✅ How to increase hip volume exercises. Exercises to enlarge your hips and buttocks. #2 What is the optimal percentage of body fat for curvy figures

How to make your hips bigger with exercises

It is no secret that many girls dream of becoming the owners of smooth and rounded hips, because a female figure with such shapes looks more attractive in any clothing.
Sometimes curvy shapes are given by nature, but often the volume in this area, on the contrary, is not enough and then some women go to extreme measures - they increase this area surgically. However, thin girls with narrow hips should not despair, since the attractiveness of the hips depends solely on the presence of muscle mass, which can be built up. That is, the answer to the question of how to increase hip width without surgery is quite simple: with the help of a number of special exercises.

After just a month of regularly performing exercises, you will notice results. Let's look at some exercises for pumping up the thighs, which can be performed both in the gym and at home.

1. Classic squats. During squats, almost all the muscles of the lower body, abs and back are involved, and this will pump up the gluteal muscles, improve posture, and get rid of excess fat on the stomach and legs:

We take the starting position - legs together, shoulders back, arms extended forward.
We do a squat so that the knee is bent at an angle of 90 degrees and the thighs are parallel to the floor.
Toes and heels should not be lifted off the floor during a squat, as there is a risk of losing balance and simply falling.
We monitor our breathing: before the squat, inhale; the squat itself is performed while exhaling.
Number of repetitions of squats: the first few times it will be enough to do 3-4 sets of 10-15 times, then you should increase the load, bringing it to 150-200 squats per day.

2. Plie squats. The exercise actively involves the hamstrings and gluteal muscles, so it promotes the appearance of more rounded hips, and also makes the legs slimmer, like a ballerina. The execution technique also differs:

We take the starting position - legs apart as wide as possible, toes turned outward, buttock muscles as tense as possible, lower back not bent.
Your arms can be extended forward or clasped in front of you near your chest.
We perform a squat while exhaling: the back remains straight, the buttocks should not fall below the knees.
At the bottom of the squat, you should linger for a few seconds, then, while inhaling, return to the starting position, almost straightening your knees.
Every day it will be enough to do 3-4 approaches of 15-20 times.

You can make the exercise more difficult and add weight (a barbell or dumbbell at the gym, a bottle of water at home).

3. Lunges forward and backward. Lunges are an excellent prevention against cellulite by activating blood circulation in the thighs:

Take the starting position - stand straight, put your hands on your belt.
Take a step forward with one leg, while lowering your body so that the knee of the stepped leg bends at a right angle, the left leg should also bend as low as possible, but without touching the floor.
Stay in this position for a few seconds and return to the starting position.
Perform an equal number of times on one and the other leg (20 times).

Back lunges are performed according to the same pattern, only the leg is taken backwards.

4. Lunges to the side. Side lunges or side lunges are performed as follows:

We take the starting position - feet shoulder-width apart. From this position, we move our right leg to the side, while the left leg supports the body.
We move our right leg to the right side and bend it at the knee, keeping the back straight.
You should lower yourself slowly, supporting your spine and keeping your heels off the floor.
For balance, your arms should be extended forward, and the thigh of the bent leg should be parallel to the floor.
We smoothly rise to the starting position and do the same with the left leg.
You need to do the same number of times for one and the other leg (2-3 sets of 20 times for each leg).

5. Leg Swings:

You need to stand facing a support (this can be a chair or a wall), move your right leg to the right and hold it there for a few seconds.
Move your leg all the way to the left and again hold it in this position; we do the same with the left leg.
Next, the movements need to be accelerated.
The exercise is performed in 3-4 sets of 20-25 times on each leg.

Number of approaches and repetitions

At the initial stage, you should exercise at least 2-3 times a week. Compose the exercises in such a way that they take at least 20 minutes. Further, the execution time and the number of approaches need to be increased. Beginners should start with 10-12 repetitions of each exercise (except chair and plank). And approaches should be done 2-3.

You shouldn't exercise every day. For effective growth, muscles need rest. Each exercise should be performed smoothly, and before starting the workout, warm up the muscles with simple cardio exercises lasting 5 minutes.

We should not forget about proper breathing: effort should always be made while exhaling, and relaxation should be done while inhaling.

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.

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.

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.

Accessories for narrow hips

All kinds of wide belts will come to the rescue. A catchy detail is welcome - a bow, a buckle or an interesting clasp. The emphasis should be on the waist, not the hips.

Long necklaces will look great with a turtleneck or stand-up collar.

Girls usually don't go without a bag. You need to choose a handbag that will fit everything - from lipstick to a bicycle. That is, the bag should be large.

It should be worn over the shoulder with a strap ending at the hips. This is another good tip from designers on how to visually enlarge your butt.

You can arm yourself with a clutch and hold it in your hands.

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.

