Every woman wants to have a tiny waist and beautiful, wide hips. Just imagine how great you’d look in a bodycon dress or tight pants that embrace your curves. Gaining size in the hips will add curves to your frame and make you look so feminine! Plus, your waist will look smaller and your breasts fuller.
Without a doubt, curves are the way to go. The question is: How do you gain hips naturally? After all, you want to add a few inches, not to get fat. Here are some tips to help you out.
The first step to gaining bigger hips is to increase your calorie intake. The muscles located in the hip region need fuel to grow. What you really want is to get a larger butt. This will add size to your hips and make them appear wider.
Most women mistakenly believe that eating less is the key to a perfect figure. They follow crash diets, skip meals, and track every calorie. Yet, they look average at the best. Some even claim that they keep gaining weight despite eating little to none.[mobileonly] [/mobileonly] [desktoponly] [/desktoponly]
The secret is to take your daily calories from whole, minimally processed foods. Just because you can eat more, it doesn’t mean you should binge on cake and chips. If you do that, you’ll get fatter. Plus, your risk of developing chronic disorders later in life will increase. It’s no secret that poor nutrition leads to high cholesterol, hypertension, diabetes, and heart disease.
Focus on high-protein foods: Fish, poultry, lean beef, and dairy are all a healthy choice. Protein kick-starts your metabolism, so you’ll burn more calories throughout the day. Plus, you’ll gain lean muscle and stay full longer.
The benefits are even greater for those who hit the gym regularly. A high-protein diet combined with exercise will shape your body from head to toe. It’s a foolproof way to add size in the right places and drop those pesky pounds.
Next, load up on healthy fats that have nine calories per gram. This is an easy way to boost your calorie intake. Walnuts, almonds, pistachios, cashews, avocados, olive oil, and fish should come first on your list.
These foods are loaded with monounsaturated fats that serve as a source of fuel. They keep you energized, increase brainpower, and prevent insulin spikes. On top of that, these nutrients help prevent muscle loss while on a diet. Your body will use them for energy instead of breaking down muscle protein.
Just make sure you increase your calorie intake gradually. Add 200-300 extra calories to your daily menu. Track your progress and adjust these numbers accordingly. Take photos of your body from different angles. If you like what you see, you’re on the right track. If not, tweak your diet.
Use the Stair Master
Women have a tendency to gain weight around their hips and buttocks. This is due to estrogen, the female hormone. Basically, it prepares your body for carrying a baby later in life. The downside is that what you see is fat, not muscle. Cellulite comes as part of the package.
To get wider hips, you need to lose fat and gain lean mass so exercise is a must. Look for workouts that engage the glutes, adductors, abductors, and other muscles in the lower body. Ideally, mix strength training and high-intensity cardio.
Start with the stair master. Most gyms nowadays have this machine. The stair master provides a full body workout and tones your muscles. It’s particularly good for the quads, hamstrings, glutes, and calves. It not only shapes your butt but also burns fat from your legs and boosts overall fitness. Your abs will get an intense workout too!
Depending on your weight, you can expect to burn up to 720 calories per hour. The more intense your workout is, the higher your energy expenditure. For optimal results, increase the resistance. Better yet, hold weights in each hand, or wear ankle weights. This way, your muscles will work harder and you’ll torch more calories.
If you don’t have access to this gym machine, simply climb the stairs. Do a few rounds every day. Add rope jumping, burpees, and squats to the mix. This will help you gain muscle in the right spots and get rid of cellulite. Your hips will look amazing!
Squat Like You Mean It
Your hips won’t get any bigger unless you lift heavy. Throw away those five-pound dumbbells and add more weight to the bar! Squats should be your first choice. Always use a full range of motion and squeeze your glutes at the top of the movement. Try different squat variations, such as:
- Goblet squats
- Sumo squats
- Front squats
- Barbell back squats
- Hack squats
- Box squats
- Single leg squats
- Bulgarian squats
- Split squat jumps
- Overhead kettlebell squats
Each type of squat targets different muscles. This allows you to work your booty and hips from every angle. Plus, most squat variations also hit your abs, shoulders, and back muscles, so you’ll get a mind-blowing workout.
The brace squat, for instance, is great for your legs, butt, shoulders, and core. The sumo squat targets the glutes. The skater squat improves your balance and mobility. Jumping squats will get your heart rate through the roof and boost your metabolism, which helps with fat loss.
Body weight squats won’t do too much in terms of glute and hip development. If you want bigger hips, weights are mandatory. Do your favorite squat variations using heavy dumbbells, barbells, kettlebells, or exercise balls.
Sure, weight lifting is important, but this doesn’t mean you must sacrifice form for volume. Poor lifting form is the primary cause of sports injuries. Back and knee pain, sciatica, disc herniation, muscle strains, and fractures are just a few examples.
Learn proper form before increasing the weight. Once you’re able to perform eight to 12 reps with perfect form, add more weight. An injury can keep you in bed for months, so you’ll lose all your gains. Start small and focus on building up your strength.
Remember why you’re working out in the first place, whether it’s fat loss, muscle growth, or better health. After all, you’re not doing it to impress others. Leave your ego at the gym door and maintain good form at all times.
Keep Your Workouts Varied
Doing the same exercises over and over again is a waste of time. The muscles in your body need to be stimulated in order to grow. This can be done by lifting heavier weights, trying new exercises, or changing workout variables, such as the number of reps and sets.
Let’s say you always do walking lunges and squats. Even though these are great exercises for the lower body, your muscles will eventually adapt. This will lead to plateaus. Add new exercises to the mix, such as:
- Plié squats
- Lying leg lifts with ankle weights
- Fire hydrants
- Straight leg deadlifts
- Sumo deadlifts
- One-legged deadlifts
- Side lunges on cable
- Hip abductions on cable
- Step-ups with kickback
- Hip thrusts
- Glute bridges
- The cable pull-through
- Kettlebell swings
- Reverse lunges
- Seated band abductions
- Lateral band walks
These are just a few of the many exercises to gain muscle mass in your lower body. Keep a training log to track your results. Write down what exercises you do, what you eat, and how your body changes from one month to the next. Adjust your diet and training plan along the way.[mobileonly] [/mobileonly] [desktoponly] [/desktoponly]
Since you’re focusing on the hips, start your workout with exercise targeting this area. If you prioritize glute and hip work at the beginning of every session, you’ll recruit more muscle fibers. For example, you can begin with glute bridges and Bulgarian split squats. Do the rest of your workout as usual.
Another strategy you can use is unilateral training. This involves training one leg at a time. It’s a great way to shock your muscles into growth and widening your hips. Moreover, it helps fix muscular imbalances and brings up lagging body parts. The one-legged deadlift, the pistol squat, and the donkey kick are among the best unilateral moves out there.
If you are progressing slowly, double up your leg training. The lower body muscles, especially the glutes, are the largest in your body. Thus, they need more time to recover from training. For this reason, most gym goers only train them once a week.
However, there’s nothing wrong with training your legs and glutes more often. For instance, you can work these muscles every Monday and Friday. This way, you’ll have enough time to recover between sessions.
Eventually, you can perform a lighter workout and a heavier one a few days later. Or you can split your routine into two sessions – one targeting the quads and calves, and one targeting the glutes, hamstrings, and hip flexors.
Now that you know how to get wider hips, give it a try! There’s no need to change everything overnight. Implement these steps gradually so your body can adjust.