How to Get Wider Hips Fast: Exercises, Diet, Tips, and More
October 18, 2021
Having wider hips is a desirable trait for many individuals, especially women. However, achieving wider hips can be challenging, as genetics play a significant role in determining the size and shape of your hips. Fortunately, there are ways to enhance your hip size through exercises, diet, and lifestyle changes.
In this guide, we will explore various methods that can help you get wider hips fast. From effective exercises that target your glutes to a diet rich in protein and healthy fats, we will provide you with valuable tips and advice to help you achieve your desired hip size. Additionally, we will discuss some lifestyle changes that can contribute to wider hips, such as maintaining good posture and avoiding prolonged sitting.
Whether you’re looking to enhance your curves or simply feel more confident in your own skin, this guide will provide you with everything you need to know about how to get wider hips fast.
7 Best Exercises to Get Wider Hips
If you’re looking to achieve wider hips, regular exercise is a great place to start. There are several exercises that target the gluteus maximus muscle, which is the largest muscle in the buttocks and plays a significant role in achieving wider hips. Here are five of the best exercises to get wider hips:
Squats are a classic exercise that can help you build wider hips. To perform a squat, stand with your feet shoulder-width apart and your toes pointing slightly outward. Lower your hips back and down as if you were sitting in a chair. Keep your knees in line with your toes and your chest up. As you stand back up, squeeze your glutes together. Repeat for three sets of 12-15 reps.
Lunges are another effective exercise for building wider hips. To perform a lunge, start with your feet hip-width apart. Step forward with one foot and lower your hips down towards the ground, bending both knees. Keep your front knee directly over your ankle, and your back knee pointing towards the ground. Push back up to the starting position and repeat on the other leg. Aim for three sets of 12-15 reps on each leg.
Deadlifts are a compound exercise that work several muscles, including the glutes. To perform a deadlift, stand with your feet shoulder-width apart and a barbell in front of you. Hinge at your hips and lower your torso down towards the ground while keeping your back straight. Grab the barbell with an overhand grip, then push your hips forward and lift the barbell up towards your hips. Lower the barbell back down to the ground and repeat for three sets of 10-12 reps.
4. Hip Thrusts
Hip thrusts are a great exercise for building a rounder, fuller butt and wider hips. To perform a hip thrust, sit on the ground with your back against a bench or step. Place a weighted barbell across your hips, and keep your feet planted on the ground. Lift your hips up towards the ceiling as high as you can, then lower them back down to the ground. Repeat for three sets of 10-12 reps.
5. Glute Bridges
Glute bridges are a simple yet effective exercise for building wider hips. To perform a glute bridge, lie on your back with your knees bent and your feet planted on the ground. Lift your hips up towards the ceiling as high as you can, squeezing your glutes together at the top of the movement. Lower your hips back down to the ground and repeat for three sets of 12-15 reps.
Incorporating these five exercises into your workout routine can help you achieve wider hips and a rounder, fuller butt. However, it’s important to maintain proper form and consult with a healthcare professional before starting any new exercise regimen.
P.S.These exercises can all be performed from home without equipment. If you want to increase the intensity, you can also use weights. Exercise bands are also suitable.
Diet for Wider Hips
If you’re looking to get wider hips, your diet can play an important role in achieving your goals. While it’s not possible to target fat loss or gain in specific areas of your body, eating a healthy, balanced diet can support muscle growth and help you maintain a healthy weight, which can contribute to a more shapely figure. Here are some tips for creating a diet that supports wider hips:
Eat a balanced diet: Eating a balanced diet that includes a variety of fruits, vegetables, whole grains, lean protein, and healthy fats can help to support muscle growth and maintain a healthy weight.
Focus on protein: Protein is essential for muscle growth, so make sure you’re getting enough in your diet. Good sources of protein include chicken, fish, tofu, beans, and lentils.
Incorporate healthy fats: Healthy fats, such as those found in nuts, seeds, avocado, and olive oil, can help to support muscle growth and hormone production.
Stay hydrated: Drinking plenty of water can help to keep your body hydrated and support muscle growth.
Avoid processed foods: Processed foods are often high in calories, sugar, and unhealthy fats, which can contribute to weight gain and make it harder to achieve your desired hip size.
Eat enough calories: In order to build muscle and achieve wider hips, you need to eat enough calories to support your workouts and promote muscle growth. However, be sure to avoid overeating, as this can lead to excess weight gain.
Consider supplements: While supplements are not a substitute for a healthy diet, certain supplements may help to support muscle growth and hormone production, such as creatine and omega-3 fatty acids.
Remember, getting wider hips takes time and dedication, and there’s no one-size-fits-all approach to diet. Be patient with yourself, and make changes to your diet gradually to ensure long-term success.
Tips for Wider Hips
If you’re looking to get wider hips, there are several tips you can follow to help achieve your goals. While genetics play a significant role in determining your body shape, there are several lifestyle changes and exercises you can incorporate into your routine to help enhance your curves. Here are some tips for getting wider hips:
Exercise regularly: Regular exercise can help to strengthen and tone the muscles in your hips, thighs, and glutes. Focus on exercises that target these areas, such as squats, lunges, and hip thrusts.
Incorporate resistance training: Adding resistance training to your workout routine can help to build muscle and increase your hip size. Use weights or resistance bands to challenge your muscles and promote growth.
Stay active throughout the day: In addition to structured workouts, try to stay active throughout the day by taking walks, using the stairs instead of the elevator, or doing household chores.
Eat a healthy diet: A balanced diet that’s rich in protein, fruits, vegetables, and whole grains can help to fuel your workouts and support muscle growth.
Avoid crash diets: Crash diets or extreme calorie restrictions can actually slow down your metabolism and make it harder to achieve your desired hip size.
Wear clothes that accentuate your hips: Clothing that’s fitted around your hips can help to accentuate your curves and give the appearance of wider hips.
Be patient: Building wider hips takes time and dedication. Be patient with yourself and focus on making gradual progress towards your goals.
By following these tips, you can help to strengthen and tone your hips, and achieve the appearance of wider hips. Remember to stay consistent and be patient, as achieving your desired hip size may take time and effort.
The bottom line
Achieving wider hips can be a combination of several factors including exercise, diet, and lifestyle changes. While genetics plays a significant role in determining the shape and size of your hips, there are steps you can take to help build and enhance this area.
Consistent exercise targeting the gluteus maximus muscle, along with a diet rich in protein and healthy fats, can aid in muscle growth and increase hip size. Incorporating healthy lifestyle changes, such as maintaining good posture and avoiding prolonged sitting, can also help to improve the appearance of your hips.
Remember to approach any changes in a healthy and balanced manner, and consult with a healthcare professional before starting any new exercise or diet regimen. With patience and dedication, you can achieve your goals of wider hips and improve your overall body confidence.