Looking for the best exercises to get bigger hips? Want to enhance your curves and look amazing in your favorite dress? While surgery can help, it’s not necessarily the best option. It carries serious risks and comes with a high price tag. Exercise and diet, on the other hand, can naturally shape your thighs, legs, and glutes. All it takes is some discipline and willpower.

Wide hips look great on any woman. Just think of those sexy Brazilian dancers, with their big hips and thick buttocks. Despite their curvy figure, they’re actually quite slim; just look at their tiny waist and toned arms.

Even though you can’t change your body shape, it’s possible to add size in the right spots. A well-structured training plan can help shrink your waist, slim down your thighs, and make your hips and glutes look fuller. Your back, arms, and shoulders will look amazing too. The best part is that you can get these results fast and naturally.

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Why Choose Exercise Over Butt Implants?

Over the past few years, it seems like every celeb, from BeyoncĂ© to Kim Kardashian and J.Lo, has been flaunting her booty on the red carpet. As expected, more and more women have started to follow this trend. They’ve signed up for butt-sculpting programs, started crazy diets, and even had surgery done.

Nowadays, butt implants and surgical procedures are all the rage. After all, every woman wants to get perky buttocks and wider hips. In 2015, there was some type of butt surgery done every half an hour each day. Brazilian butt lifts are particularly popular.

The downside is that these procedures carry a myriad of risks. Nerve damage, edema, excess bleeding, and permanent scarring are just a few we can mention. Thousands of women who had butt injections experienced silicone leakage and deformities.

Sure, butt enlargement surgery can help you achieve an hourglass figure and give the impression of bigger hips. If you add lipo to the mix, that’s even better. But is it really worth the risk? You might end up with a deformity or serious infection.

From glute exercises and specialized workouts to dieting, there are safer ways to get curvy hips. Once you change your training and diet plan, your body will transform from one week to the next. The more effort you put in, the faster the results.

Plus, glute exercises can be adjusted to any fitness level. Even if you’re a total newbie, you can still get wider hips and shapely legs.

On top of that, exercise offers all the perks of butt surgery but without the side effects. Your waist will get smaller, your hips will look wider, and flabby arms will be just a bad memory. Whether you’re a size 0 or 10, you can achieve a perfect body with sensual curves.

Is Diet Really Necessary?

A well-planned workout can do wonders for your body. However, it’s not enough to build a perfect figure, because what you eat can make or break your progress. A balanced diet can amplify the results of your exercise plan. Not only will you have more energy in the gym but you will also lose fat and increase the size of your hips and butt.

Believe it or not, certain foods can help increase hip size. We’re talking about high-protein and high-fat foods in particular. Just think about your favorite athletes and fitness models. They plan their meals 24/7, eat clean year round, and even have their own nutrition experts. Why would they spend so much money if it didn’t work?

Diet is just as important as exercise. First of all, not all calories are created equal. 400 calories worth of cake is not the same as 400 calories worth of tuna or chicken breast and veggies.

Remember the old saying: You are what you eat. If your meals consist of junk food, it will show on your body – and in your health.

You’ll never get a tiny waist and curvy hips on a diet rich in sugar, simple carbs, and processed foods. Clean eating is a must. Sure, you can have a cheat meal once a week or every two weeks, but that’s all. Don’t make a habit out of it. One bad meal won’t make you fat just like one healthy meal won’t make you slim.

Follow the 80/20 rule. Eat whole, natural foods 80 percent of the time, and indulge in your favorite treats during the remaining 20 percent. This way, you’ll build the body you’re after and still have your cake.

Beware that just because you want bigger hips, it doesn’t mean you should gain weight. The whole point is to shed stubborn fat and increase lean mass.

An exercise program that emphasizes the glutes, legs, and abs will result in curvy hips and buttocks. With hard work, you can get results in as little as two weeks. It won’t be dramatic progress, but you’ll see the difference. Your friends will notice too!

The right combination of foods and training for sexy thighs can go a long way toward your progress. If you start today, you’ll look fantastic a month or two from now. Your butt will be in perfect shape for the summer, so there’s no reason to cover yourself up on the beach. Everyone will envy your big hips and thick buttocks!

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What to Eat for Bigger Hips

Now that you know how important diet is, you might wonder what to eat for a sexy butt and big hips. Clean eating is both art and science, so we’ll try to keep things simple.

Let’s start with protein. Your body requires this nutrient to produce enzymes and hormones, build muscle, and stay lean. A high-protein diet will rev up your metabolism, so you’ll burn more calories at rest. Plus, you’ll stay full longer due to its appetite-suppressing properties.

Chicken, turkey, fish, eggs, and low-fat dairy are among the best protein sources. Vegans and vegetarians can opt for quinoa, amaranth, nuts, seeds, and leafy greens. Soy is high in protein too, but this doesn’t make it healthy.

Over 70 percent of all soy crops are genetically modified, so you don’t really know what goes onto your plate. Additionally, soy contains phytoestrogens that mess up your hormone levels, leading to weight gain, thyroid disorders, and sluggish metabolism.

