Lush hips are a symbol of female beauty. Due to the roundness of this part of the body, you can adjust the silhouette, bring it closer to the hourglass type and make the figure more sexy.

The task is not the easiest, but quite achievable!

You can increase your hip size with a properly planned diet and exercise.

How to get bigger hips - Nutrition

Nutrition should be balanced and rational. Just because you're working on bigger thighs shouldn't be a reason to eat empty calories and unhealthy foods. Make sure your menu includes fresh, natural foods: vegetables, lean meats, fruits, low-fat dairy products and whole grains. Seeds and nuts can be a great addition to your main meal.

“Contrary to the popular belief that to gain muscle mass you need to eat as much as possible, I will say that when you overeat, adipose tissue will inevitably form. To ensure muscle growth, it is enough to eat as much as is required to satisfy your hunger. But the diet must contain protein foods. results modern research show that animal protein is much more effective in gaining muscle mass than soy protein. Therefore, it is important to include meat, fish, eggs, cottage cheese, and poultry fillet in your diet. To ensure the absorption of protein by the body, it is necessary to consume slow carbohydrates. Its best source will be whole grain cereals: pearl barley, buckwheat, oatmeal, basmati rice.”

How to make your hips bigger - Exercises

Start training for bigger thighs with light weight and gradually increase it.

“The main emphasis should be on increasing muscle mass in the hips and buttocks. The basis of the training should be strength exercises with weights. But cardio exercises must be performed wisely so as not to get reverse effect. Be sure to warm up your target muscle groups before starting your main workout.”

Squats with dumbbells (barbell)

Free weight squats will prepare the hamstrings and hips for the main work. For best results, use dumbbells or a barbell for additional resistance. You can hold the barbell behind your head, and the dumbbells along your torso or near your shoulders.

The most important thing is the execution technique. During squats, move your pelvis back and bend your knees until right angle. The position of the knees is also important; they should not fall forward. When performing squats, consciously engage your thigh muscles.

Quantity: 3-4 sets of 8-12 repetitions.

Lunges count basic exercise for the legs, performing which you can effectively work out the buttocks and thigh muscles.

Using a barbell or dumbbells as additional weight will speed up muscle growth. If your workout takes place in a spacious room, it is advisable to perform lunges along the entire length of the room.

Place your feet at hip level, parallel to each other. Take a long step forward, shift your weight to your front leg and squat down on it. Follow the exercise technique: the bend angle in the knee joint should be straight, the knee should not fall forward. Maintain a straight body position, do not lean to the sides. Rise up using your front leg. Repeat the lunge on the other leg.

Quantity: 2-3 sets of 10-15 repetitions.

Using dumbbells as additional weight will speed up muscle growth. Hold the dumbbell in an upright position at chest level.

Place your feet shoulder-width apart, straighten your back, and point your toes slightly to the sides. Take a step with your foot to the side, while squatting slightly on the other leg. Hold the position for 1-2 seconds. Return to the starting position using the strength of the muscles of your legs and buttocks. Control your technique: you should move smoothly, without jerking, so as not to injure your knees. Perform on the other leg.

Quantity: 3 sets of 10-12 repetitions.

Side lying leg raise

Use leg weights as additional weight.

Lie on your side, extend your lower arm up, bend your other arm at the elbow and place it in front of your chest. Stretch your legs so they are in a straight line with your body. Bend your lower leg at the knee at an angle of 90 degrees.

Exhale and lift your top leg. As you inhale, lower your leg until it almost touches the floor. Repeat leg lifts 10-15 times, then roll over to the other side.

Stretching exercises

Be sure to include stretching exercises in your workout. It improves blood circulation in muscle tissue and promotes faster muscle growth.

External thigh stretch while lying on your back

Lie on your back, straighten your legs. With your left hand, grab the knee of your right leg and gently pull it into left side, to the floor. Do the stretching slowly and without jerking. Watch your breathing, one should be even and deep.

Hold the position for 20-30 seconds.

