Instagram star Madalin Giorgetta on how to sculpt ‘hourglass’ figure

As a fitness trainer with one of the most toned figures in Australia, it’s clear Madalin Giorgetta has worked extremely hard to retain her physique.

And so the Instagram star, who’s famous for her ‘bubble butt’ workout, has revealed the best exercises for sculpting an ‘hourglass’ figure.

For the enviable frame, the woman’s hips and bust are wide, and the body gently curves in at the waist and out again – resemblance to that of an hourglass.

Here, the 28-year-old, from Perth in Western Australia, shared her top tips and workout routine to achieve the ultimate hourglass body.

 

As a fitness trainer with one of the most toned figures in Australia, it’s clear Madalin Giorgetta has worked extremely hard to retain her physique

Glute bridge: Madalin lies face up on the floor, with her knees bent and feet flat on the ground while gently lifting a 30kg weight 25 times

Glute bridge: Madalin lies face up on the floor, with her knees bent and feet flat on the ground while gently lifting a 30kg weight 25 times

‘You can’t build curves without lifting heavy weights,’ she said in a YouTube video.

For any woman who have an hourglass body, Madalin revealed the three reasons on how they got that shape.

‘It’s the result of either one or three things,’ she said.

‘Number one: genetics so you’re born with it. So J-Lo and Salma Hayek – just these women who have a naturally small waist, big bust and big hips.

‘Number two: Lifting heavy weights. So you can build curves if you lift heavy weights. So for me, I genetically already have a smaller waist and bigger hips but by lifting weights and building muscles, I am able to accentuate this even more.

‘But I have seen other women who are straight up and down, build curves through lifting weights as well, so it is possible for you.’

‘Number three: You can just pull your knickers up to your waist, which is the oldest trick in the book and I see so many people do on Instagram, myself included.

‘It creates a nice shape to your body and it also makes your legs look longer.’

‘When building an hourglass figure, there’s three different types of body parts that you’re kind of focusing on to create that illusion and that look.’

For the enviable frame, Madalin said you can't build curves without lifting heavy weights

For the enviable frame, Madalin said you can’t build curves without lifting heavy weights

 Leg press: Madalin then does 12 rounds of a leg press to target her vastus lateralis, by keeping her feet low, heels together and toes pointed out - and she pushes her knees outside the body

 Leg press: Madalin then does 12 rounds of a leg press to target her vastus lateralis, by keeping her feet low, heels together and toes pointed out – and she pushes her knees outside the body

Donkey kick: Using a resistant band, Madalin lifts one leg, knee staying bent, foot staying flat, and hinging at the hip. She repeats this 20 times on each leg

Donkey kick: Using a resistant band, Madalin lifts one leg, knee staying bent, foot staying flat, and hinging at the hip. She repeats this 20 times on each leg

To create the look, Madalin said the first step was building your shoulders up before working your way down to the hips and the thighs.

‘So building your shoulders up, building your delts – people don’t think about that but if you look at an hourglass shape, unless you’ve got really big boobs, you’re not going to look bigger on top naturally unless you build up your shoulders,’ she said.

‘We’re going to work on growing your side hips and your side thighs – so that’s your vastus lateralis, which is part of your quadriceps glute on your outer part of your thigh. Then we’re going to work on your side hips, which is the tensor fasciae latae.’

She said there are three muscles in the glutes to focus on – gluteus medius, gluteus minimus and the gluteus maximus.

‘Although you can’t target each muscle individually, there are certain exercises that activate one muscle over another to give a more rounder shape,’ Madalin said.

The 28-year-old, from Perth in Western Australia, shared her workout routine to achieve a natural hourglass body

The 28-year-old, from Perth in Western Australia, shared her workout routine to achieve a natural hourglass body

Hip thrust: Madalin uses a 70kg weight to gently do 12 reps. To perform the exercise, she leans her back on a low bench, and once the bar sits directly on her upper thigh, she lifts her body off the ground, with feet flat to the ground

Hip thrust: Madalin uses a 70kg weight to gently do 12 reps. To perform the exercise, she leans her back on a low bench, and once the bar sits directly on her upper thigh, she lifts her body off the ground, with feet flat to the ground

In her first workout dubbed the ‘fire hydrant’, she positions herself on the ground, with her knees hip-width part, hands under shoulders, neck and spine neutral.

Using a sling-shot resistant band to activate her glutes, she moves her knee gently away from the body before returning to the starting position. She does 20 reps on each leg.

Staying in the same position with the resistant band, she moves on to the ‘donkey kick’ to target the gluteus maximus by lifting one leg, knee staying bent, foot staying flat, and hinging at the hip. She repeats this  20 times on each leg.

To activate the gluteus medius and the gluteus minimus, Madalin demonstrates the ‘clam’ exercise by lying on her side with legs together and knees bent.

Her head, shoulders, bottom and heels touch the floor as she opens her top knee towards the roof to full rotation while keeping the heels connected. She repeats the exercise 20 times on each leg.

Using her experiences from the fitness industry, Madalin said lifting weights will help sculpt your body into an hourglass figure

Using her experiences from the fitness industry, Madalin said lifting weights will help sculpt your body into an hourglass figure

She then moves onto the ‘glute bridge’ where she lies face up on the floor, with her knees bent and feet flat on the ground while gently lifting a 30kg weight 25 times.

Still using the resistant band, she does a ‘single leg raise glute bridge’ by lying down with her back flat on the ground, knees bent before raising one leg up. She repeats this eight times on each leg.

Madalin moves onto a ‘hip thrust’ where she uses a 70kg weight to gently do 12 reps.

To perform the exercise, she leans her back on a low bench, and once the bar sits directly on her upper thigh, she lifts her body off the ground, with feet flat to the ground.

Targeting her side hips, she uses a ‘hip abductor machine’ to abduct the thighs to press the legs apart, with her feet on the foot holder.

Once her legs are fully abducted, she slowly reverses the movement to return to the starting position. She repeats this 15 times on each leg.

She moves on to the ‘cable hip abduction’ where she moves one leg away from her body with a low pulley. She repeats this 15 times on each leg.

Hip abduction: Targeting her side hips, she uses a 'hip abductor machine' to abduct the thighs to press the legs apart, with her feet on the foot holder. Once her legs are fully abducted, she slowly reverses the movement to return to the starting position. She repeats this 15 times on each leg

Hip abduction: Targeting her side hips, she uses a ‘hip abductor machine’ to abduct the thighs to press the legs apart, with her feet on the foot holder. Once her legs are fully abducted, she slowly reverses the movement to return to the starting position. She repeats this 15 times on each leg

To create the look, Madalin said the first step was building your shoulders up before working your way down to the hips and the thighs

To create the look, Madalin said the first step was building your shoulders up before working your way down to the hips and the thighs

Madalin then does 12 rounds of a leg press to target her vastus lateralis, by keeping her feet low, heels together and toes pointed out – and she pushes her knees outside the body.

In her last round of exercises, she does an ‘arm side lateral’ workout by lifting the dumbbell over your shoulder. She does this 12 times on each arm.

She does a round of ‘chest supported rear delt fly’ by lying chest down on a slightly inclined bench with a dumbbell in each hand.

From there, she raises the arms to the side, repeating this 12 times.

Madalin does 12 rounds of the ‘cable upright row by grasping a bar cable attachment that is attached to a low pulley – she gently lifts the cable bar up and down. Ending her routine set, she finishes off with a 12 rounds of the ‘cable bent arm front raise’.



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