How to enlarge your hips at home: choosing a wardrobe and doing useful exercises. How to enlarge your hips and make them wider at home

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.

Making your dream come true with the modern development of medicine will not be difficult, but this does not mean that you need to start planning an 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. The daily diet should include fish, eggs, meat, cottage cheese and a variety of plant foods. 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 with the help of clothes, you need to know a few 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 drapery 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 exercise

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 at an accelerated rate. 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 out 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.

Not all figures are naturally proportional and not always a woman is satisfied with her appearance. Narrow hips can be a real problem and cause for discouragement. Don't despair.

Knowing some tricks for choosing your wardrobe, you can hide flaws and highlight advantages, especially if you wear mostly trousers, jeans and wide pants.

Considering the type of figure, we can say that narrow hips most often harmonize with wide shoulders (a couple of centimeters wider than the pelvis) and a not too pronounced waist. That is, the waist and pelvis seem to merge into one line. The legs are long and model-like. This type of figure is not bad at all, but it often causes trouble for its owners.

Girls should follow two main recommendations from stylists:

make sure that the transition line from the waist to the hips is smoother;
even out the disproportion between the upper and lower parts.

The legs in your case are the main trump card, the part of the body that needs to be emphasized. The hips and buttocks will become visually wider if you highlight them with a color scheme (mostly light).

Trousers and jeans of all styles will suit you if the bottom of your wardrobe is lighter than the top:

Tops, blouses, blouses should be discreet, without additional accents, say, ruffles and flounces. Do not choose sweaters with too bright a print or in loud colors, as this will make your upper body appear larger;
When choosing trousers, be absolutely free in both style and colors. Wide jeans with studs can not only make your hips wider, but also give the desired appetizing look to your buttocks;
If you are not a tomboy and only wear jeans at home and on the street, you can hide problem areas with the help of skirts: balloon, tulip, sun. Multi-layered and bulky fabrics, draperies, frills, pockets, folds - all this will emphasize long and beautiful legs. A tight dress is allowed, but always with a tight belt at the waist;
Attributes are very important. High-heeled shoes and a large bag, the color of which is close to the main tone of the clothes, will add additional volume to you.

Acceptable and unacceptable clothing

For narrow-hipped young ladies, there are pros and cons in clothing. There are things that are nice to buy, and there are styles and cuts that you should forget about forever.

So, clothes that maximize your strengths:

Skirts made from elastic fabrics that tightly fit the buttocks, with large patterns that give the buttocks fullness;
A fitted dress with a full, draped or empire-style skirt. With a top devoid of unnecessary details;
Light tunics, with flowing sleeves, tops and sundresses either with thin straps or without them at all;
Tights, leggings with an airy light top;
Trousers or jeans, flared from the hip, are worn with a formal shirt;
If the jeans are tight and hug the buttocks, then the top should cover the pelvis. A tunic, cardigan or long jacket will do.

Modern girls agree to various tricks and tricks just to look attractive. In order to visually enlarge the buttocks, push-up panties were invented. Such panties are worn under outerwear and they perform two functions at once: they add volume and insulate the pelvis during the cold season. The lining of the panties is made of natural materials, soft to the touch and pleasant to the body.

Now remember the unsuccessful combinations in clothes for narrow hips:

Any wide tops, long-sleeve blouses (all those clothes that can expand your shoulders);
Baggy voluminous jeans and trousers;
Skirts and dresses with low waist;
Very voluminous top: blouses, sweaters, shirts. For those who like to wear clothes a couple sizes larger, keep in mind that it removes a few centimeters from the hips;
Jackets with shoulders and flounced sleeves that widen the top.

The benefits of exercises for the buttocks

You can solve the problem by trying all sorts of tricks: wearing push-up pants, choosing special clothes, not going out, etc.

And you can add effective exercises for the buttocks to all of the above, increase their muscle mass and make them more elastic and appetizing to the eyes. The pelvic bones do not change or expand, but the muscles can be pumped up.

A special complex for the hips includes:

squats;
swing your legs;
running with high knees;
ballroom dancing: bachata, salsa, latina.

The main condition for performing the exercises is to work with full dedication, daily training and evenly distributed loads. For example, when doing squats, try to go as deep as possible. Do not use weights until your muscles adapt to normal loads. Gradually add weight: dumbbells, barbell rack. Take breaks between workouts, especially at first.

Perform leg swings, lying on your back or standing, up to 50 times in several approaches. Naturally, you should start with 15-20 until the muscles get stronger. The loads should be equal for both legs. You cannot make 10 swings with your right leg and 15 with your left leg. High-knee running can be combined with regular jogging in the morning.

Sign up for a dance class, or just turn on music at home and dance to your heart's content. Smooth hip movements, figure eights, the basic cha-cha-cha move - these are the simple elements that you can master on your own.

Large hips, like elastic and rounded buttocks, become undoubted advantages of every woman, who with such shapes is a tasty morsel for many men. But what about the fair sex, who by nature have very modest sizes and shapes of hips? Should you humble yourself and develop your other qualities? Not at all, you can enlarge your hips at home, and completely free of charge. All you need to grow your thighs is patience and a certain amount of free time that you are willing to spend on regular training. So, what increasing exercises can you use at home to achieve a large increase in hip width in a short period of time?

Be prepared for the fact that desire and training at home will not be enough to achieve noticeable results.

