Boys like a little more booty to hold at night! Before you get all worked up, I did not say these words, I’m just the messenger. But truth be told, everybody appreciates a woman with curves in all the right places. One of the things that enhance an hourglass figure is having bigger hips with a jiggly butt.
Unfortunately, if you were not naturally gifted with some gracious curvy hips, you will have to work for them. I will not promise you results in a week (biggest lie ever) neither will I be talking about surgeries and pills. I will be showing you how to get bigger hips naturally, safely, and most importantly, with results.
So, how badly do you want to get hips and a curvy body? If your answer is something like, “so badly”, you are in the right place.
Exercise To Get Big Hips
You probably saw this coming right? Well if you did not, exercise is fundamental in your hip growth journey. Alongside your normal weight lifting routine, you will have to incorporate some workouts that target your hips directly.
Before I get to that, a little bit of science. Your hips are made of the three glute muscles that also make up your butt so you do not want to skip on the major lower body exercises. These are squats, lunges, deadlifts, and hip thrusts. These compound exercises will engage most of your lower body muscles at a go giving you an overall curve appeal.
· Hip Thrusts
Alongside the above exercises, incorporate workouts that hit your hips (side booty) directly. These are side lunges, side-lying abductions, sumo walks, and standing side abduction to mention a few. As usual, good form and progressive training is the way to go if you want faster and better results.
This exercise may look simple but it does wonders for your hips.
If you hate ordinary lunges, you better prepare yourself for a bigger challenge. Although side lunges can be a pain, they are essential for bigger hips. These are performed just like forward lunges only that you elongate your leg to the side. When you get used to side lunges, gradually add weights to increase resistance.
Sumo walks is another set of exercises that look easy but are a bit challenging. They are also quite effective at activating your glutes. To increase resistance, you can use a band at the ankle or above the knees. With time, you will be able to work with two resistance bands one at the knees and the other at your ankles. This is how you do a sumo walk while maintaining good form.
Standing Hip Abduction
These are the same as lying abductions only that they are performed while standing instead of lying down. By lifting our leg as high as you can, you hit your glutes from the side enhancing your hips to grow.
A little cardio before your workouts will do a good job of preparing your body for the weights so don’t neglect your cardio workouts. Make a schedule that incorporates workouts for 3-4 times a week with 15-20 minutes of cardio before lifting. If you are new to squats and other lower body exercises, here’s what to expect. Read more about how to get a bigger waist
Slim Your Tummy
It is hard to have a curvaceous body with a big flabby tummy tagging along. For your hips to be more pronounced, you have to melt out your stomach fat and love handles. This means that while you target your hips with exercises, do not leave out your stomach area.
Forget about crunches and hip drops. Instead, go for hardcore exercises such as sit-ups, planks, and V-Ups among others. Just don’t go too hard or you might get a hernia.
Roll Out Your Yoga Mat
Believe it or not, yoga is a tool that can be used for more than stress relief and finding serenity. One of the many advantages of yoga is strengthening your muscles. This is achieved by holding one pose for long periods of time.
There are very many yoga poses for all kinds of end results. If you want to grow your hips, go for the following poses, the tree pose, pigeon, crow (this is a bit challenging for beginners), and lizard pose.
· The Tree Pose
· Pigeon Pose
· Crow Pose
· Lizard Pose
If you are new to yoga, you are definitely wondering what I’m talking about. Do not panic. Simply look for a yoga class and get to posing. If this is not possible, a good YouTube channel usually does the trick. Just make sure you ease into the poses. Don’t let the need to get hips to push you down a path of injuries.
If yoga is too much for you when paired with gym workouts, incorporate them slowly into your schedule starting with one day of yoga per week. With time, you may increase this if you want to.
Diet: Watch What You Put In Your Mouth
After some vigorous workouts, your glute muscles have micro-tears. This is where diet alongside rest comes in. By eating the right food and resting in between workout days, you give your muscles time and energy to repair itself. Simply put, repair equals growth. Skip this phase and you risk your hips being saggy or even result in injury due to overworking your muscles.
If you do not want to add weight, counting your calories is highly encouraged. Just be sure you eat most of the food I will mention below. If adding weight is something you aim for alongside some nice hips, eat plenty of healthy foods.
The main food for any type of muscle building is proteins. So, to get big hips you definitely want to load up on proteins since they’re the building blocks for muscles. Ensure every meal you have contains enough proteins (15-35 g) and if possible, go for some protein shakes after working out. Some of the best protein sources include eggs, all kinds of nuts, salmon, legumes, and low-fat dairy products.
Fats and carbohydrates will not make you fat when handled with care. Go for healthy fats such as omega 3 and olive oil among others. Replace as much of your carbs with whole-grain carbohydrates to provide your muscles with energy. Whole-grain carbohydrates such as brown rice, quinoa, and sweet potatoes and oats are just a few of the carbs I’m talking about.
Finally, vegetables and fruits have antioxidants that are also great for growing your glutes. The beauty of this is that you can never have too much. So eat as much as you want.
The answer to big hips does not have to lie at the bottom of a jar of pills or a bunch of surgeries. These often go horribly wrong especially when not done by a professional. While you cannot target one specific area of your body with exercise, the above-mentioned workouts hit your glute muscles so expect some hip growth in about three months.
As a bonus, your butt will also be sculpted or lifted. Pair this with a good diet and you are good to go. I am sure that I have answered your question on how to get bigger hips but if you have more questions or personal stories, I’d love to hear them.