Protein shakes can help too. Ideally, choose whey isolate, pea, hemp, or casein protein. Drink your shakes before and/or after training. Casein feeds your muscles over several hours, so it’s best to consume it at bedtime.

Add protein powder to homemade baked goods such as pancakes, muffins, cookies, cake, and waffles. Replace sugar with stevia, and white flour with almond or coconut flour to cut back on carbs. Get at least one gram of protein per pound of body weight.

Next, let’s talk about carbs. The optimum amount depends on your body weight and exercise plan. The longer and more intense your workouts, the more carbs you should eat. If you’re overweight, keep them to a minimum (under 50-60 grams a day).

Choose complex carbs over simple carbs. Sugar, bread, pasta, rice, white flour, fruit juices, soda, and candy contain simple carbs, which trigger insulin spikes. This may lead to weight gain, insulin resistance, metabolic syndrome, diabetes, and even cancer.

The only time when you can eat simple carbs without putting on weight is right after training. Just make sure you don’t exceed 30-35 grams.

Complex carbs are slowly released into the bloodstream. As a result, they provide steady energy and fuel your body throughout the day. These nutrients are found in wild rice, sweet potatoes, vegetables, whole wheat pasta, and grains. Whole, unprocessed foods should be your first choice.

Eat complex carbs in the morning and afternoon. Avoid them in the evening. Protein and healthy fats are the best choice for dinner. If you consume carbs later in the day, they’re more likely to be stored as fat.

Carb timing plays a key role in sports performance, regardless of your goals. By eating carbs at the right time, you’ll get faster results and make the most out of your training. You can even have high- and low-carb days based on your exercise program.

Fats for big butt

For instance, many athletes keep carbs to a minimum on their off training days, and load up on carbs on their toughest workout days.

What about fats? Well, you need these nutrients to keep your metabolism up and balance your hormones.

Dietary fat can serve as a source of energy and prevent muscle breakdown, especially when you’re on a low carb diet. Your body will use fats for fuel instead of cannibalizing muscle tissue. This way, you’ll have plenty of energy and reach your fitness goals, whether it’s bigger hips, shredded abs, or thick legs.

However, not just any fats will do. Hydrogenated and trans fats, such as those found in junk food, clog your arteries and promote weight gain. Your body cannot use them as a source of energy, so they’re stored as adipose tissue. In the long run, they contribute to heart disease, stroke, and poor overall health.

Opt for monounsaturated fats like those in avocado, salmon, sardines, nuts, seeds, and unrefined vegetable oils. Saturated fats, which occur naturally in meat, eggs, coconut, and other whole foods, are good too. These nutrients support testosterone production and fuel your energy. Contrary to popular belief, they don’t raise blood cholesterol or affect heart function.

Steer clear of fries, canola oil, ready-made meals, cookies, margarine, and other foods containing trans fats. Check food labels and avoid any products with a long ingredient list.

As a rule of thumb, start your day with protein and good fats. Consume a high-carb, high-protein meal or shake before and after exercise. Stick to protein and fats later in the day. Snack on protein-rich foods between meals.

These simple dietary changes will help you lose those pesky pounds while adding size to your thighs and butt. Strength training is a must.

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The Best Exercises For Bigger Hips

Since you want a bigger butt and larger hips, focus on heavy lifts. Opt for leg and glute exercises that involve multiple muscles, such as walking and stationary lunges, squats, and deadlifts. Finish your session with isolation moves and high-intensity cardio like HIIT and tabata.Ready to hit the gym? Whether you’re a newbie or a gym addict, your workout needs a makeover. Training for fat loss or hypertrophy is one thing, but training to get bigger hips and buttocks is completely different. Any fitness routine needs to be customized according to your goals.
Check out the following list and then pick up to five exercises for wider hips for each training session.

    • Barbell back squats
    • Barbell front squats
    • Sumo squats
    • Goblet squats
    • Prisoner squats
    • Box squats
    • Straight leg deadlifts
    • Romanian deadlifts
    • Reverse lunges
    • Stationary lunges with barbell
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  • Walking lunges
  • Split squats, front foot elevated
  • One leg hip thrusts
  • Glute bridges
  • Kettlebell swings
  • Lateral step-ups with kickback
  • Wide stance leg press
  • Glute cable kickbacks
  • Side plank hip abductions

Keep your routine varied to challenge your muscles into growth. Work your legs, thighs, and core from different angles. For instance, if you do barbell back squats, it doesn’t make sense to include sumo squats in the same session. Do sumo squats the next time you’re working out.

Ideally, train your butt, thighs, and legs after a rest day. These are some of the largest muscles in your body, so they require greater strength and energy. If you’ve worked out for two days in a row, you might be able to hit the gym hard on the third day.

Get creative with glute training and incorporate new moves into your session. Don’t repeat the same moves over and over, no matter how great they are. Your muscles will eventually adapt and hit a plateau.

As you see, it’s possible to get a firm, thick butt and curvy hips. The key is to eat clean and train smart. Beware that what works for your best friend or favorite athlete might not work for you. Thus, it’s important to experiment in the gym. Remember to have fun!