How to enlarge your hips and make them wider at home. How to make your hips wider and slimmer

Many girls, especially teenagers, are thinking about how to enlarge their hips and give them roundness. The figure acquires feminine curves due to restructuring hormonal levels during puberty and the release of estrogen into the blood - the female sex hormone. 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 on the hips - these are 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 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: straight back, 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.

Stars such as Scarlett Johansson and Sofia Vergara have brought back the fashion for body types. hourglass" Although it is important to have thin waist, in order to achieve this look, you need to increase your hip size. If you want to have wide hips, here are a few steps that will help you get the shape you want.

Steps

Change your physique

Do exercises for your hips. Side leg raises, hip raises, and squat leg kicks should be part of your training regimen. The most important exercise for getting bigger thighs is the side lunge with dumbbells. It's more difficult option traditional lunge, which creates more resistance, and thus more muscle growth and increased hip size.

Do yoga. There are many poses that help open the hips. This will help you strengthen your muscles and improve flexibility, which will help you with other exercises. Frog Pose, Pigeon Pose, Lizard Pose, Cow Face are poses you should familiarize yourself with.

Sit on your butt. You can widen your hips (and make your butt bigger) 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 increased fat in these areas. Cells react to environment. As one scientist explained, fat cells that are exposed to prolonged sitting "produce more triglycerides (the most common form of fat that the body stores) and do so faster."

Try the cream. There are many thigh enlargement creams that work different ways, including restoring lost collagen and elastin to increase the rate of muscle regeneration around the thighs.

Give birth. Women's hips expand to aid birth. In some cases, they will return to their pre-pregnancy size over time, but in other cases more wide hips will become a permanent part appearance women.

Consider surgery. If you want to go under the knife to become like Kim Kardashian, there are procedures you should familiarize yourself with. You can remove fat from various parts body using liposuction and place it in the thighs. Or you can get thigh implants, which are slices of silicone that are placed under the skin and tissue to give you a curvier figure.

1. Wait. It turns out that as you age, your hips become wider. Research results have shown that the cause of increased hip volume is not always excess weight in the aging process, but the size of the pelvis increases. In a study with participants ranging from 20 to 79, researchers found that pelvic width, thigh spacing, and thigh diameter increased with age, and that pelvic width in older adults was, on average, 2.5 cm larger than in younger adults.

   Use the art of illusion

   1. Wear thigh pads. You don't need to actually widen your hips to make them look fuller and more feminine.

      • Buy panties that enhance your hips. You can buy underwear that comes with removable foam pads that add inches to your thighs.
      • Use silicone pads to create the effect of fuller thighs. Try securing the pads with the adhesive side, or tucking them into thick microfiber underwear or stockings or tights.
        • Remember that your new, fuller figure may not fit into your favorite jeans, so it's worth shopping around.

   2. Remodel your wardrobe. You can use dresses to accentuate your hips and create the illusion of even more fullness.

      • Focus on the waist in all outfits. Use belts and sashes to define your waist. This will give your figure an hourglass look.
      • Pay attention to the cut and color. Light-wash denim and trousers light shades accentuate the hips. Choose jeans with a defined waistline to highlight your waist, or opt for a straight fit. Choose items with front pockets and small back pockets.
      • Buy skirts with ruffles or layers of fabric to make your hips appear wider.

   3. Change your posture. Straighten your back, lower your shoulders down and back, transfer your body weight to one leg, hips apart. This creates curves on the body. Place your hands on your hips, pointing thumbs forward and moving the remaining fingers back.

      • To create a curve when you sit, simply cross your legs or shift your weight to one hip.

   4. Rock your hips. Swaying your hips while walking draws attention to the area and gives a feminine charm that always attracts a man's attention. Keep your back straight and your shoulders down and back. Relax your body. Place one foot in front of the other as you walk, and let your arms dangle. You can deliberately rock your hips as you walk, but don't overdo it. If you overdo it, it will look comical.

      • To enhance the effect, wear shoes. Heels will help your hips sway without your input.
   • Use heavier dumbbells to build muscle (5 or 7 kilograms for most women).
   • Childbirth and surgery are very serious decisions. Do you really want to have a baby (it's a HUGE responsibility) just to get bigger hips? Do you want to throw away money on surgery?
   • Be persistent.

   *There are several other exercises that suit your hips. Change the exercises so that you don't get bored with the same workout.

   • Eat plenty of protein and phytoestrogens, which are found in soy, flax seeds and tofu. Estrogen helps reduce your waistline and increase breast size.

