What do Kim Kardashian, J. Lo, and Amber Rose have in common? A tiny waist and big hips. These features are the epitome of female beauty. From ancient times, women with a small waistline and ample thighs were considered insanely attractive, and things haven’t changed too much over the past centuries.
The question is: How can you make your waist smaller and your thighs bigger? Are there any exercises or diet plans that actually work? The truth is that both nutrition and training play a role. Remember that abs are made in the kitchen. What you eat accounts for over 80 percent of your results in the gym.
Your workout plan needs to be customized according to your goals. Heavy lifts combined with high-intensity training yields the best results. This will help you lose fat and build lean muscle. Over time, you’ll get slimmer and more toned, and your waistline will appear slimmer and your hips wider. Here are some handy tips to help you out.[mobileonly] [/mobileonly] [desktoponly] [/desktoponly]
Clean Eating – The Key to a Perfect Hourglass Figure
Like it or not, clean eating is a must for getting a slim waist and larger hips. Your abs are covered in fat, so no matter how hard you work your core muscles, you won’t get a small waist unless you lose those pesky pounds. Beware that thin people have belly fat too. It all comes down to their body composition, aka muscle-to-fat ratio.
The first step is to clean up your diet. Eliminate sugar, honey, fructose, gluten, lactose, and junk food. White flour, soft drinks, and margarine or hydrogenated oil are a big no-no. These foods have no nutritional value and promote weight gain. Your diet should include the following:
- Chicken and turkey breast
- Fish and seafood
- Low-sugar fruit (berries, apples, avocados, citrus fruits)
- Low amounts of whole wheat flour
- Coconut and almond flour
- Nuts and seeds (raw or roasted, not fried)
- Unrefined oils (extra virgin olive oil, avocado oil, almond oil, coconut oil, flaxseed oil, etc.)
- Oat bran and oatmeal
Get your daily carbs from oats, sweet potatoes, wild rice, and legumes. To lose weight fast, only consume them before and/or after exercise. This way, your body will use the carbs to replenish its glycogen stores and recover from training. If you eat carbs later in the day, they are more likely to be stored as fat.
In a 2012 study, subjects who consumed instant oats in the morning experienced a major reduction in waist circumference within six weeks. Oatmeal and oat bran are high in fiber and complex carbs, keeping you full longer. The fiber aids in digestion and promotes satiety. It also helps prevent bloating and regulates blood sugar.
Next, remove gluten and lactose from your diet. These compounds trigger inflammation and promote fluid retention. Gluten is particularly harmful: It damages the gut lining, which in turn affects nutrient absorption.
Several studies conducted over the years have linked gluten to weight gain, digestive disorders, and mental health problems. This protein is found in wheat, rye, barley, and most grain flours. Oats may contain a little gluten too if processed in facilities that also handle wheat.
Dairy foods, which contain lactose, are notorious for their ability to cause bloating. Things are even worse for those with dairy sensitivities or lactose intolerance. If you want a smaller waist with little or no fat, ditch the milk from your diet. Cheese and yogurt are lower in lactose, so you can consume them occasionally.
Also, make sure you choose whey isolate protein or hydrolyzed whey, which have less lactose compared to whey concentrate and casein. Better yet, switch to plant-based protein powders, such as pea, rice, or hemp protein. Steer clear of soy because it’s high in GMOs and raises estrogen levels in the body. As a result, it messes up your hormones and causes fluid retention.
Downsize Your Portions
You’ve probably heard this before, but it just can’t be stressed enough. Split your meals and spread them throughout the day. Large meals cause abdominal distention. Basically, they make your belly and waist appear bigger. Plus, you’ll need more food to feel full.
Think about your favorite fitness models and bodybuilders. They eat at least five small meals throughout the day. You must have seen the way they prep their food ahead and store everything in containers. This approach aids in weight loss and appetite control. When you have a lot of food on your plate, you’re more likely to eat everything.
Small, frequent meals keep your blood sugar stable and prevent insulin spikes. This leads to reduced hunger, less bloating, and better digestion. On top of that, you’ll feel lighter and have more energy. Bigger meals leave you tired and fatigued as your body has to work harder to digest food.[mobileonly] [/mobileonly] [desktoponly] [/desktoponly]
Consume More Protein
Protein can make or break your fitness goals. Too little protein will leave you famished, causing muscle loss and low energy. Thus, it’s important to make sure you’re getting enough of this nutrient.
A high-protein diet combined with strength training is the key to leanness. Once you increase your protein intake and start lifting weights, your hips and thighs will get leaner. This nutrient improves body composition and promotes hypertrophy, making your hips look bigger. At the same time, your waist will shrink, so you’ll achieve that sought-after hourglass figure.
Depending on your activity level, consume one to three grams of protein per kilogram of body mass. Start the day with a high-protein breakfast, sip on protein shakes pre and post workout, and eat protein-rich foods and healthy fats for dinner. This will kick-start your metabolism and help you lose stubborn fat from your waist and thighs.
Drink More Water
Are you sure you’re drinking enough water? If you only take small sips, you’re doing it all wrong. Water not only keeps you hydrated but also boosts your metabolism and curbs hunger. Ideally, drink ice cold water. This way, your body will use more energy to maintain its temperature. As a result, your calorie expenditure will increase.
Beware that dehydration affects your workouts and physical performance. Moreover, it can lead to bloating, constipation, fatigue, lethargy, and poor mental focus. If you don’t drink enough water, your body won’t be able to flush out toxins and break down dietary nutrients. This will negatively impact your health and slow down weight loss.
Train With Weights
Strength training is essential for getting bigger, wider hips and thighs. However, not all exercises are created equal. Workout intensity and frequency are important too.
For best results, lift weights at least three or four times a week. Stick to compound exercises, such as deadlifts, lunges, one-legged squats, sumo squats, and barbell back squats. These moves should account for about 80 percent of your workout.
Glute isolation exercises help too. Bridges, donkey kicks, reverse hyperextensions, and hip thrusts isolate the glute muscles, giving you big hips that look amazing from every angle. Your workout could include a mix of compound and isolation exercises, such as:
- Barbell deadlifts
- Straight leg deadlifts
- One-legged deadlifts
- Sumo squats
- Goblet squats
- Plie dumbbell squats
- Barbell lunges
- Barbell glute bridges
- Barbell hip thrusts
- Box jumps
- Bulgarian split squats
- Wide-stance leg presses
Choose up to four exercises and include them in your leg training routine. Work your thighs and glutes once or twice a week. Don’t be afraid to add more plates to your barbell. Your thighs and other muscles won’t grow unless you challenge them. Increase the load gradually and watch your form to prevent injuries.[mobileonly] [/mobileonly] [desktoponly] [/desktoponly]
Work Your Abs
To shrink your waistline, work your abs two or three times a week. You can either dedicate a full day to them, or do ab work as part of your training routine. However, beware that ab exercises will only strengthen your core muscles. They have a negligible impact on body fat.
If you have belly fat, add HIIT to the mix. This will increase your metabolism, so you’ll burn more calories during AND after training. For instance, you can run on the treadmill really fast for 30 seconds, walk for another 30 seconds, and repeat. Do it for 15-20 minutes. HIIT and high-intensity cardio should be performed after weight training.
Use a variety of exercises to keep your muscles from adapting. Hanging leg raises, reverse crunches, weighted crunches, air bicycles, plank variations, plank jacks, and Russian twists are all an excellent choice. Try different workouts once every few weeks, and refrain from doing the same things over and over again.
So, what are you waiting for? Try these strategies to shape your waist and hips! Stick to your diet and workout routine and the results will follow!