Do you wish to know how to get bigger hips naturally and fast through exercise?
Then read to the last dot to get all the information you need about that.
Hope you know you don’t need to go under the knife to get an amazing body shape. Just a little extra work and you’re on track.
While it is not possible to change the hip bones you were born with, you can use glute and thigh exercises to build muscle that will give the appearance of bigger, wider hips.
You can achieve wider hips naturally and fast through exercise, we will be listing a few kinds of exercises to do to help you achieve this goal.
The gluteal muscles, often called glutes, are a group of three muscles which are the gluteus maximus, gluteus Medius, and gluteus minimus which make up the gluteal region commonly known as the buttocks.
How to get bigger hips naturally and fast through exercise
There are different exercises for different results but to achieve that for your hips you have to focus on the one that targets the hips.
Some of the exercises include
- Squats:
Squats are a great way to enlarge your hips, they also work very well to strengthen your hips. Squatting is excellent for building general muscle strength as well as strengthening the legs and glute muscles.
There are different types of squats namely
A. Deep squat:
How to carry out the deep squat
When performing a deep squat, you need your knees bent further than usual and your hips and your right and left leg to keep your weight distributed evenly across your feet. In addition, if you’re lifting weights, you need to keep your spine in a neutral position.
As you descend to those levels, the backs of your thighs will rub against the backs of your calves. The compressive strain on your knee joint will be reduced due to this contact.
B. Sumo Squats:
The sumo squat targets the gluteal muscles
How to carry out the Sumo squats
- The foot should be held in a wide stance, with the toe pointed at a 45-degree angle
- Align your shins with the rest of your body by squatting
- Then press down on one heel
C. Bulgarian split squats
How to carry it out
- Find a bench or step that is at knee height.
- Then, adopt a forward lunge position with your abs tight, your body erect, and one foot propped up on the bench behind you.
- Bring your front thigh to a horizontal position by bending your torso down.
- Maintain proper knee-to-foot alignment at all times.
- Drop down in a squat and then rise back to the starting position.
- Switch your rear leg after the reps are finished on your right leg.
D. Squat Side Kicks
This squat variation adds a degree of side movement that most other leg and butt workouts don’t offer.
How to carry it out
- First, stand with your legs a little more than hip-width apart.
- Lower your butt into a squat position until your thighs are parallel to the floor.
- As you rise back toward the starting position, kick your right leg out to the side as high as you can.
- Make sure you don’t overextend the leg.
- Go back into the squat position as soon as your right leg is down and then kick out with the left leg on the next rise.
2. Lunges
Hip strength is essential for Balance and stability. Lunges are another classic exercise focusing on the buttocks and thighs that will enable you to gain bigger hips.
Just like squats, there are different types of lunges namely
A. Curtsy Lunges
How to carry it out
- Raise yourself to a standing position and straighten your shoulders slightly.
- You can quickly bring your thigh to the floor by stepping forward with your right leg.
- When you have found a position that feels good, you can slowly bring your leg back to its initial position by lifting it gently.
- Count out 10 steps in both directions before switching sides.
- You can either continue to lower and rise or you can return to the normal standing position with your feet hip-width apart
- Reverse your right and left legs before lowering again.
B. Side Lunges
Performing side lunges can help you sculpt your hips by strengthening and toning your abductors, forcing you to accelerate and decelerate your hips rapidly.
How to carry it out
- Get yourself in a starting position by ensuring your feet are together and standing tall.
- You can do a side step with a bent knee by leading with your right foot and stepping out with your left foot.
- Gently turn your foot and leg outward and ensure your bent knee is directly over your second toe.
- Continue to bend at your right knee and bring your hips back while keeping your abs tight and your spinal erectors straight.
- There will be a slight forward bend in your torso.
- Keep looking forward as you do the above, and don’t forget to breathe out.
- The right leg should be used to push off and bring your body back to an upright position.
3. Butt lifts
Butt lifts are done to target your muscles in the lower back and butt and will give you a rounder butt.
How to carry it out
- Lie down in a flat position with your back on the floor and your hands on your side.
- Bend your knees and keep your feet flat on the floor.
- Slowly, raise your hips away from the floor while keeping your back straight.
- Hold this position for a few seconds and then lower your hips.
- Do these 5–10 times twice or thrice a week.
4. Donkey kicks
Donkey kicks are a great exercise that will target your glutes. They are easy to perform.
How to carry it out
- Be on all fours and keep your knees hip-width apart.
- Keep hands directly under your shoulder and keep your neck and back neutral.
- Slowly lift your right leg, keeping your knee bent, and use your glutes to press your foot toward the ceiling.
- Come back to the starting position, and do at least 10 repetitions for each leg.
5. Sumo walk
How to carry It out
- Keep your weight in your heels to activate the muscles on the backside of your body.
- Add a mini band around your thighs for greater intensity, as well as greater use of the glute Medius.
- Assume a squat position with your arms comfortably bent in front of you.
- Maintain the squat position and begin to step to the right 2–4 steps, repeat to the left.
- For an intense burn, stay low for as long as you can.
- Assuming 1 repetition is 2–4 steps right followed by 2–4 steps left, do 10 reps, 2–3 times.
Conclusion
Not everyone would achieve this through exercise because of their genetic makeup but You can definitely strengthen your hip and abdominal muscles in ways that will emphasize your hourglass potential within your predisposed genetic structure.
And by focusing on your diet and core strength, you may notice that your waistline shrinks too.
If you can try out these different exercises effectively, you can make your hips bigger naturally.
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