Stars such as Scarlett Johansson and Sofia Vergara have brought the hourglass back into fashion. Yes, a thin waist is important, but in order to achieve this look, you need to increase the size of the hips. If you want to be the owner of wide hips, here are a few steps to help you get the desired shape.
Steps
Change your physique
Do hip exercises. Side leg raises, hip raises, and leg kicks should be part of your training regimen. The most important exercise for increasing the hips is the lunge to the side with dumbbells. This is a more difficult version of the traditional lunge that creates more resistance, thereby promoting more muscle growth and hip size.
Take up yoga. There are many poses that open up the hips. Yoga will help you strengthen your muscles and improve flexibility, which is essential for other exercises. The frog, dove, lizard, cow face poses are the poses you should familiarize yourself with.
Sit on your ass. You can expand your hips (and your butt) just by sitting. According to a study published in the journal Cell physiology, researchers have determined that pressure on the buttocks and thighs from excessive sitting can lead to an increase in fat in these areas. Cells react to the environment. As one scientist explained, fat cells that are under the influence of prolonged sitting "produce more triglycerides (the most common form of fat that the body stores), and do it faster."
Give birth. Women's hips expand to help the baby come into the world. In some cases, over time, they return to their pre-pregnancy size, while in other cases, wider hips become a permanent part of the woman's appearance.
Consider surgery. If you want to go under the knife to look like Kim Kardashian, there are procedures that you should familiarize yourself with. With liposuction, fat can be removed from various parts of the body and placed in the thighs. Or you can get hip implants, which are cuts of silicone that are placed under the skin and tissue to give you a fuller curve.
Wait. It turns out that with age, the hips become wider. Studies have shown that the cause of the increase in the volume of the hips is not always excess weight in the aging process, but an increase in the size of the pelvis. In a study with participants aged 20 to 79 years, researchers found that pelvic width, hip spacing, and femur diameter increase with age, and that older people's pelvises are on average 2.5 cm wider than younger people.
Use the art of illusion
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Wear thigh pads. You don't actually need to widen your hips to make them look fuller and more feminine.
- Buy panties that increase your hips. You can buy lingerie that comes with removable foam pads that add inches to a woman's hips.
- Use silicone pads to create the effect of full thighs. Try fixing the pads with the adhesive side, or tuck them into heavy microfiber underwear, stockings, or pantyhose.
- Remember - probably, with a new, more "dense" figure, it will not be possible to fit into your favorite jeans, so it's worth doing some shopping.
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Revisit your wardrobe. You can use dresses to accentuate your hips and give the illusion of more fullness.
- Focus on the waist in all outfits. Use belts and girdles to define your waist. This will give your figure an hourglass look.
- Pay attention to cut and color. Bleached denim and light-colored trousers accentuate the hips. Choose jeans with a defined waistline to accentuate your waist, or opt for a straight cut. Choose items with front pockets and small back pockets.
- Buy skirts with ruffles or layers of fabric to make your hips look wider.
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Change your posture. Straighten your back, lower your shoulders down and back, transfer your body weight to one leg, hips apart. You just gave your body an S-curve. Place your hands on your hips, pointing your thumbs forward and moving the rest of your fingers back.
- To create an S-bend when you are sitting, simply cross your legs or put your weight on one hip.
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Rock your hips. Rocking your hips while walking draws attention to this area and gives a feminine charm that always attracts masculine attention. Keep your back straight and roll your shoulders down and back. Relax your body. Put one foot in front of the second while walking, do not swing your arms - everything should be natural. You can deliberately wiggle your hips as you walk, but don't overdo it. If you overdo it, it will look comical.
- To enhance the effect, wear shoes. Thanks to heels, your hips will sway without your participation.
- Eat plenty of protein and phytoestrogens found in soy, flax seeds, and tofu. Estrogen helps to shrink the waist and increase breast size.
- There are several other exercises for the thighs. Change exercises so that the same workout does not have time to bore you.
- Be persistent.
- Use heavier dumbbells to build muscle (5 or 7 kilos for most women).
- Squat as much as possible and don't wear pants that are tight around your hips.
- Wear cropped tops and blouses (not necessarily crop tops, just shorter blouses) paired with leggings to flatter your hips.
- Do not worry and be upset if the result is not immediately visible. It takes time and effort to see results.
For most women and girls, the issue of gaining a sexy toned body is relevant.