You will need to follow the following rules:

Perform all exercises with the correct technique - you can learn more about performing certain movements on the Internet by watching video tutorials.
The exercises you choose to increase the narrow hips you hate should be performed regularly - only a systematic approach can bring the expected result. Be patient!
Along with training, you need to reconsider your diet - since the emphasis is on increasing thigh muscles, you should add more animal proteins and complex carbohydrates to your diet, cutting down on the amount of fast carbohydrates and various fats.

Now that you know how to get the most out of thigh growth exercises, you can start looking at the workouts you should stick to.

3 main exercises

The exercises listed below are basic and necessary - if performed correctly, they can have a killer effect on the thigh muscles, causing them to increase in size. Pay careful attention to the technique of performing movements to avoid injury:

All of these exercises must be performed in several approaches, starting with three sets of 8-10 repetitions. The weight of the weight should be selected in such a way that the last (9-10) repetitions are given with great difficulty - the so-called “working weight”. It is recommended to complete the training program three times a week, with one day off between adjacent days of hip muscle training.

If you experience pain that does not go away even after several training days, it is recommended to reduce the load or completely abandon hip exercises for a while, so as not to cause irreparable damage to your health.

It is important to be careful in this matter!

Alternative hip exercises

There are many different exercises you can use to make your thighs bigger. If for some reason you are contraindicated to lift heavy weights, you can use other methods that can affect the growth of your thigh muscles:

Running with high knees
A very simple and accessible exercise for everyone, during which the thigh muscles receive the high load necessary for effective growth. It is enough to jog for 5-10 minutes every day to notice the first results within a few weeks. The main thing is not to quit.
Swing your legs
An exercise almost similar to running in terms of its impact on the muscles, which is performed while standing against a wall. It is necessary to rest firmly, then take your right leg back and hold it in this position for 5-7 seconds. Next, the leg should be moved forward and held again. The second leg is trained in the same way. It is enough to perform 20 swings with each leg daily - it’s not that difficult.

Women with a thin physique dream of 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:

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;
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;
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;
If this is your first time lifting a barbell, do not attempt to lift more than fifteen kilograms. Taking a 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 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;
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;
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 the right amount of protein. 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:

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;
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. It is important to lower the hip joints below the knee joints. Return to the original position and perform the exercise one more time;
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;
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;
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;
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 a 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:

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 to the left. The exercise must be repeated twenty times for each leg;
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;
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;
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;
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, you can achieve beautiful rounded shapes in the hips and buttocks in a short time. 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 is important to walk in the 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.

Few representatives of the gentle sex are happy with their hips. The reasons may be exactly the opposite - to some, the hips seem too full, while others think absolutely the opposite. This article is intended for those who are concerned about how to enlarge their hips in order to make them more feminine. Among experts, this question is considered easy. In principle, there are two approaches to solving the problem - with the help of clothing and with the help of physical exercise.

It is not difficult to guess that the first option decides not so much how to increase the volume of the hips, but how to show a large volume of the hips. This method is quite simple to implement. You just need to master some techniques for selecting and shaping your wardrobe. Then you will have to think not about how to increase your hips, but about how to change your wardrobe.

You should not wear blouses or jackets with wide shoulders, so that in contrast they do not “eat up” the volume of the lower part of the figure. For the same reason, puff sleeves should be avoided. Remember one thesis - light colors imitate additional volumes. Therefore, it is advisable to avoid outerwear in light colors, especially if it is spacious enough. In other words, the wardrobe should be chosen so that the bottom is lighter than the top, preferably several tones. Bright colors in clothes or large patterns - geometric or floral - are well suited for the same purposes.

You should strive to choose sweaters with a deep neckline and slightly shortened sleeves. Tight shirts or corsets are good choices. A blouse with a high shoulder line will help hide a wide torso. A voluminous, but not long, sweater dress will not show off narrow hips, but will distract attention to it. A dress that reveals the shoulders can significantly increase the torso visually - be careful with its choice.

A-line skirts with a high waist, accentuated by any belt - narrow or wide, look good. But the belt should be located exactly at the waist, not the hips! It is advisable to place an attention-grabbing detail on the belt - a buckle, a bow. The skirt can be long, but it must have a long and voluminous top. And finally, a tulip skirt is an excellent choice for figures with narrow hips.

Now a few words about the second method of how to enlarge your hips. Again there are several ways. The first is elegant, but requires a lot of effort. This is a well-known fitness routine. The second method is more pleasant, but insidious - you just need to eat a lot of high-calorie foods, including sweets and flour, which will lead to an increase in the mass of adipose tissue.

Having chosen the first path, find a good instructor and tell him what you want to achieve. Most likely, he will recommend special exercises for hip enlargement that will help develop only certain muscles without affecting other parts of the body. By the way, increasing your hips by adding weight will still require some physical exercise so that fat is deposited where it is expected.

When starting to work with a set of exercises, remember that you need to train not only the object of correction, that is, the hips. One-sided training will lead to one-sided results. The body should develop harmoniously, without preference for any of its parts. An equally important point is that training requires a lot of energy, which means you need a proper nutrition program.

It’s also worth trying out shapewear for yourself. It not only supports the muscles and makes them more elastic, but may contain special inserts that help accentuate the hips. With an accentuated narrow waist, your hips will look more voluminous against the overall background of the body. You are presented with several options for how to enlarge your hips - with active influence on them or only visually. The choice is yours.