Stretching the inner thighs in the butterfly pose

Sit on the floor, bend your knees, and bring your feet together. Gently press down on your knees, increasing the stretch. Slowly lean forward towards the floor while keeping your back straight. Extend your arms forward and hold the position for 20-30 seconds.

Famous divas such as Sofia Vergara and Scarlett Johansson were able to bring back the fashion for an hourglass figure. And if your bright head is tormented by thoughts about how to make your hips wider, we will give a few practical advice and recommendations.

Changing the natural body shape

So, you need exercises that help make your hip area a little wider. To do this, your usual workout routine should include hip raises, side leg raises, and squat kicks.

It is very important to remember to perform lateral lunges with dumbbells in your hands, which create more resistance, stimulate the growth of the thigh muscles and increase their volume.

Start doing yoga and experiment

In this practice, there are a huge number of asanas that help the hips open, strengthen their muscle tissue and make them extremely flexible. During classes, it is worth performing the Frog, Lizard, Pigeon and Cow Face poses.

An interesting fact is that even just sitting on your butt can make your hips wider. This is explained by the fact that while sitting, pressure on the buttocks and thigh area increases. This promotes an increase in fat mass in these areas of the body.

If after all this the desired parts of the body have not become wider, try the following:

• Creams that help replenish the lack of collagen and elastin, which are responsible for the speed of recovery and growth of the thigh muscles;
• Give birth, because in the process of bearing and relieving the burden, the femoral region expands naturally, trying to help the child be born quickly and safely. Of course, during the recovery process this part of the body can regain its original appearance, but more often the opposite happens;
• Agree to the operation. The desire to be like Kim Kardashian is quite capable of leading you to the operating table. During surgical intervention, fat is pumped out from different areas of the body, which is then placed in the thigh. More curvaceous the upper legs can be obtained thanks to silicone sections squeezed under the tissue and skin of the thigh;
• Change your usual posture. Lower and move your shoulders back slightly, straighten your back, shift your entire body weight to one leg, and open your hips slightly. This pose allows you to get the desired curves, especially if you complement it with your hands placed on your hips. If you demonstrate wide hips you need to be in a sitting position, just cross your lower limbs, or shift your body weight to one of your hips;
• Sway your hips while walking, which will give you femininity, charm and attract men's gaze. Relax your whole body, straighten your back and wear high heels;
• If all of the above does not suit you, try to just wait, since with age, wide hips can appear as a result of an increase in the initial parameters of the pelvis.

How to create visibility with clothes

If you can’t pump up your legs in the right place, and you have neither the opportunity nor the burning desire to lie down on the plastic surgeon’s table, just change your wardrobe. The following tips will help you in this matter:

The answer to how to visually make wide hips will be short skirts, designed in lighter and more variegated shades than a blouse or pullover.

It is necessary to direct the attention of others specifically to the lower part of the body, which obliges to avoid shirts and blouses with frills, frills and ruffles.

Skirts should be shaped like a “balloon”, “tulip” or “sun-flare”, preferably with transverse stripes.

If you are used to or obliged to wear skirts below the knees, you should give preference to fluffy and wide models, or buy options that widen downward. Never buy pencil skirts.

In the summer, the leg muscles are more exposed to others than ever, so the desire to show off wide hips becomes even more relevant. If you start wearing sundresses or strapless tops, due to the lack of material on the upper part of the body, a visual effect of volume will be created below.

There is no need to pull the skirt up to the very middle of your stomach. It is much better when the clothes have a low waist and a wide, catchy belt.

It is worth buying skirts, dresses and other wardrobe items that will be decorated in the hip area with multi-tiered flounces, frills and drapery. These details will distract the attention of the environment from the massive upper body.

Wear trousers of any cut, as well as shorts of different sizes. Special attention pay attention to tapered trousers and models with voluminous pockets. These are very comfortable and practical wardrobe items that will visually make the thigh area wider.

Be sure to stock up on beautiful shoes with high, stable and comfortable heels. It will distract prying eyes from the problem area of ​​your body, forcing you to look at your slender legs and seductive gait.