The desire to have delicious buttocks is not new to anyone, but other parts of the body, such as the thighs, are less popular in this regard.
Namely, wide, seductive hips.
And really, how many are proud of the width of their hips? Therefore, the owners of voluminous hips, you can not be surprised, you have something to rejoice at.
No more shame and suffering because you can't fit into those jeans.
There are several benefits of wide hips.
Lush forms are seductive
Wide thighs usually mean wide hips, and anyone who says Marilyn Monroe's curves aren't sexy is a liar.
If you've been hiding your curves up to now because of self-doubt, then stop doing it now! Wear tight clothing; everyone will appreciate it.
Wide hips = big buttocks
Naturally, voluminous buttocks look more seductive than narrow ones. Today, women spend more and more time in the gym trying to pump up their buttocks and make their ass rounder and do hundreds of squats for this.
Plus, women with big hips are much healthier and stronger.
The lower body will be strong
The muscles of the legs are the largest in the entire body, and all thanks to the hips.
The more muscle, the faster the metabolism and the better fat burning occurs.
And who doesn’t want to run cool, squat, train with big weights?
And this is only a small part of the benefits of big hips!
Less risk of heart disease
Here's why: getting rid of fat that accumulates in the thighs and buttocks is much more difficult than that deposited in the abdominal cavity, but it is better than having a bulging belly (this is the conclusion of researchers at Oxford).
Excess fat around the abdomen increases the risk of diabetes and heart disease.
Decreased blood sugar levels
Also, the aforementioned study showed that women with large hips have better blood flow, lower cholesterol and better hormones that reduce sugar.
Less pain in old age
Iowa researchers have found that strong thigh muscles can help women avoid knee pain in the future.
Unique style
Whether you're petite, tall or average, wide hips mean it's hard to pick out the simplest clothes, which is why a seamstress's number becomes a favorite in your phone book.
As a result, you have no choice but to stand out from the crowd.
You have great company
What do runners, climbers, surfers, snowboarders have in common? Large muscular thighs. They need them to overcome all obstacles and win medals.
So you should be proud of your hips.
Big hips - strong muscular corset
It doesn't matter how wide your hips are. Strong hips mean a strong core, which means a healthy spine and less risk of back injury.
Endurance on the dance floor
Take Beyoncé for example, have you seen her dance? This is partly the merit of her amazing hips.
While your friends are exhausted after a few hours of dancing, everything is just beginning for you, because strong hips are more inclined towards night dances.
Your phone is safe
Your phone will have a soft landing in case it accidentally falls at such a piquant moment.
Yes, the advantage is rather controversial, but it's true that many of us use our phones while in the bathroom and often our knees do not save the phone from falling (especially if there is a gap between the thighs).
Like for wide hips!
Skinny thighs and skinny legs are the envy of many women.
Lack of muscle mass does not always look good and can be a health hazard.
You can even become the object of ridicule and bullying, which will greatly affect your self-esteem.
If you're having trouble gaining mass in certain areas, you can try increasing muscle mass in your thighs and legs.
How to make your hips wider
Our body gains weight when we consume more calories than we burn. To gain weight, increase your calorie intake by 250-500.
However, it is not up to you to decide where the increase in volumes will occur.
If you have a prominent middle part of the body or upper, and the legs and hips are thin, then with an increase in weight, the proportions will remain.
It's all about calories
Calories serve as fuel for the body and energy for functions such as circulation, respiration, and all muscle activity.
Each time you consume more calories than your body burns for fuel, the excess is stored in fat cells, causing them to grow.
Excessive consumption of any food leads to an increase in fat in the thighs. An extra 3500 calories is roughly equal to 0.5 kg of fat. This process usually takes weeks or months if you continue to consume more calories than your body needs.
In most cases, after the age of 8 years, the body of girls accumulates fat more actively than the body of boys.
During adolescence, fat cells in girls increase by almost 2 times compared to boys.
Most of the fat is deposited in the thighs and buttocks.
If you have not yet reached puberty, then you should not do anything to increase weight; this is very likely to happen naturally due to hormonal changes in the body.
To expand the hips you need to eat
Try to eat healthy food, but in larger portions than you are used to. Building muscle requires a lot of energy. You will have to eat more than the standard 3 times a day.
Don't go to extremes, but try to get out of your comfort zone so that your muscles get the food they need.
