Hello everyone, friends, I’m in touch with you again, Alisa! Today we will discuss another topic that worries huge amount representatives of the fairer sex, how to make the hips wider and the waist narrower? Nature does not always provide us with ideal forms. There are several ways to solve this problem: proper nutrition, physical activity and modeling the figure by selecting special clothes.
Girls, it is important to understand that by enlarging the buttocks, the waist itself will seem relatively narrower. And for this, ordinary gymnastics will not be enough; all exercises to pump up the legs and buttocks will have to be performed with weights. Only in this case will the growth of the gluteal muscle be ensured. Otherwise, you will simply tighten and round the shape of your butt, but its size will remain the same. So, let's talk about all the intricacies of transforming your figure into ideal shapes.
You can open your hips and make them fuller by practicing certain yoga poses. This technique will help develop flexibility and strengthen the muscle corset, which will become good help in the process of performing physical exercises with additional weight in the future. Pay attention to the poses of a frog, a dove, the face of a cow, a lizard.
Girls! I enlarged my butt without creams! A special exercise machine for the buttocks. I just wore it for 2 weeks. Now it’s so strong and beautiful, as if I were going to the gym;) I ordered it here - order it.
Try to sit on your butt more, which will lead to increased production of triglycerides and an enlargement of the butt due to the accumulation of fatty tissue.
And the most drastic way is surgical intervention. The most desperate fashionistas will stop at nothing to get their hands on wide hips. Some are not even deterred by expensive surgeries. This is the fastest way to get the desired shape, but it’s still worth weighing everything carefully before going under the scalpel.
Calories to the rescue
It is quite possible to change your natural body composition by reviewing your daily diet. Insufficient calories in the menu will not allow you to gain weight. required quantity muscle and adipose tissue. In all girls, consuming excess calories leads to the accumulation of fat in the thighs (boys have a completely different body constitution). Already in adolescence, as a result of hormonal changes in the body, the volume of the fat layer in girls doubles, and the bulk of fat cells are concentrated in the area of the thighs and buttocks.
To increase your hips, but not provoke obesity, and keep your waist thin, I recommend including only healthy foods in your menu. The main thing is to increase portions and eat food more often than three times a day. For example, girls who work out in the gym and actively increase muscle mass, switch to five meals a day.
Important! Under no circumstances should you overeat or consume huge amounts of sweets. The main task is to provide fuel to your body so that your muscles can receive the energy they need to grow.
Squirrels
Enrich your daily diet with a sufficient amount of protein, which will help you maintain a thin waist, while the muscle mass of your buttocks will begin to rapidly gain volume. Every day you need to consume at least 100 g of protein, because it is the main building material for muscle fibers. A lot of protein is found in meat, egg whites, cottage cheese, and yogurt. In addition, dairy products are rich in calcium, which will strengthen your bones.
Fats
The main thing here is not to overdo it. Fats are an important component balanced nutrition and good lipid metabolism, but this does not mean that we should eat fatty sausage, fried potatoes or butter by the spoonfuls. Give preference to unsaturated fats (vegetable origin). They are found in all vegetable oils. Dress your salads with olive, flaxseed or sunflower oil. At the same time, when calculating the amount of fat consumed, include those found in meat, dairy products and fish.
Carbohydrates
Carbohydrates are fuel for the body, so a sufficient amount of them is simply a must, because otherwise, with a lack of energy, the body will begin to “eat” muscles and you can forget about the desired round butt. Carbohydrates are also responsible for good health, vigor and normal functioning of the whole body. I recommend getting the required amount of carbohydrates not from cakes and donuts, but from cereals, some vegetables, seeds and nuts.
Vegetables
Fresh vegetables are rich in fiber, vitamins and minerals, so they have a beneficial effect on metabolism, the acceleration of which helps to process all food without residue into energy. It is she who will be spent on gym and any other physical activity.
I wrote in more detail about nutrition for buttock enlargement.
Workouts for wide hips and narrow waist
Finally, we have reached the most important point, the implementation of which will make our hips wider and rounder. By avoiding physical activity on the gluteal muscles and quads, you will not be able to achieve desired result. Muscles should be kept in good shape regularly and it is not necessary to sign up for this in the gym. Any trainer can choose effective exercises, taking into account your physical fitness, which can be performed even at home. The complex must necessarily include the following exercises:
- hip raises;
- weighted squats;
- weighted lunges (straight and sideways);
- stepping onto the podium;
- "bike";
- throwing the leg to the side from a half-squat.
The main exercise with which you can enlarge your buttocks while leaving your waist thin is the squat, but it must be weighted with additional weight. On average, a woman needs dumbbells or a barbell with a weight of 6-8 kg to effectively work her gluteal muscles.