Before you decide to have surgery or childbirth, sit down and think about whether you really want to get wide upper legs this way? It may be worth doing the exercises more persistently, problem solving how to make your hips wider?

Women with a thin physique dream of having more rounded hips. To expand them, it is necessary to pump up the muscles of the buttocks and thighs. To do this, it is recommended to do special exercises at home.

The exercises described below will tell you how to increase the width of your hips. They will help pump up muscle mass, if done three times a week. After 30 days of active exercise, you will become the owner of straight legs and rounded hips.

List of exercises to widen the hips:

1. Get on your knees. Point your fingers forward, place your elbows under your shoulders, and place your head in line with your spine. Raising your right leg, you need to pull your toe towards your head. Lowering it, pull your knee towards your chest. Try to keep your leg weighted. Repeat twelve times. Do similar actions with the other leg;
2. Lying on your right side, support your head with your hand, bending your left knee. Place your foot behind your right shin. Raising your right leg, you need to pull it towards you. You need to try to turn the inner thigh up. Stay in this position for about 60 seconds. Then lower the leg a little. The exercise is performed twenty to forty times for each leg;
3. Spread your legs wide, squat down and straighten your back. Stretch your arms in front of you. Sit in this position for ten seconds. It is important to keep your thighs parallel to the floor. Repeat squats no more than fifteen times;
4. If this is your first time lifting a barbell, do not attempt to lift more than fifteen kilograms. Taking a sports equipment, place it on the edge of your shoulders. Make sure your back is straight and your feet are shoulder-width apart. From this position, slowly squat down. Carefully rise to the starting position. You need to squat with a barbell eight times. When performing the exercise, it is also important to ensure that your knees are level and straight. To avoid dizziness, you also need to look straight;
5. To ensure your hips work well, the previous exercise should be performed with your feet slightly wider than shoulder-width apart. You need to squat lower and lower. If your heels rise when performing exercises with a barbell, you can place blocks three to five centimeters high under them;
6. This exercise is suitable for widening your hips. Sitting on the floor, you need to touch it with your hands. After this you need to jump up sharply. When performing a jump, your arms should be extended above your head. Thanks to this exercise, the muscles are well developed and the hips grow very quickly.

It is important to combine the described exercises with physical activity for the waist. Do straight crunches. Lying on the floor, you need to raise your upper body. The lower back should lie strictly on the floor. Bend your legs and lift them above the floor level. Stay in this position for a minute. Repeat ten times.

Do oblique twists as well. They are performed similarly to straight crunches, but when lifting the body, you need to pull your left elbow towards your right knee and vice versa.

In addition to the described exercises, it is important to monitor your diet in order for muscles to grow well. It is important that the body receives required quantity squirrel. Eat meat, fish, low-fat cottage cheese and plant foods. Vegetarians need to take additional protein in the form of special shakes and other similar products.

Even after achieving the desired shape, you should not abandon the exercises. Keep doing them to keep your muscles toned.

Increasing volume with a barbell

In order for your legs to match your beautiful, pumped torso, you need to devote time to them. To build bigger thighs, use a barbell and a high-protein diet.

Exercises with a barbell for the beauty of the hips:

1. Coming close to the barbell lying on the floor, squat down and touch it with your knees. With your arms wide apart, grab the bar. Bend at the lower back, spread your shoulder blades and straighten your arms. Moving powerfully, stand on your feet, straightening your body and shrugging your shoulders. The barbell should be lifted close to the body. Having raised the projectile to chest level, squat under it, bringing your elbows forward, place it on your shoulders. Then carefully place the barbell on the floor and repeat the exercise;
2. Putting the projectile on the front deltoids, spread your legs wide. Tilt your pelvis back a little, bend your knees a little and try to sit down well. It is important to lower the hip joints knee joints. Return to the original position and perform the exercise one more time;
3. With the barbell on your back and your feet shoulder-width apart, bend your knees. Taking a wide step back, bend both legs and try to keep your weight on your front leg. Returning to the starting position, lunge with your other leg. Repeat the exercise several times for each leg;
4. Wrap your hands wide around the bar. With your elbows straight, place the barbell above your head. Squat down. Returning to the starting position, do this exercise several more times;
5. Having placed the apparatus on the floor, squat down and touch the bar firmly with your shins. Arch your lower back slightly. Grab the barbell with your hands slightly wider than shoulder-width apart. Push off the floor with your feet and lift the projectile. Aligning it with your knees, straighten your body and stand straight. Holding the barbell, lower yourself to the starting position and repeat;
6. Exercises should be done with both heavy and medium weights. The hip muscles are very well pumped with high-intensity short loads. It is recommended to do five repetitions with the maximum weight possible for you.