Strive to consume more calories than you expend.
Daily calorie expenditure can be calculated using an online calculator that takes into account your volume, age and activity level.
Based on the results, add 250-500 calories to your diet. You can also consult a nutritionist about the number of calories you need.
Don't use junk food as a source of extra calories. This is the mistake of many, as they believe that calories are contained only in such food.
Calories should come from healthy foods such as starchy vegetables (corn, sweet potatoes), fruits, whole grains, dairy products, unsaturated fats, and protein.
For example, for breakfast, add 2 tablespoons of walnuts to porridge.
The second breakfast can consist of 2 slices of whole grain bread with 2 tablespoons of peanut butter and mashed banana.
You can add extra calories with every meal.
For lunch, in addition to dessert, you can eat yogurt without fillers, and for dinner, drink a glass of low-fat milk.
Products for wide hips
Anyone who wants to see progress in the growth of the hips and buttocks should eat as much protein as possible. The most popular misconception is that protein shakes or protein intake are only for bodybuilders.
This is far from the truth. Every human body on the planet needs protein-rich foods to stay healthy. It really doesn't matter if you're exercising or not, increasing the amount of protein in your diet will do you good.
If you are training in order to increase the buttocks and thighs, then the protein intake should increase as it is the building block for muscles.
The following are the highest quality sources of protein.
Protein for hip growth
- Legumes (beans, chickpeas);
- Cottage cheese;
- Eggs;
- Lean ground beef;
- Lean meat tenderloin;
- protein powder;
- Salmon;
- Skinless chicken breasts
- soy nuts;
- Steak;
- Tilapia;
- Tuna;
- Turkey;
- Sandwich with vegetables;
- Any fish (not fried).
Carbohydrates
- Brown rice;
- Bread;
- Couscous;
- Cereal with low sugar content;
- Cereals;
- Quinoa;
- Sweet potato;
- Cookie;
- 100% whole grain bread.
Fats
Fats don't make you fat! Despite this outdated belief (which, by the way, some people still hold), fat does not make you fat, unless the product contains a horse's dose of calories.
Excessive excess of calories and unhealthy food - that's what leads to obesity.
There are healthy sources of fats that will help you lose weight or improve your figure. They are:
- Almond oil;
- Extra virgin olive oil;
- Fish fat;
- Nuts (almonds, cashews, etc.);
- Peanut butter (preferably one that contains peanuts; avoid oils containing sugar and hydrogenated oils, which are unhealthy).
Vegetables
- Broccoli;
- Dark green vegetables;
- Cabbage;
- Spinach;
- Tomatoes.
Going forward, start substituting, adding, or mixing these healthy foods to grow your buttocks.
Protein will help you gain weight
When gaining weight, it is best to focus on muscle growth, not fat. For muscle growth, you should increase the number of calories consumed, and also do not forget about training.
If you daily consume 0.55 grams of protein per 0.5 kg of your own weight, then your body will quickly recover from training, and your muscles will grow.
You can add a protein shake to your daily diet, especially if you have an increased busyness during the day.
When increasing calories, make sure some of them come from protein-rich foods.
For example, during breakfast, replace butter with nut butter (2 tablespoons - 7 grams of protein); eat porridge not on water, but on milk, thereby adding another 8 grams of protein to the diet; add ½ cup of roasted white chicken to salad (20 grams of protein); 100 grams of minced turkey in marinara sauce or vegetable soup (22 grams of protein).
Snacks include low-fat cheese, Greek yogurt, or hard-boiled eggs.
Train your hips and thighs
Strength training will help every girl in building muscle mass, legs and hips will become strong and elastic. Thanks to such training, you will build muscle, and the lower body will increase in volume.
You can train only legs and hips 2-3 times a week (preferably not in a row). For best results, exercise 3-4 times a week.
If you are new to strength training, start with one set of 10-14 bodyweight exercises, such as lunges, step-ups, and squats. After a week or two, include weights in the form of a barbell and dumbbells in your workout.
Increase the weight over time.
As you progress, you can start doing single leg squats, donkey kicks, glute bridges, deadlifts.
After 8-10 reps, you can increase the weight to maximize muscle growth.
Even though your goal is to grow the muscles in your legs and hips, don't forget to train your upper body and do some cardio.
Include chest, arms, shoulders, and back exercises in your workout.