Even earlier, I already talked in more detail about, about and.
Important! Perform all squats correctly. Keep your toes off the floor, keep your back straight, keep your knees straight, and tense your abs and gluteal muscles. Such simple rules will allow you to avoid injuries and direct the entire load not on the back and knees, but on the muscles of the thighs and buttocks.
Modeling your figure with clothes
This interesting technique will allow you to further emphasize thin waist and emphasize the convexity of the hips, making them visually wider. Buy trousers and skirts in light colors or with colorful prints. In this case, take only skirts with a “tulip” silhouette, flared above the knee. Direct all your attention to the lower part of your body, so avoid sweaters and T-shirts with ruffles, flounces, rhinestones, etc. They should not be flashy, preferably in pastel or dark colors.
Buy special modeling underwear with pads, which will make your butt appear even larger and your hips visually wider. Sometimes such a decision will be less traumatic and beneficial. It will also allow you to fit into your favorite jeans and shorts at any time, which is unlikely to happen after building muscle mass on your butt.
In the end, I would like to add that it is not a lush butt that makes a woman feminine. But fashion, as always, is inexorable and almost every representative of the fairer sex simply dreams of the opportunity to get a luxurious, curvy buttock. When resorting to proper physical activity, do not forget about nutrition and an appropriate wardrobe. By observing each of these points, any of you can achieve your goal. Good luck!
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, proper nutrition and special physical exercises to enlarge the hips will come to the rescue. In addition, such integrated 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, a girl can work out in the gym under the guidance of an instructor or increase her 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. Plie squat - very effective exercise to expand 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 hips 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 stay in a squat, the tension will increase internal muscles the hips 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 waist, 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 in this position for a few seconds, 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 - effective exercises, helping to 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 your muscles, you should warm them up before strength training.
- 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 thigh size 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.
My respects, gentlemen, and especially ladies! Today we are waiting for another note from the series - at the request of workers. Let me remind you that this is when readers (i.e. you) send various burning and most exciting topics to the project’s email to which you would like to receive answers. This time the young ladies are lucky :), because we will consider issues of correcting their figure, namely how to reduce the volume of the hips. After reading, each of you will have a clear idea and action plan for changing the lower part of your body.
So, everyone pricked up their ears, we begin.
All about how to reduce hip size
We will start, as usual, from afar, with a short introduction.
As you remember, in my previous articles I already talked about the generic trait of all women - to please as many men as possible. In this regard, the question arises - how to do this and who are the representatives of the stronger half of humanity most likely to fall for? The answer, I think, will surprise many women, but they (we) are best caught by fertile representatives who have far from model forms. In particular, if we talk about, then this is an hourglass and especially, as recent research has revealed, a pear. For those ladies who don’t know, a pear is when the lower part (hips, buttocks) is expanded. Those. the girl has a powerful ship frame :). It is the steep hips and the expanded shape of the pelvis that turn on deep reflexes in the man’s brain, which tell him that this is a fertile female, and she can give good offspring.
That's what I mean.
Figures in the oval are considered by men primarily when looking for a partner for procreation.
From this we can conclude - if you decide to reduce the volume of your hips, think about whether you need it? After all, you can lose a huge army of gentlemen - lovers of these body types. This is just food for thought, and not a reason to leave everything as it is, especially if you really don’t like it “is”.
Actually, let's get closer to the point.
Note:
The further narrative will be divided into subchapters for better assimilation of information.
How to reduce thigh volume: reasons for the accumulation of fat deposits
The hip area is the most problematic area for the fair sex. (You, my dears). It is there that everything excess eaten is first deposited, increasing fat deposits and expanding the pelvis to indecent sizes.
Also, it would be useful for any young lady to know that before menopause, many female organs store their excess fat mainly in the thighs, creating a “pear-shaped” body shape. The accumulation of fat in these areas (hips, waist) greatly helped cave women survive during drought and famine. Those who could easily retain fat in the thigh area tended to be able to give birth and nurse a child during the drought. During pregnancy and breastfeeding, the body needs more than 1,000 additional calories per day, which come from thigh fat deposits.
This is one of the reasons why it is so difficult to get rid of extra pounds in this area - Mother Nature took care of everything.
Note:
Lipoprotein lipase is an enzyme responsible for fat storage. Women have more of this enzyme in the hip area.
Among other things, two hormones in a woman’s body, estrogen and progesterone, play an important role in maintaining a thin waist and the accumulation of fatty tissue in problem areas, in particular in the hips. When their fragile balance is disrupted, a woman’s figure undergoes shaped changes. According to scientists, estrogen works against the action of insulin, and progesterone works against cortisol. When both are produced uncontrollably and in excess, it leads to the accumulation of fat around the belly. Estrogen is the main hormone responsible for the increase in fat around the thighs. Progesterone works against it to stop it.
