How can get bigger hips

Start each day with a dynamic warm up and minutes of glute activation this can be done at the end as well.

There are no foods that will go straight to your butt. So, by exercising your glutes and eating properly, you can effectively spot gain muscle. Crush your workouts and crush your diet and you will build the glutes you want in no time. These foods are protein dense.

You need to aim for 1 gram of protein per bodyweight per day. You can split it up evenly between meals. You will also want to eat nutrient dense foods for vitamins and good metabolism. These foods include vegetables, fruits, whole grains, beans, nuts, and seeds. Basically, you can eat any healthy food you want. Just avoid unhealthy foods like white bread, junk food, sugary drinks, processed meats, and so on.

You want your calories to be made up from nutrient dense foods. If you do this, you can gain muscle and keep fat off. As for how many calories. You need to use a calorie calculator to find out your maintenance level and then eat in a surplus of about calories each day. How you split up your meals is up to you. You could do a few meals a day or many small meals. The shoulders are super important for giving off that impression of curviness. Do exercises like shoulder presses, lateral raises, and front raises and you will definitely see some nice improvements in your shoulders, which will boost your hourglass figure goals.

Now get off your phone and go build those hips! With all this information, you should have the wide hips and skinny waist you desire in no time. No two bodies are the same. The most important thing is to be healthy.

And if you follow the advice in this guide to bigger hips, you will surely be making yourself healthier, stronger, and more athletic, which is the ultimate goal. Healthy is the most attractive feature and people recognize healthy regardless of how tight your waist is and how wide your hips are.

We highly recommend getting yourself a booty band and set of 41 inch loop resistance bands. They will come in handy during your training in many ways. For more glute exercises, check out our articles on the 10 best gluteus medius exercises and the 13 best gluteus minimus exercises. There is obviously some overlap with the exercises in this guide, but you will be able to learn more about these two overlooked glute muscles and a few more exercises. November 12, Read More.

November 11, November 10, Sign up to get the latest on sales, new releases, killer workouts, actionable fitness content and more. You don't have to get ready if you stay alwaysready! Powered by Shopify. Now, there's some bad news and some good news. Let me start with the bad news The attraction to wider hips is an age-old, species-wide, evolutionary preference.

Let's dig a little deeper into why people instinctually find wide hips attractive Why are my hips not wide? How to measure waist to hip ratio: First, measure you waist circumference at its narrowest point which should be an inch or two above your belly button. Next, measure your hip circumference at its widest point. So, her waist to hip ratio is about 0. It seems like 0. Now, the question is, how do you improve lower your WHR?

Note: For men, the average ideal WHR is under 1. Improving your waist-to-hip ratio is going to look different for different women. For example The best and healthiest way to get a smaller waist is by dieting and exercising. Here are some important tips for slimming up that waistline: You need to drink a lot of water.

Drinking a lot of water will help you get rid of bloating and it speeds up your metabolism. It also helps with hunger pangs when you are trying to cut calories. Cut out sugary foods and beverages, alcohol one glass of wine a day is fine , trans fats, and processed foods. Eat a high protein, low carb diet. Unprocessed meats, fruits, veggies and whole grains are what you need to be eating.

Get plenty of sleep. Sleep helps you maintain a healthy lifestyle and diet and it primes your body for burning calories during the day. Aim for at least 8 hours a night. Move around more during the day. If you sit down at a desk for work, get up every hour or so a walk around for 10 minutes.

Be patient. If you want to get a slim waist, you need to stay consistent with the above. Then, of course, you need to keep active and exercise. Do core exercises help you lose belly fat? The same goes for your chest and lats. Are waist trainers effective for making my waist smaller?

High Waist Pants Another little trick for making your waist look smaller are high waisted pants. What muscles make hips bigger? Quadriceps Building your quads will also be important in your journey to getting big hips. Note: You must continually increase the stress you place on your muscles over time by making your workouts harder or else your results will plateau - this is called Progressive Overload.

Eat adequate amounts of protein around 1 gram per bodyweight per day. Eat in a slight surplus around calories over maintenance, as this is perfect for putting on lean muscle.