Take note! The more weight you train with, the longer you should rest between workouts. Muscles can fully recover only after two days. Therefore, heavy loads should be performed every three days.

Rounding the hips

To round and tighten your hips and become a more attractive woman, you need to systematically perform strength exercises. They need to be performed four times every seven days.

The following exercises will tell you how to make your hips round:

1. Standing straight, place your feet shoulder-width apart. Place your arms along your body. Exhaling, shift your whole body onto your right leg and lunge to the side. Place your palms on your right thigh. Inhaling, return to the starting position. Then, as you exhale, lunge to the left. The exercise must be repeated twenty times for each leg;
2. Connect your legs and place your palms on your belt. As you exhale, lunge forward with your right leg. Stay in this position for about a minute. Inhaling, return to the starting position. Do the same for the left leg. You need to repeat three more times;
3. Place your feet shoulder-width apart, palms back on your hips. As you exhale, squat down, move your tailbone back, and place your hands in front of you. Stay in this position for no more than ten seconds. Your thighs should be parallel to the floor during a squat. Inhaling, take the starting pose. You need to perform fifteen such squats;
4. Kneel down and place your palms on the floor under your shoulders. Raise your right leg parallel to the floor. In this case, you need to pull the toe towards you. Stay in this position for sixty seconds. After this, rock up and down for a minute. As you exhale, replace your right leg with your left. And do the exercise one more time in the same way;
5. Sit on a covered mat and straighten your legs. Place your hands crosswise on your chest. Step forward with your buttocks at a distance of two meters. Having reached the finish line, use your buttocks to move backwards, backwards, like a caterpillar.

Thanks to such simple daily workouts, a short time You can achieve beautiful rounded shapes in the hips and buttocks. It is important to perform all exercises smoothly, without sudden movements and systematically.

In addition to a set of exercises, try to take the elevator less, and rather walk up the stairs. This will be a workout for both your legs, hips, butt and spine.

It is important to walk in the fresh air, drink plenty of fluids, and eat foods rich in proteins, fats and carbohydrates. If necessary, after consulting a doctor, you can take a course of vitamins and minerals to strengthen the immune system and maintain muscle mass. By following all the recommendations described above, any woman can make her figure attractive, and her hips and buttocks rounded and expanded.

Thin women are often dissatisfied with their narrow hips and, in order to give them more femininity, try to enlarge them. In addition, wide hips and toned buttocks returned to fashion again, and fragile girls with teenage figures faded into the background.

Make your dream come true with modern development medicine will not be difficult, but this does not mean that you need to start planning the operation. There are many simple and proven ways to make your hips wider. While at home or on vacation in nature, it will be useful to do exercises that are designed specifically for this. In addition, if you know some tricks, you can visually make your hips larger and give them roundness. 6 proven methods will tell you and explain in detail how to increase the width of your hips.

Methods associated with correcting nutrition and lifestyle

• Method No. 1 “Protein diet”

In order for muscle tissue to fully grow and thicken, you will need several times more protein than was needed before. Without this condition, no exercise will have a positive effect, because the cells will not receive sufficient nutrition for growth. The daily diet should include fish, eggs, meat, cottage cheese and a variety of plant foods. If you have an individual intolerance to fish or cape, you can replace them with special protein shakes or other foods.