As cardio, you can use running, cycling, brisk walking for 20-30 minutes to maintain the health of the respiratory and cardiovascular systems.
Overcoming difficulties in gaining muscle mass
There are types of figures that are not genetically disposed to increase in volume. In this case, it is important to understand that increasing calories in the diet will help activate the process of muscle growth.
To improve your performance in the gym, consume protein-rich foods after your workouts. Half a chicken, a turkey sandwich or a protein shake will do you good.
Be sure to get enough sleep and drink enough water to have a healthy body and build muscle. In adolescence, the body needs 8-10 hours of sleep per day.
At a more mature age, the required number of hours of sleep decreases to 6-8.
The Best Exercises for Wide Hips
- Don't be lazy when training because muscle growth only happens when you push your muscles to the max. Under load, muscle fibers are torn, then restored and become stronger and larger;
- If you do not increase the load, then this process will not occur. Your muscles react to training only when you feel a burning sensation. If you take a responsible approach to training, then the result will not be long in coming;
- Use an adequate load. Beginners can train with their own weight. If it becomes easy, then you can use dumbbells or a barbell. The weight should be such that it is enough for 10-15 repetitions;
- Be sure to be able to distinguish between when you are on the verge of injury and when the body is already at the limit of endurance. If you are a beginner, then before you start exercising, you should consult with a personal trainer to learn more about your physical abilities;
- Always follow the correct technique for exercising. If the technique is wrong, then you will not get the desired result and there is a risk of injury. If you are not sure about the technique of performing the exercise, then watch the training videos or consult with the trainer;
- Remember that you should feel the burning sensation in the thigh area. If you feel it elsewhere, then most likely you are not doing the exercise correctly and thereby harming the muscles or joints;
- Do not use too much weight. If the dumbbells are too heavy for you and you cannot complete the exercise, then you need to reduce the weight;
- Over time, increase the number of repetitions and working weights. Every week your muscles will get bigger and stronger. In order for the hips to increase in volume, you should increase the load every 2 weeks.
A little more about nutrition for wide hips
After completing the amazing exercises we have suggested, your hips and buttocks are ready to grow.
Micro tears have formed in the gluteal and adjacent muscles and now the muscles are in recovery mode.
Now your muscles need the right amount of calories and protein. You need the right proportions of proteins, fats and carbohydrates to provoke maximum muscle growth.
It makes no sense to sweat in the gym without eating right.
For those who don't know how, don't worry, all you need is basic information about macronutrients.
I suspect that most of those reading this article are eating solely to maintain weight.
If I'm right, then you need to reconsider your inefficient diet.
Since training burns calories, you will eat a little more, because your appetite will grow in accordance with the needs of your body.
It's time to start consuming 100-150 more calories.
Those who want to gain weight can eat even more. And those who want to shape the buttocks and lose weight should eat a little less.
Don't worry. Your body itself will signal hunger, your task is to feed it with the right foods.
results
How soon will there be visible progress
As soon as you begin to follow all the rules, the results will be noticeable almost immediately.
In the first week, you will see an overall weight gain and an increase in hip size.
No need to be scared, as most women do when they see not sexy buttocks and perfect hips, but excess weight. Just be patient, it'll be over soon.
A couple more weeks will pass, and you will see even more voluminous hips and even more weight gain.
Still not perfect butt and thighs. Do not panic! All the best is ahead.
At this stage, you will train 3 times a week plus cardio and you will see significant improvements.
4 weeks of training and the result will be even more noticeable, and training will be a pleasure.
A month will pass and you will be happy to see your perfect hips and sexy buttocks. Keep practicing and improving your forms.
Hips and buttocks are the most feminine, sexy, exciting parts of the female body. Any man will confirm this. Hips and buttocks are the most problematic and difficult parts of the body to model. Every woman knows this.
How to make thighs and buttocks toned
To make your thighs and buttocks beautiful, elastic and smooth, it is not necessary to go on a strict diet and sweat every day in the fitness room. A rational approach to nutrition, regular home ten-minute workouts and the simplest cosmetic procedures - these are the components of success!
EXERCISE #1
Goals of the exercise:
T tone the muscles of the inner thighs and legs and strengthen the muscles of the buttocks. How to perform:
Stand straight in front of the back of a chair.
Feet together, hands on hips.