Get enough sleep around 8 hours of quality sleep. Ideally, you will want to work your glutes and legs two to three times per week. To further touch on rep ranges, aim to switch things up to keep your muscles guessing and shocked: Heavy load for 6—8 reps per set with longer rest times. Moderate load for 8—15 reps per set. Lighter load for 15—40 reps per set with shorter rest times. Here are the basics: Vertical Movements: Vertical movements involve moving a weight up vertically, in relation to your torso.

These movements are mainly squats with different variations and deadlifts with different variations. These are your main glute builders. They will be moving you through the greatest range of motion, stressing your muscles in a stretched position which is best for hypertrophy. With these exercises, you want to challenge yourself by using a heavy load, relative to your strength and fitness level.

You also need to focus on range of motion. If your range of motion is lacking, then slowly work on improving it over time i. Horizontal Movements: Horizontal movements involve moving a weight up horizontally, in relation to your torso. These movements are mainly glute bridges and hip thrusts. You should also do single leg variations of the two. These horizontal movements will be your secondary glute builders. They are fantastic because they activate a very high percentage of muscle fibers in the glutes.

In fact, they activate more muscle fibers in the glutes than squats or deadlifts. However, they do so through contracted loading contracted position - i. All in all, vertical and horizontal movements are good for muscle growth in their own way, so your workouts should include both.

Lateral Movements: Lateral movements involve moving your body laterally, such as side lunges and hip abduction exercises. You will not be using heavy loads for these like you would squats, deadlifts and hip thrusts.

These are good accessory exercises that you do after your main glute lifts. Rotational Movements: Rotational movements involve hip external rotation, such as clamshells, fire hydrants, and external rotations. Do these as warm ups for glute activation or after you finish your main lifts. They can be very effective for honing in on the glutes and fully exhausting them as they are really the closest form of glute isolation. How to do a Squat: Your feet should be about shoulder-width apart, pointing slightly outwards.

Carefully pull the bar from the rack and rest it on your deltoids and shoulders, using your hands to hold it in place. Pull your shoulder blades together and engage your core.

With your shoulders over your hips, lower your body, hinging at the knees and hips, downwards and backward, until your thighs are parallel to the floor. Drive back to standing, using your hips to drive the weight upwards, exhaling as you rise.

Engage your quads at the end of the movement as you return to a full standing position. Tips: Keep your back straight and core engaged. Keep your head straight and looking ahead to protect your neck.

Keep your weight on your heels and knees in line with your toes. Other squat variations you can throw into the mix: Sumo Squats Front Squats Zercher Squats These squats bring training variable like load placement and body position into the mix, allowing you to stress your muscles different. How to do a Deadlift: Place a loaded barbell on the ground in front of you. Squat downwards and back reaching your arms straight forward even with your shoulders.

Firmly grab the barbell with an overhand grip and inhale. Move smoothly upward at an even and controlled pace while exhaling. Try to keep the barbell as close to your body as possible. Stand straight up with your core and glutes fully engaged. Then, from a neutral hip position, slowly shoot your hips back as you lower the bar down.

Use the power of your legs to slowly return the barbell to its original position in front of you. Try to hinge at the hips to lower the barbell as much as possible before bending your knees.

This allows you to target your back and hamstrings more at the top of the movement. Tips: Start with less weight as you get used to the motion, then increase the load when you have the form down well. Make sure to keep a neutral spine and avoid arching your back. Keep your core engaged to protect and stabilize your lower back. Consider switching between overhand and underhand grips on each hand if a lower forearm strength makes gripping the bar difficult.

Related: Benefits of Deadlifts 3. How to do the Barbell Hip Thrust Place a bench on the ground. Sit with your back against the pad and your knees bent Place band around your knees and spread your legs Place a loaded barbell in the crease of your hips Drive your feet into the ground and thrust your hips up until full extension Focus on driving your knees out You can also use a dumbbell or a resistance band for hip thrusts, but if you are a strong individual, a barbell will be the best as you can increase the load the most.

