Wonder how to make your hips look bigger? Want to emphasize your waist and add a few inches to your booty? Achieving that sought-after hourglass figure isn’t going to be easy, but it’s worth the effort. All it takes is willpower and commitment. Contrary to what you may have heard, there’s no need for slimming pills or miracle supplements.

The truth is that few women are born with a small waist and wide hips, and even the lucky ones struggle with weight gain, aging, and gravity. The good news is that it’s never too late to undergo a total body transformation and get curvy hips that look amazing from every angle.

What Does it Take to Get Wider Hips?

Some women are gifted with “childbearing” hips. The problem is that their waist tends to get wider as they age. They’re genetically prone to store fat in the abdominal area.

Others have a narrow waist and hips, which makes it hard to achieve an hour-glass figure. They’re often unsatisfied with their proportions and feel that they don’t look feminine enough.

Even if you’re born with a perfect body, you may gain weight or lose your curves due to lifestyle factors. Prolonged sitting, lack of exercise, bad eating, and certain sports can alter your body shape.

According to researchers, hip size depends on genetic, hormonal, and environmental factors. From birth until puberty, our pelvises are similar in width. By ages 25-30, they reach their full width due to the high estrogen levels in the female body. Basically, you’re producing hormones that widen your pelvis and prepare your body for pregnancy.

This shows that hip size isn’t just dependent on genetic factors. Sure, genetics play a role, but our hormones have the biggest impact. Plus, certain external factors can affect estrogen levels, which in turn, may lead to changes in hip size and shape.

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Around age 40, our pelvises begin to narrow again as estrogen levels drop. At the same time, our bodies adapt to nutritional and environmental factors, which further influences hip size. Moreover, the female body has the ability to adjust the shape of the pelvis to meet the demands of pregnancy and childbirth.

What does this mean to you? Is it really possible to get wider hips?  Yes, it is.

These findings show that women are capable of changing their hip size and width by manipulating certain hormones. Estrogen, the female hormone, is particularly important. If you want to make your hips look wider, it’s necessary to maintain an adequate estrogen balance.

Low estrogen levels will result in narrow hips. Excessively high estrogen levels will lead to weight gain. Thus, it’s important to strike a balance and keep your hormones in check. This can be achieved through lifestyle changes.

Additionally, you can wear clothes that make your waist look smaller and your butt bigger. The right outfit will work wonders for your body.

For example, you can’t go wrong with a pencil skirt, a silk blouse, and high heels, or a tight dress with a wide belt and stilettos. These clothing items give the impression of a tiny waist and voluptuous hips. On top of that, you’ll look and feel fabulous!

Factors That Affect Your Estrogen Levels

Now that you know how estrogen levels affect hip size, take the steps needed to balance your hormones. Estrogen production fluctuates depending on your diet, exercise habits, menstrual cycle, and lifestyle factors.

Alcohol, for instance, increases estrogen levels three-fold. The drawback is that your estrogen production drops soon after. Plus, alcoholic beverages promote weight gain by adding empty calories to your diet, and exercise performance will suffer, too.

Antibiotics affect the absorption of oral estrogen in the gut, thereby causing decreased levels.

Certain medications, such as Prozac, boost your estrogen levels. The problem is that once you stop taking them, estrogen production drops.

Your body’s ability to produce estrogen also depends on your stress levels and eating habits. For example, BPA and BHA – the chemicals found in plastic products and food packaging – may cause excess estrogen. GMO foods have been linked to hormonal imbalances and infertility.

If you’re spending hours glued to your laptop or smartphone, your estrogen levels will drop. That’s because the blue light emitted by electronic devices affects melatonin, which in turn interferes with estrogen production.

These are just a few of the many factors affecting your hormonal balance. To keep your estrogen levels within normal limits, eat a balanced diet and stay active. Avoid junk food, GMOs, phthalates, plastics, pesticides, and high glycemic foods. Limit stress and get more sleep. Once your hormones are in balance, you’ll find it easier to shape your body.