I am glad to welcome you, friends! I think I won’t be wrong if I say that almost every woman wants to look attractive and meet certain canons of beauty. But, alas, not everyone naturally has a wasp waist or expressive legs.

Fortunately, there is such a sport as fitness, which can eliminate these shortcomings! It will allow you to kill two birds with one stone and visually make your waist narrower and give your hips a rounded shape. Today I’ll tell you exactly how to make your hips rounder!

If you are here, then you are tempted to get rid of tapered or square legs and give them an attractive roundness. To do this, you need to direct all your efforts. Especially on their outer part. The muscle located in this location is called the lateral head of the quadriceps.

• To train our legs, we will need such well-known exercises as squats and lunges; these are basic movements for pumping not only the hips, but also the buttocks
• Training regime is important

Since we want to build some muscle, the exercises should put a good amount of stress on them. Therefore, for training at home, get a pair of dumbbells.

• We need cardio training

After all, they train endurance, and it will be useful for working in the range of 10-20 repetitions in leg exercises. Why so many repetitions? Because girls have more slow-twitch muscle fibers that love prolonged work.

If you are studying in gym, That treadmill or an exercise bike will be very useful. Well, running and cycling can help you at home.

Guided by three points, you can create an effective training program and confidently go into battle.

Training programs

In order for the program to work, it is important not only to regularly pay attention to physical activity, but also to adhere to it!

In the gym

If you decide to work out in the gym, then the set of exercises will look like this:

• Front Squats

One of best exercises for the development of thigh muscles. Many bodybuilders use it to add curves to their legs, but this does not mean that it is not suitable for women.

On the contrary, due to anatomical features, you will be able to squat with an almost perfectly straight back. You need to place your feet shoulder-width apart and squat until they are parallel to the floor. Perform 3-4 sets of 10-15 repetitions.

• Front squats can be replaced with narrow leg squats

Thus, it will be loaded outer part hips. However, you will feel it yourself. Here you are free to use either a Smith machine or a barbell. Perform 3-4 sets of 10-15 repetitions.

• And now our favorite attacks

But we will do them in a somewhat non-standard manner. It is most convenient to perform lunges with dumbbells, since in this case the center of gravity drops down and we have a more stable body position.

How to do the exercise? Stand straight, feet shoulder-width apart. Step one leg back and to the side in the direction in front standing leg, as illustrated in the photo. Return to the starting position and repeat the same steps for the other leg. Perform 3-4 sets of 12-20 repetitions.

• You can complete your workout with classic lunges.

Using dumbbells, a barbell or a Smith machine as weights. You need to perform 2-3 sets of 12-20 repetitions.

Before training, do not forget to warm up well. Perform rotational movements with your arms and legs. Do a few bends and squats. You can also walk on a treadmill or pedal an exercise bike.

And after completing the lesson, take a couple of minutes to cool down: restore your breathing and stretch your tired muscles. One more thing important note! During the final sets of each exercise, use a weightlifting belt to help keep your waist trim.

At home

At home, you most likely don’t have any barbells on hand, much less a Smith machine. But you can always come up with a burden. It could be dumbbells.

The complex itself remains the same as in the gym. Moreover, if dumbbells or expanders alone are not enough, then you can combine them!

For example, in front squats, you take dumbbells in your hands, throw them over your shoulders and squat, but if the load is not enough, also take an expander in your hands. Secure its other end under your feet. But in the latter case, it is better to lower your hands with dumbbells down, since it will be quite difficult to hold them in a raised position.

Master each exercise for the same number of repetitions and sets (3-4 sets of 10-20 repetitions) and you are great! Now you can rest and recover.

But before you start training, be sure to watch the video!

Summary

In order to round your hips, you will have to work hard, as you need to gain some muscle mass. Fortunately, women's hips grow well from physical activity. For proportional body development, pay attention not only to the hips, but also to other muscle groups (upper body, hamstrings, buttocks and calves).

Train for the hip complex 1-2 times a week, with one day being heavy (doing 10-15 reps) and another day being light (doing 15-20 reps with a lighter weight). Leave a three-day recovery period in between. Set aside a separate day for cardio training.

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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 perform exercises with them at the 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 much 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, remove excess fat from the abdomen 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: straight back, 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.

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

The exercises described below will tell you how to increase the width of your hips. They will help 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:

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

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

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

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

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

Increasing volume with a barbell

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

Exercises with a barbell for the beauty of the hips:

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

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

Rounding the hips

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

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

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

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

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

It's important to go for a walk 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.