Raise your straight right leg and describe with it a semicircle around the back of the chair, first in one direction, then in the other direction.
Do the same with your left foot.
Repeat 5-10 times with each leg.
EXERCISE #2
Goals of the exercise: improve the shape of the inner thighs and buttocks, stretch the muscles of the legs, tone the abdominal muscles.
How to perform:
Lie on your back.
Pull your right leg bent at the knee towards you.
With your right hand, grasp the toes of your right foot and straighten your leg without releasing it from your hand as far as possible.
Do the same with the left leg.
Repeat the exercise 3-5 times with each leg.
EXERCISE #3
Goals of the exercise: reduce the waist, restore the shape of the buttocks, tone the muscles of the thighs and legs.
How to perform:
Stand straight, feet together, arms crossed over your chest.
Make sweeping circular movements with your hips.
Start with a slow pace, gradually increase the pace.
Do it for 2-3 minutes.
EXERCISE #4
Goals of the exercise: tone the abdominal muscles, improve the shape of the buttocks, reduce the waist and hips.
How to perform:
Lie on your back, spread your arms to the sides.
Pull the legs bent at the knees to the chest.
Inhale and pull your stomach towards your back.
As you exhale, drop your bent legs to the right.
On an inhale, return to the starting position (legs bent and pulled towards you).
Relax as you exhale.
Do the same on the other side.
Perform the exercise 5-10 times in each direction.
EXERCISE #5The purpose of the exercise: to reduce the volume of the buttocks, tone the muscles of the press, legs and hips.
How to perform:
Sit on the floor, raise your legs bent at the knees.
Balancing with your hands, move forward, backward, around your axis on your buttocks.
Start this exercise at a slow pace and gradually increase the pace.
Do the exercise for 1-5 minutes.published
Olga Dan, "Lifting gymnastics for the hips and buttocks"
Have questions - ask them
You can decide these two points yourself. So, about everything.
Oh that cellulite
"Orange peel" is exclusively a problem, men do not suffer from it. Mother nature made sure that a woman could bear a baby even in the most fierce. What causes cellulite?
- malnutrition,
- passive lifestyle,
- bad habits.
This is what gives impetus to the emergence of "citrus". It turns out that the first thing that will bring you closer to victory is the rejection of fatty, spicy and starchy foods, quitting smoking and alcohol, and increasing physical activity. It's simple, there is no need to reinvent the wheel.
There are a number of procedures that will help you get rid of harmful cellulite. First of all, I would like to note the bath and sauna. The effect after a course of hiking is visible, but only because the excess fluid has left the body. Clay wraps help, make the buttocks smooth, so if you started a fight, then you should do this procedure at least at home. The most effective means to combat the "orange", which is allocated by women themselves, is a honey massage. It needs to be done in a course. You can make an appointment with a specialist or massage yourself yourself. It is worth noting that this procedure is rather painful, but effective. In addition to this, you need to make it a rule to do a contrast shower with rubbing with a scrub or a hard washcloth. So you will disperse the blood, there will be no stagnation.
So, how to deal with cellulite:
- vegetables and fruits should be the basis of your diet;
- it is worth signing up for fitness, if this is not possible, walk as much as possible - give up the elevator, get off one stop earlier, walk 15-20 minutes before going to bed;
- take alcohol as little as possible, nicotine should be abandoned altogether;
- make wraps with clay;
- sign up for a honey massage;
- daily arrange a contrast shower with rubbing.
Not a butt, but a nut
It is worth debunking one popular myth. You will not be able to make your butt bulge if you do standard exercises at home. If there is a desire to make a "nut", then you need to sign up for a gym and lift the barbell there in a squat - so you will quickly achieve results.
What can be done at home? First, do exercises that will strengthen the thighs from the outside and inside, tighten the buttocks. If you plan to pull the bar in the future, then you need to squat correctly - feet shoulder-width apart, back straight, hands in front of you. At the expense of times, the maximum squat is done, while the butt moves back, the body leans forward. You need to feel every muscle of the buttocks, do not bend, feel how your legs spring.
You can strengthen the inner surface of the thigh with the following exercise, which is shown in the picture. Everyone knows him for sure. During execution, pull your leg up, tighten your muscles. Lunges also strengthen the hips well. 
So, if you want a round butt, then you need:
- self to strengthen the hips;
- learn to squat correctly;
- write to the gym and squat with a barbell.
