A real decoration for girls and women. Some representatives of the fair sex are wondering: how to increase the width of their hips? If the individual characteristics of the figure do not favor curvy figures, they will come to the rescue proper nutrition and special physical exercise for hip enlargement. In addition, such A complex approach will tone the body and improve mood.
To acquire the desired shape, diligence and regular exercise are required. A properly selected program will allow you to build muscle mass in in the right places, make narrow hips wider.
- mastering the correct exercise technique;
- performing movements slowly to ensure maximum muscle tension;
- gradually increasing the load using dumbbells or other suitable loads;
- selection of the optimal diet for increasing muscle volume.
If desired, the girl can study in gym under the guidance of an instructor or increase your hips at home.
How to get rounder hips at home
A set of simple exercises performed 3-5 times weekly will give a visible effect within a month. It is very important to master correct technique movements, the effect of exercise directly depends on this. Before starting training, it is advisable to find detailed information with video materials to understand how to perform the exercises correctly. To expand and pump up the hip girdle, you need to repeat the exercises 15–20 times in several approaches. So, let's get to work!
In the beginning, it is very important to spend 5-10 minutes preparing for classes in order to quickly warm up your muscles and joints. Warm-up may include walking in place with high knees, bending and rotating movements, stretching, and raising your toes.
Basic hip exercises
Squats are ideal for working almost all the muscles of the lower body. The plie squat is a very effective exercise for expanding the pelvis:
- Starting position for classic squats: legs together or slightly apart, arms extended in front of the chest, back straight. You need to squat while exhaling so that the angle when bending your knees is 90°, and the line of your thighs is parallel to the floor. The torso is tilted forward. The number of repetitions should be gradually increased from 10 to 50 times, and then add dumbbells or stay in the squat for several tens of seconds.
- Starting position for plie squats: legs wider than shoulder-width apart, toes turned outward, do not arch your lower back. Your arms can be stretched out in front of you, folded in front of your chest or behind your head. You should squat while exhaling, without lowering your buttocks below knee level. If you linger in the squat, the tension on the inner thigh muscles will increase, which will lead to the creation of a beautiful relief.
Lunges prevent the development of cellulite on the thighs by increasing blood circulation in the pelvic area.
There are lunges forward, backward, sideways and cross movements:
- Starting position for lunges forward and backward: legs slightly apart, hands on the belt, back straight. Take long steps forward or backward with a squat so that both legs are bent at the knee by approximately 90°. For greater effect, it is useful to linger for a few seconds in this position, then return to the starting position.
- When lunging to the side, the step is made left and right, bending one leg at a right angle, and keeping the other straight.
- Cross lunges are performed by crossing one leg behind the other so that the front leg is bent 90°. The second leg should not touch the floor with its knee.
Swinging with straight legs creates sufficient load and develops the femoral part. Swings are performed in a standing or lying position, abducting the working leg as much as possible:
- Standing, leaning on the back of a chair, perform movements with your legs forward, backward, and to the side. The body of the body should not deviate. By holding your leg up for a few seconds and speeding up the pace, you can increase the load.
- Lying on your stomach, you need to rest your head on your arms crossed at forehead level. Swings should be performed by tensing the hips as much as possible. The same exercises can be repeated while standing on all fours or lying on your side.
Additional classes
Half-bridge, jumping and chair exercises are effective exercises that help pump up narrow hips.
Mandatory inclusion of them in the training program contributes to the rapid development of the pelvic muscles:
- The half-bridge is performed lying on your back, with your knees bent and your arms extended along your body. From the starting position, the pelvis is raised until it forms straight line body from the shoulder blades to the knees, the muscles of the buttocks should tense, and the feet should not lift off the floor.
- Jumping from a sitting position, stretching your arms up, works the muscles well, making your hips wider.
- Chair - an exercise consisting of a series of squats, performed near the wall. From a standing position with arms extended forward, perform a squat until you reach right angle between the thigh and the calf of the leg. Stay in this state for 20 seconds at first, each time increasing the time as much as possible.
Exercises for hips in the gym
Detailed information on how to pump up a girl’s thighs in the gym can be provided by an instructor who will develop a program taking into account individual characteristics body and will explain in detail how you can make your hips wider. The same movements described earlier, performed on machines or using a barbell, give a quick effect.