• Method No. 2 “Yoga classes”

Yoga has many poses and exercises that help open and widen the hips. Performing them with the required sequence will not only improve the flexibility of muscle tissue, but also strengthen the vascular wall of the capillaries in the thigh area. In turn, flexible and stretched muscles grow much faster than untrained ones. Yoga poses are aimed precisely at achieving this result.

• Method No. 3 “Clothing that widens the hips”

In addition to the listed methods for expanding the hips, there are several more secrets related to the wardrobe. To visually expand your hips using clothing, you need to know a few things: simple secrets. For example, light glossy fabrics will help visually add volume to narrow hips.

Small details of outfits located horizontally at hip level can also expand the pelvis. In addition to this, you should wear clothes with a wide waistband, such as trousers, shorts or trousers.

Trousers with unstitched pleats and drapery at hip level, short jackets - such outfits should be used as casual wear. As for accessories, a crossbody bag with a long strap visually enlarges the thighs.

Physical exercise

• Method No. 4 “Squats with and without weights”

Squats to strengthen the muscle mass of the thighs have always been popular, both at home and in the fitness center. In order for all muscle groups to be involved in the work, you need to use Sports Equipment– shells or dumbbells. Due to the resistance that occurs during exercise, these attributes increase the effectiveness of squats because the muscles contract at an accelerated rate. You can first buy yourself a machine or a barbell, but for your own safety it is better to use the help of a trainer at a fitness club.

During squats, it is important to monitor your posture and ensure that your heels are firmly fixed on the floor. At the same time, the knees look to the sides, and with a correct deep squat, the effectiveness of the exercise will be 100%.

Squats without weights are exercises that increase the tone of the thighs and buttocks, increase blood circulation and grow muscle fibers in the thighs.

Squats should be done this way:

1. You need to stand up straight and place your feet shoulder-width apart.
2. The toes are spread out to the sides, the heels are fixed to the floor.
3. Inhale and lower your body down, bending your knees, arms extended in front of you.
4. Pretending that we are sitting on an invisible chair, we freeze for a second and then rise to the starting position.
5. As you rise up, it is important to squeeze your buttocks to enhance the effect of the exercise.

During squats, it will be difficult to keep your heels firmly pressed to the floor, but this is necessary for proper exercise technique.

Magic cream and radical method

• Method No. 5 “Hip enlargement cream”

Exist cosmetical tools, working on the same principle as breast enlargement creams. By themselves, they do not make the hips wider, but they contain substances that, after being applied to the skin, increase the density of the skin, and blood flows to this area in an enhanced manner.
Due to this, muscle tissue increases. Other types of creams can restore the lack of collagen and elastin in the skin, due to which the rate of muscle regeneration around the thighs will increase.

It will be much more effective if the use of the cream is combined with exercise and a protein diet. All together, these methods will perfectly complement each other and be beneficial.

• Method No. 6 “Pregnancy and childbirth”

Everyone knows that during pregnancy and after childbirth, women's hips become wider and their posture becomes more feminine. This is explained by the fact that in the last months of pregnancy and during childbirth, the bony symphyses diverge slightly so that the baby can safely pass through the birth canal. Some women's hips return to their prenatal state, while others remain a couple of centimeters wider than before for the rest of their lives. This method is probably the most drastic of all, but if you are planning a pregnancy in the near future, you can also make your hips wider.

All 6 methods must be combined with each other, then the effectiveness will increase and it will be easier to achieve the desired volumes.

There are several ways to make your hips wider. You can increase the parameters using muscle tissue. You can do special exercises regularly to increase your circumference. In addition, the size is increased before childbirth or through surgery. You can visually expand the lower body with the help of clothes.

Why is it good to have voluminous hips?

Studies conducted by American scientists have shown that girls with strong muscles legs in old age, severe pain in the lower extremities is less likely to occur. They have lower cholesterol levels. In addition, there is a more intense production of hormones responsible for lowering blood sugar levels.

The risk of developing pathologies of the cardiovascular system is reduced. With regular exercise, the amount of adipose tissue decreases, blood flow improves, and the risk of cholesterol plaques decreases.