Variation to try: Single leg hip thrusts. How to do the Glute Bridge: Lie down on your back with your arms to the side. Bend your legs so your heels are at knee level, with your feet fully planted to the ground. One problem many people have when they start to exercise to build bigger hips is that they already have a substantial amount of body fat.

It might be necessary to go through a cutting phase before you start to build muscle. Too many people cut out carbs entirely during a cutting phase, depriving their bodies of their most preferred energy source and making workouts less effective as a result.

What about cardio exercises to build muscle on your hips? While it does stand to reason that using your glutes and quadriceps to run would give them a great workout, it might not be the most optimal way to go about things because long-distance cardio can burn the calories your body needs to build muscle.

Plyometrics are a fantastic way to fit small bursts of explosive cardio into a routine that will build up your glutes and quadriceps. Muscle growth relies on a process called hypertrophy , which is increased by certain resistance and strength training exercises. More weight and resistance causes more muscle damage, which is then repaired. Your body makes your muscles stronger to avoid similar destruction in the future, leading to more muscle gains.

If you want to take these exercises to the next level, you should invest in a resistance band that you can put around your legs to give them more resistance as you go through the motions. If you want to add some upper body action, you can hold dumbbells as you practice these exercises.

The glute bridge is a simple exercise that you can use as part of a warm-up or to fill up intervals during the main routine. This single-leg variation has less hamstring activation, which means it gives your glutes a greater workout.

Lie down on your back with the soles of your feet flat on the ground. Lift your left leg up so that your left knee is close to your chest and hold it there with both hands. Go back on the heel of your right foot and lift your hips so that there is a straight line going from your neck to the right knee. Hold the position for 1 — 2 seconds and then sink back down to the starting position. Make sure you switch to the left side after finishing all the reps on your right. The curtsy lunge is a variation of the traditional lunge that will work your gluteus medius, which is on the side of your leg and will give a greater impression of bigger hips.

It can be done with dumbbells in each hand, with a barbell on your shoulders, or with bodyweight alone. Start by standing with your feet about hip-width apart. Move your right leg back so that it goes behind your left leg. Place the tip of your right foot on the ground and make sure your left knee is always in alignment with the direction of the left toes. Lower into a squat position. Rise to the top again for one rep. From here, you can either continue to lower and rise or you can return to the normal standing position with your feet hip-width apart and then reverse your right and left legs before lowering again.

Not only will this exercise help you get a bigger butt, but it will also help your hip rotators gain strength which can prevent injury to a critical and frequently injured joint in your body. You can work your gluteus minimus and medius with this exercise. Get down on the ground as if you were going to do a push-up, but support your lower body with your knees.

Choose which leg you want to start with and lift that knee up off the ground. Make sure your back remains straight throughout this exercise and both legs are bent at a degree angle. Lift the starting leg out to the side so that your shin is pointing in that direction, taking care not to lose the degree angle in the active leg. The waist-to-hip ratio refers to your waist size compared to the size of your hips, as a percentage.

Hormones play a significant role in creating a delicate balance in our bodies. When hormones are out of whack, your body can experience issues with its natural rhythm. If you think you may have a hormone imbalance, see a doctor and get some blood work done so your hormone levels can be measured accurately.

Beyond trying to keep your hormones regulated through a healthy diet and exercise, they won't be a huge help to getting bigger hips if you don't already have them. It is impossible to widen hip bones in any controlled way. As mentioned above, the best way to increase the size of your hips is to add more meat to your body. If you're wondering how to get bigger hips, one way to do so is through changing the muscle and fat composition in your body. You'll need to find butt workouts that you can do using a straightforward piece of equipment - the resistance band!

Performing these hip widening exercises is only half of the big picture. Your diet needs to fall in line for the exercises to pay off. By combining this exercise routine with a high-calorie diet high in protein, you'll be on your way to building healthy, curvy hips and improving your physical health to boot! Remember that consistency is vital on your fitness journey, so make finding time for these exercises to widen hips a priority.