Basic rules when exercising in the gym:
- Compliance with nutritional regimes. It is better to start training 2 hours after eating, and drinking water is allowed regardless of the time of training.
- Doing a warm-up. To avoid harming the muscles, before strength training you should warm them up more.
- Load compliance. To develop muscles, they should be overloaded, but this should be done gradually and moderately so as not to damage the muscle tissue.
- Consistency of exercise. Once you have achieved results, you cannot quit. This will lead to a rapid loss of tone, because the muscles need constant stress.
Exercises that increase your hips will be much more effective if you eat right, taking in more protein foods, vegetables and fruits. Private walks on fresh air will strengthen the leg muscles and the general condition of the body.
It is better if training and healthy eating become not a temporary phenomenon, but a way of life that will allow you to gain rounded and attractive hips and maintain a fit figure for many years.
As summer approaches, girls begin to work hard on their bodies. This is not strange, every girl wants to see her body in great shape. Whatever they say, I will probably say on behalf of all men, we don’t really like a very thin body, it’s good when there are good, round shapes, as they say: there is something to hold on to. Therefore, girls who have an excessively thin physique want to see their hips are more rounded and wider. But in order to make them like this, you need to pump up your gluteal and thigh muscles. We present to your attention a set of exercises that will make your hips rounder and wider at home.
Exercises for hip circumference and gluteal muscles
1) Stand straight, feet should be close together, and hands on your belt. Inhale, as you exhale, squat and move your tailbone back. Squat so that your thighs are parallel to the floor, then lock this position and hold it for about 10-20 seconds. Then, as you inhale, begin to slowly straighten your legs. Take a little rest repeat this exercise 10 times.
2) Take the following starting position: lie on your back, put your hands behind your head and clasp them in a lock, pull your toes towards you. As you exhale, bend your right leg at the knee and pull it towards your chest. As you inhale, straighten your leg, but do not place it on the floor. As you exhale, you can lift your leg up perpendicular to the floor. As you inhale, release your leg to the floor. Do 20 reps. Then change legs.
3) Lie on your right side, place your arms so that you can maintain balance. As you exhale, begin to lift your leg up, while pulling your toe toward you. Swing your leg up and down without lowering it completely to the floor. Do this for 50 repetitions, then do the same with the second leg.
4) Take the starting position: lie on your back, place your hands behind your head, lift your legs up, pull your toes towards you. As you inhale, begin to slowly spread your legs to the sides, and as you exhale, bring them back at the same pace. Do your daily exercise for 5 minutes.
5) Place your elbows behind your back and lean on the floor. Bend your knees and pull them towards your chest. As you inhale, stretch your legs above the floor, as you exhale, bend them again, and point your knees towards you. Do 20 reps.
6) The starting position is the same as in the previous exercise. Place your hands under your forehead. As you exhale, lift your right leg above your head and hold it in this position for a while. As you inhale, lower your leg to the starting position. Then alternate with the other leg. Do 30 reps with each leg.
If you study at home, then of course the most effective exercise for the volume and width of the hips, is a squat. It affects most important muscle groups. But it is recommended to use some kind of load for squats, for example dumbbells; using a projectile will give the gluteal muscles, back muscles, and leg muscles the opportunity to work well. The main thing is to watch your knees and make sure your heels don’t leave the floor.
Of course, not everyone has dumbbells at home, and good equipment is quite expensive these days, so I think everyone has a 5-10 liter bottle of water at home. This is a pretty good load for a girl. To prevent the handle from stinging you, you can wrap it in a towel, but it is better if you take the bottle like a barbell and throw it over your neck. So do squats, believe me, the effect will be much better than you can expect.
Very good exercise for the muscles of the buttocks and thighs is exercise bike. You may not have the exercise machine itself, but most people have a bicycle. It is enough to go for a ride every day for 30 minutes, for example in a park, and you will already notice the effect in a week, but it is also important to do all the above-mentioned exercises.
To increase the width of your hips, you need to build up muscle mass and use a number of special exercises. Do them at least 3 times a week. Within a month you will notice that your legs and hips have become smoother and more rounded.