How to Get Wide Hips Naturally

As you can see, hip size and width are determined by a number of different factors. Sometimes, even small changes to your diet and exercise habits can make all the difference. Here are some foolproof ways to make your butt bigger and your waist smaller:

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Eat Estrogen-Rich Foods

Let’s start with your diet. Certain foods are rich in natural compounds that mimic estrogen in the body. These include but are not limited to:

  • Flaxseeds
  • Sesame seeds
  • Sunflower seeds
  • Chickpeas
  • Organic soy and soy products
  • Legumes (beans, peas, lentils, etc.)
  • Rye
  • Certain vegetables (celery, kale, alfalfa sprouts, yams, etc.)
  • Certain fruits (strawberries, oranges, apricots, etc.)
  • Sage
  • Thyme
  • Dried fruits
  • Oat, rye, and wheat bran
  • Most nuts
  • Olive oil and olives
  • Black licorice
  • Winter squash

Soy, for instance, contains isoflavones. These compounds boast estrogen-like properties. Upon ingestion, they act like the hormone estrogen in your body, which may help increase buttock size. Tempeh, tofu, edamame, soy milk, and soy yogurt are all a great choice. Just make sure you choose organic soy to limit your exposure to GMOs and other chemicals.

Most seeds, including flaxseeds and sesame seeds, help increase estrogen levels naturally. This is due to their high content of lignans, a phytoestrogen that balances your hormones. Other foods high in lignans include cruciferous veggies, barley, rye, wheat, oats, and multigrain bread.

Dried fruits are particularly high in phytoestrogens. Unfortunately, they also boast large amounts of sugar, so the calories add up. To avoid weight gain, enjoy these sweet delights right after exercise when your body will use the extra carbs to recover from training and build lean muscle.

Fats for big butt

Exercise Your Way to a Perfect Body

Exercise is one of the easiest yet most overlooked ways to improve hip size and shape. Plus, most women do it all wrong. They spend hours running, jogging, or cycling instead of lifting weights.

Your hips consist of lean mass and fat tissue. There are dozens of muscles in this area, such as the gluteus maximus, gluteus minimus, iliacus, psoas major, adductor magnus, adductor longus, pectinus, and others. Each of these muscles needs to be stimulated in order to grow. Cardio alone is pretty much useless.

Look for exercises that target your glutes, adductors, and abductors. Let’s look at some examples:

  • Single hip lifts
  • Split squats
  • Lateral squats
  • Sumo squats
  • Lunges
  • Step-ups
  • Glute bridges
  • Mountain climbers
  • Straight leg raises
  • Lying hip rotations
  • Piriformis stretch

Don’t be afraid to use weights. While it’s perfectly fine to do bodyweight exercises as a newbie, your muscles will eventually adapt. Work with dumbbells, barbells, kettlebells, and weight machines to challenge your body and strengthen the glute muscles. Increase the weight as you progress.

Make sure your training routine includes ab exercises as well. After all, what’s the point in having a big booty if your waist is thick?

A small waist will make your buttocks look bigger and curvier. Plus, it will lead to better health. According to studies, the waist-to-hip ratio is an indicator of overall health and longevity. The more weight you carry around your waist, the higher your risk of diabetes, insulin resistance, heart disease, and premature death.

Like it or not, ab training is a must. Try plank variations, lying leg raises, weighted crunches, Russian twists, ab wheel roll-outs, kneeling cable crunches, and plank jacks. The stomach vacuum can reduce waist circumstance within weeks, so include it in your routine.

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Dress Smart

Finally, dress for your body type. Wear flattering clothes that highlight your waist and make your buttocks look curvier, such as:

  • Wrap dresses
  • High-waisted pants
  • Pencil skirts with silk shirts or blouses
  • Long skirts with tight tops
  • High-waisted jeans and cropped tees
  • Tailored shirts and jackets
  • Wrap-style tops
  • Belted tops

Don’t forget about shapewear! It’s a fantastic way to accentuate your curves and hide problem areas. The best shapewear will lift your butt, squeeze your waist, and flatten your tummy.

As you can see, there’s no need to undergo surgery or take miracle pills to make your hips look sexy. Tweak your diet, train smart, and choose your clothes wisely. Sounds simple, doesn’t it?