The lower body becomes stronger. Increases stamina: a girl with a rounded top part of the lower extremities is able to run, dance, and engage in game sports longer. In addition, when training the muscles of the lower extremities, more calories and fat are burned, since these muscles are larger than all the others.

Many people also like wide hips visually. Often, muscular legs are observed in girls with rounded buttocks: most of the techniques for tightening the thighs also help to enlarge the buttocks. This feature of appearance is liked by a large number of men. Also, clothes fit well on owners of a similar figure.

Exercises to increase hip width

To slightly increase slender hips, you need to regularly perform a special set of exercises. Are used power training. You need to exercise at least 2-3 times a week. A greater effect can be achieved if physical exercise will be more frequent: 3-4 times a week. It is not recommended to train daily: muscles need rest to recover and grow. You can do both gym, and at home. It is recommended to consult with a trainer to select a suitable complex.

Squats help a lot. For greater effect, you can use weights and dumbbells. You should start with light weights, gradually increasing the load. Do 10-15 repetitions, then rest. You are allowed to do 2-3 approaches.

Lunges are useful: one leg should be bent at the knee, the other should be pushed back. For each leg you should do 2-3 sets of 15-20 repetitions. This exercise is not the most effective for increasing volume, but it helps to achieve a beautiful shape of the buttocks and upper legs.

To increase the muscles on the side of the thigh, you should do lateral lunges. This exercise also helps improve stretching and flexibility.

Walking on your buttocks helps a lot. You should sit on the floor and stretch your lower limbs in front of you. Then move forward, leaning on your buttocks, then rest for 10-15 seconds and head in the opposite direction. This will help not only strengthen muscles, but also get rid of cellulite.

Yoga exercises will be beneficial. This oriental gymnastics strengthens muscles and improves well-being. Utkatasana, Ushtrasana, Malasana, Navasana, Salabhasana are useful.

How to reduce hip size?

Sometimes, to get slender thighs, you need to get rid of excess fat mass. To do this you need to lose weight. It should be remembered that it is impossible to get rid of adipose tissue locally. To lose weight, you need to reduce your daily calorie intake and create a calorie deficit. You should not reduce your food intake by more than 200-250 kcal per day: too much of a deficit can cause stretch marks to appear.

To reduce volumes, cardio training is suitable. Running, swimming, cycling, dancing, mountain and cross-country skiing. Long walks in the fresh air also help. To get slender hips, it is recommended to walk at least 10,000 steps (about 5 km) per day.

Diet for beautiful thighs

If you need to increase your hip circumference or build muscle mass, you need to create a calorie surplus. The daily calorie intake should be increased by 150-250 kcal per day.

Required a large number of squirrel. Its sources are meat, fish, eggs, and dairy products. Legumes and soy cheese tofu will also be beneficial. The norm is calculated individually; age, weight and physical activity must be taken into account.

You will also need carbohydrates. It is recommended to give preference to complex ones found in cereals: buckwheat, oatmeal, barley. Vegetables and fruits will bring benefits: they not only supply the body with carbohydrates, but are also sources of vitamins and minerals.

The diet should include healthy fats. It’s not worth giving up on them at all: metabolism will slow down, skin quality will deteriorate, and hormonal imbalances will occur. Recommended sources of fats are vegetable oils, nuts, avocado, fatty varieties fish.

Sweets should be eliminated from the diet completely or their amount reduced. You can replace store-bought options, which contain large amounts of sugar, fats and chemical additives, with homemade ones. The composition of such sweets is more natural, and they often contain fewer calories.

Eating foods containing phytoestrogens will help widen your hips. Under their influence, a woman’s hormonal background changes. However, the volume of adipose tissue will increase, because Such products will not affect muscle growth.

It is important to comply water balance. Drinking enough water helps eliminate swelling and speeds up metabolism. You should drink at least 1.5-2 liters per day clean water. Effective method How to make your hips rounder is to avoid caffeine-containing drinks: they promote fluid retention and prevent getting rid of cellulite. You can drink coffee in limited quantities without adding sugar or milk.