When a woman is in a state of stress, high emotional tension, her levels jump, which, in turn, suppresses the activity of progesterone. The solution to this situation is to relieve stress (just not chocolate :)) and raising overall progesterone levels.
In addition to the above factors, hip volume reduction may be necessary for women who naturally have an anatomically wide pelvic bone. Another group of dissatisfied people can be called young mothers, whose lower body was also transformed and became much wider as a result of the birth of a child. Coupled with excess fat deposits, a not entirely pleasant picture emerges. So, if you are looking for an answer to the question of how to reduce hip size, stop worrying.
However, everything can be fixed, and that’s what we’ll talk about next.
So, let's take a look at the original working material, or how I see the answer to the question - how to reduce the volume of the hips?
First, it must be said that this work is complex and consists of the following stages:
- reduction of fat deposits in the thighs.
- laying the form - strengthening and tightening muscles.
The first stage is carried out through a regimen, aerobic activities and diet. The second is through specialized exercises.
Let's go through each stage and start with...
How to reduce thigh volume due to fat deposits
To determine the scope of work to get rid of surplus, it is necessary to make some measurements. To do this, tense your buttocks and pull out the resulting fold of skin with two fingers. What is between the fingers is fat, and we will get rid of it. If you want to take measurements more radically and determine total percentage fat in the body, then the next article will help you.
Note:
Burning fat on your thighs is much more difficult than burning fat on your belly.
Before you tackle weight loss issues, you need to clearly understand that it is impossible to lose weight locally, i.e. only the left buttock or the right. However, using a complex of various measures (diet, targeted exercises, etc.), can be improved appearance any part of the body.
So, let's start by looking at the question...
I. Adjustment of the nutrition process
As for reducing fat deposits in the thighs, they can be achieved by reducing overall weight. The latter occurs when a negative caloric balance is maintained - more is consumed than consumed. Here are the steps you need to take to do this.
Step #1. Start a food journal.
This could be an ordinary notebook in which you will enter information on changing your diet.
Step #2. Reduce your calorie intake by 10-20%.
Gradually reduce the number of calories you consume. This will signal the body to start using stored fat in the thighs and abdomen. To lose weight safely, you need to create a daily deficit of 500 to 800 calories. Use the portion rule – more in the morning, less in the evening.
Step #3. Don't skip breakfast.
Make sure you consume 400-600 calories in the first 90 minutes after waking up. Don't go to work until you've had a hearty breakfast.
Step #4. Eat 5-6 times a day.
This is the number of times that most effectively affects the transformation of a person’s figure. Have healthy snacks every 2-3 hours.
Step #5. Low carbohydrate diet 2 times a week.
Recent studies have shown that you can lose significant weight by sometimes limiting your carbohydrate intake.
Step #6. Eliminate refined carbohydrates (including sugar).
Carbohydrates should be from whole grains and complex (with low and medium): brown rice, buckwheat, pearl barley, coarse wheat pasta, etc.
Step #7. Eat more fruits and vegetables.
These products (vegetables - broccoli, asparagus, spinach, tomatoes, cucumbers; fruits - grapefruits, pomelo, green apples) Help digestive processes and protein absorption. In addition, dietary fiber promotes weight loss.
Step #8. Drink more water.
Its optimal amount should be your weight divided by 30 . For example, with weight 45 kg is 1,5 liters
Step #9. Dietary protein.
Step #10. Eliminate unhealthy fats.
Avoid saturated and trans fats, consume healthy PUFAs instead (polyunsaturated fatty acids), which are contained in fish oil, e, various nuts (e.g. almonds, pistachios).
Now let's get down to it...
II. Cardiovascular activity
In order for the kilograms to start falling off effectively, you need to include them in your daily routine. various types aerobic activity.
Use the following types of cardio activities.
No. 1. Walking.
Regular walking is the easiest and most valuable activity to begin with for reducing hip weight and size. Walk to work (or leave early at 1 stop), walk up the stairs to your apartment on your own, walk with your pets in the parks. Buy a pedometer and go through the day of order 12 thousand steps (25-30 minutes of movement). For 1 hour brisk walking you can burn 300 calories. All these unobtrusive types of aerobic activity will soon yield their results.
No. 2. Running.
Errands are the best and quick way say goodbye to unnecessary fat. It actively leaves the buttocks, hips and waist. Start with 5-7 minute runs at an easy pace, gradually increasing the duration of running to 40-45 minutes. For 45 minutes of jogging a woman can burn 475 calories. 2-3 Jogging a week is quite enough.
No. 3. Swimming.
