Correction of nutrition and lifestyle
Girls with an asthenic body type usually have narrow hips. Naturally, they want to look more feminine due to the roundness of the lower body. Correcting your diet and lifestyle will help you enlarge your hips and round your buttocks.
The key to success is fractional nutrition, including eating five or six times a day. This is done to ensure that the breaks between meals are not too long, otherwise the body will take the missing nutrients from the muscle tissue of the thighs and buttocks.
Protein for thigh growth
Enlargement of the hips and buttocks in girls occurs due to muscle growth. The growth of muscle mass is greatly influenced by the protein supplied with food, which should be more than with a normal diet. The body equally needs animal and vegetable protein, which the following foods are rich in:
- lean meats of all kinds;
- low-fat fish;
- boiled eggs;
- cottage cheese and fermented milk products;
- legumes, nuts, seeds.
It is worth noting that the amount of animal proteins is absorbed by the body twice as much as plant proteins. The daily protein intake is 100 grams.
Carbohydrates
To increase the muscle tissue of the thighs and buttocks, along with proteins, complex carbohydrates are needed, which are slowly absorbed and provide the body with energy for a long time. They bring the most benefit when consuming carbohydrate-containing foods in the first hour after physical activity.
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Complex carbohydrates are found in the following foods:
- whole wheat bread;
- cereals;
- greens and vegetables;
- fruits.
For breakfast, girls will choose porridge made from buckwheat, pearl barley or oatmeal, which contains, in addition to carbohydrates, a large amount of microelements. It is better to avoid pasta because it does not bring any benefit to the body and does not affect the growth of muscle mass in the thighs and buttocks.
Fats
There is an opinion that fatty foods make a person fat, and it is not without common sense. But this does not mean that you should completely abandon fats. Their presence is necessary in a balanced diet for proper lipid metabolism and muscle building on the thighs and buttocks.
It is better to supplement the fats contained in protein foods with unsaturated fats, which are found in sufficient quantities in vegetable oils. For fresh consumption, olive, sunflower or other unrefined vegetable oil is used for salad dressing.
Any nuts contain not only protein, but also fats. Five pieces a day will be enough for a girl’s daily diet. If desired, you can allow yourself to eat salted lard, but not smoked and no more than one hundred grams.
Vegetables
To expand your hips, you need to convert all the foods you eat into the energy needed for physical activity. Fresh vegetables rich in fiber, vitamins and minerals will help you cope with this task. Their presence in the diet will speed up metabolism and energy production.
To expand the pelvis and hips, along with other vegetables, you should consume cabbage, which is the main vegetable in solving the problem. Tomatoes, leaf and head lettuce, and greens are also useful.
What are ears (breeches) on the hips
Often, wide hips are found in a slender girl who is clearly not burdened with excess weight. This effect is created by fat deposits in the upper thighs, which are called “ears” or “breeches”. It is interesting that this feature occurs exclusively in women; even in very plump men, fat is not deposited in this area. The problem is that the “ears” consist of reserve fat cells, which, unlike storage fat cells, are located inside the tissues, and most importantly, they are capable of producing estrogen and the body keeps them “in reserve”, hoping to use them if the ovaries for some reason For this reason, the production of female hormones will be reduced. Thus, neither weight loss nor exercise will help to completely remove the ears on the thighs - in such situations you can only count on plastic surgery or modern hardware procedures .
Physical exercise
In order for a girl’s hips to increase in width, it is necessary to select a special set of exercises, including squats. Without physical activity, you will not be able to achieve the desired result, so you should be patient and strictly follow all recommendations for performing the exercises. Training should take place at least three times a week and last at least half an hour.
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Complex for home exercises
Squatting is one of the special exercises with which you can make a girl’s hips round and attractive. Exercises will become more effective if you do squats with dumbbells. If dumbbells are not available, they can be replaced with plastic bottles filled with sand or water. The girls choose the load individually.
