
Core finisher:
- Plank hold - 1 min
- Toe taps - 20 reps
Day 3 - Glute Growth + Waist Tightening
Workout:
- Sumo squats - 3 sets of 20
- Single leg glute bridge - 3 sets of 12/leg
- Elevated glute bridge - 3 sets of 15
- Step-ups - 3 sets of 10/leg
- Curtsy lunges - 3 sets of 12/leg
- Side leg lifts - 3 sets of 20/leg
Waist finisher:
- Standing side bends - 3x20/side
- Plank hold - 1 min
Day 4 - Rest or Active Recovery
- Walk (20-30 min), stretching, or yoga
Day 5 - Booty + Chest + Core
Workout:
- Glute bridge with hold - 3x15
- Donkey kicks + pulses - 3x15 + 10 pulses/leg
- Wall push-ups - 3x15
- Incline push-ups - 3x12
- Knee push-ups - 3x10
- Plank shoulder taps - 3x20
- Toe touches - 3x20
Chest finisher:
- Wall angels - 3x15
- Arm circles forward + back - 30 sec each
Bonus Tips:
- Focus on form and slow movements
- Use time under tension (holds at peak position)
- Progress with backpack (books/water) for added resistance