Another effective type of activity that will help you lose fat. It has been proven that 30 minutes of regular swimming can achieve better shape hips and slender legs.
No. 4. Cycling.
Pedaling is a great way to break up with extra pounds. For 45 minutes a woman of average build can burn about 335 calories. In summer, this type of activity is simply irreplaceable.
No. 5. Interval training.
Use stair steppers treadmills, elliptical and exercise bikes programmed for high-intensity workouts. HIIT is an activity with a sudden change in resistance or speed from moderate to fast.
No. 6. Group aerobics and yoga classes.
They are also designed to speed up your metabolism and speed up the burning of excess fat.
So, we’ve sorted out the reduction of body fat, now let’s get into shape and strengthen the “sciatic” muscles :).
III. Exercises to reduce hip size
Correcting the shape of your hips and buttocks will visually (and actually) reduce your “lower arse.” Do the following exercises.
No. 1. Squats (including against the wall)
Place your feet shoulder-width apart, clasp your hands and place them behind your head. Distribute the body weight on your heels. Lower yourself down as if you were sitting on a chair. As your thighs become parallel to the floor, slowly, with emphasis on your heels, rise up. You can use dumbbells as weights. Execute 10-15 repetitions in 2 -x approaches.
Wall squats are a more progressive option. It differs from the classics in that you press your back tightly against the wall and squat, maintaining (at the lowest point) an angle of knee joint 90 degrees.
No. 2. Lunges with dumbbells
An excellent “butt-shaping” exercise that will work at once large number muscles. The step-by-step execution technique is described here. Execute 2-3 set in quantity 10-12 reps for each leg.
No. 3. Side entry onto the platform (bench)
Step exercises help tighten the gluteal muscles and thereby reduce fat deposits in the thighs. Stand sideways to the step platform. Move your right foot onto the platform, keeping your body straight. Concentrate on the leg that is on the platform, placing all your weight on it. As you exhale, lift your right leg (press the weight with your heel). As you inhale, slowly return to the starting position by stepping back with your left foot and lowering yourself from the platform. All lifting work should be done by the elevated leg. You can use dumbbells as weights. Execute 2-3 approach to 12-15 repetitions for each leg.
No. 4. Dumbbell row standing on one leg
Hold a dumbbell in each hand. Stand on your left leg (leaning lightly on the toe), move your right one back a little. Keep your back straight, lean forward towards the floor and at the same time move your right leg back and up, squeezing the buttocks of your left leg. Execute 2 approach to 10-15 repetitions on each leg.
No. 5. Raises with dumbbells lying on a ball
This exercise works great on your hips, as well as your lower back and hamstrings. Hold a dumbbell in each hand and lie on the exercise ball, resting your neck, head and shoulders on it. Bend your knees slightly. Contract your hips towards the floor (lower your body down). The ball must remain motionless. Lift your hips up (to form a straight line) and squeeze your buttocks at the top. Execute 3 approach to 12-15 repetitions.
Note:
To enhance the effect of the exercises, you can exercise in special modeling clothing, in particular, in corrective shorts that keep your hips and buttocks firm.
Well, we have looked at a set of measures aimed at reducing the volume of the hips. I would like to note that this is precisely a set of measures, and if they are applied separately (cardio, training, nutrition), then the effect will be minimal.
Afterword
Today was Women's Day and we went to the bathhouse and answered the question - how to reduce hip size. I am sure that now you can easily get rid of the excessive fluffiness of your lower forms, and the tightest jeans will fit you perfectly!
That's all, I was glad to write for you, success, my dears)!
PS. Every comment is a minus 1 centimeter in the volume of the hips, so let’s describe it!
P.P.S. Did the project help? Then leave a link to it as your status social network- plus 100 points for karma, guaranteed :) .
With respect and gratitude, Dmitry Protasov.
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. IN daily diet Fish, eggs, meat, cottage cheese and a variety of plant foods should be present. 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 draping 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 activity
- 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 in accelerated mode. 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:
- You need to stand up straight and place your feet shoulder-width apart.
- The toes are spread to the sides, the heels are fixed to the floor.
- Inhale and lower your body down, bending your knees, arms extended in front of you.
- Pretending that we are sitting on an invisible chair, we freeze for a second and then rise to the starting position.
- 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”
There are cosmetics that work 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 lower extremities is able to run, dance, exercise longer game types sports 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. Used strength training. You need to exercise at least 2-3 times a week. A greater effect can be achieved if physical activity is more frequent: 3-4 times a week. It is not recommended to train daily: muscles need rest to recover and grow. You can exercise both in the 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 beautiful shape 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.
A large amount of protein will be required. 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.
Your diet should also 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, avocados, fatty 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 maintain 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. An effective way 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.