Get on your knees. Clearly fix the positions of your hands, knees and toes - they should be level. Make sure your fingers are pointing forward, your elbows are under your shoulders, and your head is in line with your spine. Raise your right leg and pull your toe towards your head. Then lower it and pull your knee towards your chest. The leg must be supported. Do another 12-15 times. Change leg and do the same. Lie on your right side and rest your head on your hand. Bend the knee of your left leg. Place your foot behind the shin of your right leg. Then lift your right leg and pull it towards you. Strive to turn the top out inner surface hips. Hold the position for 1-2 minutes. Next, lower your leg, but not all the way. Perform 20-40 repetitions and change legs.
Regular exercise will help you make your hips more rounded and attractive. When you achieve results, don’t give up on training – always try to keep your body in shape.
Women with a thin physique dream of 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 build 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:
- 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;
- 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;
- 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;
- 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;
- 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;
- 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 order for muscles to grow well, in addition to the described exercises, it is important to monitor your diet. It is important that the body receives the right amount of protein. 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
To ensure that your legs match your beautiful, toned 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:
- Coming close to the barbell lying on the floor, squat down and touch it with your knees. With your arms spread wide, 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;
- Place the apparatus on the front deltoid muscles and 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;
- 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;
- 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;
- 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;
- 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:
- 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 into left side. The exercise must be repeated twenty times for each leg;
- 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;
- 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;
- 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 same exercise one more time;
- 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.
Many girls, especially teenagers, are thinking about how to enlarge their hips and give them roundness. The figure acquires feminine curves due to hormonal changes during puberty and the release of estrogen, the female sex hormone, into the blood. If a girl doesn’t think her hips are round enough, she can correct this without resorting to surgery. The long-awaited result can be obtained by adjusting your diet and special strength exercises, which are easy to perform both at home and on professional exercise equipment in the gym.
The most effective exercise for building muscle mass in the thighs is squats. It must be included in the warm-up or in the main complex. To get more effect from the exercise, it should be performed with free weights. Using a load (for example, dumbbells), you can work all the muscles of the buttocks, back and legs. In this exercise, you need to make sure that your knees do not “walk” and your heels do not leave the floor. Then the exercise will be performed correctly.
In order to seriously engage in building muscle on the hips and buttocks, it is advisable to purchase dumbbells: with them, the effect of the exercises will increase several times. But good shells cost a lot of money, and not everyone has the opportunity to purchase a quality product. In this case, sports equipment can easily replace 1.5-liter water bottles. You can do exercises with them initial stage. Then you can increase the load to 5-10 liter containers.
Those who have such an opportunity should buy an exercise bike. With it you can work all the muscles of the thighs and buttocks without special effort. For those who do not have a simulator, a bicycle will do. If you go for a half-hour walk in the park every day, the effect will be noticeable within a few days.
Complex for studying at home
Classic squat. This exercise uses almost all the muscles of the lower torso. This allows you not only to increase the width of your hips, but also to improve your posture and remove excess fat from the stomach and pump up your abs.
Starting position - legs together, shoulders back, arms extended in front of you. Technique:
- You need to squat so that your knees are at an angle of 90 degrees and your thighs are parallel to the floor.
- The foot should not be lifted off the floor, otherwise you may lose balance during the exercise.
- Before starting a squat, you need to take a deep breath and squat as you exhale.
Exercises to build muscle must be performed slowly, without haste or fuss. The muscles should be as tense as possible.
Plie squat. This exercise works the hamstrings and gluteal muscles. The plie squat makes your shape more rounded and your legs slimmer.
Starting position: legs spread as wide as possible, toes turned outward, arms clasped in front of the chest. Exercise technique:
- You need to squat in such a way that your buttocks do not fall below your knees; the back should be absolutely straight and not arch in the lower back.
- Having squatted, you need to stay in this position for a few seconds and then return to the starting position.
- The exercise must be performed in 4 sets of 10-12 squats.
Lunges. The exercise perfectly trains the thigh muscles and prevents cellulite.
Starting position: back straight, hands on your belt or sides. Execution algorithm:
- With your right foot you need to step forward and lower yourself so that the stepped leg forms an angle of 90 degrees; The left leg must also be lowered, but not touching the floor.
- You need to stay in this position for a few seconds and then return to the starting position.
- You need to do 20 lunges on each leg.
You can do backward lunges in the same way.
Before you start doing the exercises, you need to do a warm-up. Everyone chooses it independently, but it should include exercises that work joints and all muscle groups.