Exercise No. 1
Starting position - legs together, back straight, arms extended in front of you. Take a deep breath, and as you exhale, squat down so that your thighs are parallel to the floor. In this case, the feet should not leave the floor. The squat is repeated ten times, four approaches each. After the buttock muscles get used to the load, the number of squats gradually increases.
On a note! The squat must be performed slowly to maximize the load on the hips.
Exercise No. 2
Starting position: legs wide apart, toes apart. Hands clasped together, elbows bent and placed opposite the chest. Squats are performed while exhaling so that the buttocks do not fall below the knees and the back is straight. You need to stay in this position for three seconds and return to the starting position. The exercise is repeated ten times, four approaches.
Exercise #3
Starting position - hands on the belt, back straight. With your right foot you need to step forward and lower yourself so that an angle of ninety degrees is formed. The left leg should also be bent, but not touch the floor. The squat must be repeated on each leg twenty times.
Exercises for the gym
Strength training of the gluteal muscles will help girls widen and tighten their hips.
Squats with weight
With your legs spread wide apart, you need to spread your socks to the sides and take a weight in your hands so that it is between your legs. When exhaling, you need to sit down as deeply as possible, and when inhaling, return to the starting position. Repeat the squat 15 times, 3 approaches.
Press your thighs
You need to sit on a bench, hold the butterfly exercise machine between your knees, squeeze your thighs to the limit of muscle tension. Do ten repetitions in three sets.
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Swings in a crossover
The leg is secured in the loop of the simulator and the required load is set. The straight leg is pulled back and then placed on the supporting leg. The exercise is repeated fifteen times in three approaches.
Magic cream
A girl can improve her hips with the help of complex exercises, properly selected nutrition, and specially developed creams. Modern manufacturers of magic cream guarantee the fair sex an increase in hips and buttocks by two centimeters.
Girls will notice the positive effect within a month - the thighs will become elastic, and the skin will become elastic and toned. The cream is easy to use, since you can apply it yourself, at home, without spending large sums on the services of a beauty salon.
Modern products are made from natural ingredients, various herbs and extracts from medicinal plants. The cream applied to the buttocks provokes oxygen and fat metabolism and affects the elasticity of fibers in the skin tissues. Therefore, you can pump up your buttocks not only in the gym, with the help of strength training, but also by using a miracle cream.
Girls can purchase a product for hip enlargement in a pharmacy, from official representatives of the company, or you can use the Internet and place an order on the manufacturer’s official website.
Pregnancy and childbirth
Most girls believe that pregnancy will help them quickly gain a few centimeters in their lower body. This is true; while expecting a baby, the body of expectant mothers undergoes natural changes.
Enlargement of the hips occurs in the second half of pregnancy, due to fat deposits and the natural preparation of the pelvis and hips for childbirth. Hips that are wide and rounded during pregnancy can retain their acquired shape after childbirth.
Why do thighs get fat?
It seems that the stomach and thighs literally attract fat. In principle, this is how it is - a woman’s body is programmed for motherhood and thus protects areas important for bearing and giving birth to a child. Full hips can be a genetic trait and are more common in ladies with a pear-shaped figure. Girls with an “apple” figure are luckier - they rarely have fat deposits called ears or riding breeches. Very often, the “culprit” for increasing the volume of the upper legs is estrogen - the hormone due to which a woman is a woman, that is, she experiences sexual attraction to the opposite sex and has rounded feminine shapes. Finally, the most common cause of fat deposition on the thighs is obesity. In the latter case, you may not have to fight heredity and feminine nature - it’s enough to “just” lose weight. However, losing weight is also a struggle, including with unhealthy eating behavior, physical inactivity and your own laziness , so you can’t count on easy and quick success in this case either.
The main reasons for curvy hips:
- Heredity or genetic predisposition (body constitution);
- High levels of estrogen, including due to taking birth control pills;
- Excess weight.
Attention! Excessively full thighs can be a symptom of elephantiasis (lymphedema) , a disease caused by problems with blood circulation and lymph flow. Phlebologists treat this pathology.