Cosmetics for buttock enlargement: types, names, instructions

There are a number of cosmetics for buttock enlargement. These include special sprays and creams.

Here are some popular remedies that girls use to solve the problem of unsightly buttocks:

1. Brazilian Bum. An Indian spray, which, according to the manufacturer, tightens the buttocks, gets rid of the “orange peel”, and also improves the overall condition of the skin.

Instructions for use:

Apply the spray from bottom to top and rub in with massage movements. Apply 1-2 times a day.

2. Latina Star. Brazilian spray that helps the production of lipids, and they increase tissue elasticity. Suitable for all butt shapes.

Instructions for use:

Apply with circular massage movements, 2 times a day. Results are visible after just a month of use.

3. Hip up cream. Light cream that does not affect hormonal changes. Gives skin firmness and elasticity. Increases the volume of the buttocks by 1-2 cm.

Instructions for use:

Apply daily, in the evening, to clean skin until completely absorbed. The first results should be visible after 2 weeks of use.

These products are very popular among girls due to their ease of use.

But before buying such a product, it is better to consult a doctor. Also, they should be used in combination with sports exercises for greater effectiveness.

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.

Shapewear

Don't discount the effectiveness of shapewear. This is another step on how to visually enlarge your butt. Shapewear will help round out flat hips and make them more attractive. If possible, it is better to purchase underwear with pads on the butt. Preferably the appropriate size. Short panties are worn under a dress or skirt, and those made with shorts fit under trousers or jeans.

But if you don’t have the finances to invest in the beauty of your butt, there is another way out. Wear butt-enhancing panties. These are not thongs, but briefs that end with elastic bands under the buttocks. A kind of short shorts. The elastic bands lift the buttocks and the butt will appear larger.

Slender girls can afford bikinis with lace inserts at the waist and low rise. This will round out the wonderful “fifth fulcrum”.

When choosing clothes, ladies with narrow hips should always know how to visually enlarge their butt in order to smooth out the imbalance between the top and bottom. And also emphasize the advantages of your figure.

How to enlarge your buttocks and thighs at home

Effective exercises to enlarge the buttocks and correct the shape of the hips at home. 2 simple effective complexes for a beautiful and toned body.

Voluminous, toned buttocks are the dream of most representatives of the fair sex, but unfortunately, nature has not endowed all of them with seductive forms. And if it is impossible to correct the width of the pelvic bones, then the volume of the gluteal muscles, as well as the amount and location of subcutaneous fat deposits can be easily changed. And for this you do not have to resort to radical methods of gluteoplasty or buy an expensive gym membership.

It is enough to allocate half an hour of free time and perform exercises to enlarge your buttocks and thighs at home.

Folk remedies for maintaining buttock tone and visual enlargement

How to enlarge your butt at home without sports, but only thanks to a few small tricks, people know the secrets of the people.

The first secret to beautiful buttocks is gait. When walking, you should place your feet as if the girl were walking along an invisible line. First you need to extend your foot, and then your body. The steps should be small. This gait is called “cat-like” and gives grace to a girl with any figure.

The second popular way to enlarge the buttocks is wraps. For them, you should use various oils (linseed, olive, lavender), berry or seaweed puree. They are also used as peeling.

Apply oil or fruit puree to clean skin for half an hour. The body area is wrapped in film and covered with a blanket (for thermal effects). Afterwards, everything needs to be washed off with warm running water.

A contrast shower also helps keep the skin on the buttocks toned. This procedure stimulates blood circulation and promotes the production of collagen necessary for the skin.

All of the above exercises, tips and tricks will help any girl to enlarge flat and inelastic buttocks at home. And take care of caring for them after achieving the desired result.

Author: Bellatrix_L

Article design: Mila Friedan

An effective set of exercises for correcting and enlarging the hips

The shape of the upper legs in women is difficult to correct, but by combining exercises to enlarge the buttocks and thighs with a low-protein, low-carbohydrate diet and a healthy lifestyle, you can see the first results within a month.

"Penguin".

Swing to the side.

Leg extension from a lying position.

Running with high knees.

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Exercises to enlarge the buttocks and thighs in the gym

In order for the body to take on new shapes in 4 weeks, you need not only to eat right, but also to consistently train.

Here are a few exercises that require half an hour of time:

Reverse hyperextension on the bench. Lie on your stomach on the bench. The butt hangs over the edge, the legs form a 90° angle. Raise them in this position as high as possible. Do not separate your knees, fix the position for a few seconds. Lower your legs and repeat the movements.
Squat with jump. The width of the shoulders is equal to the width of the legs. The back is straight, the butt is set back. Squat down until the bottom of your thigh touches your calf muscle. Jump up with your legs crossed. Land on your toes, stand on your heel.
Squats with a barbell or bodybar. Stand straight. Toes and heels together. There is a barbell/bodybar on the shoulders. Squat without touching your calves with your pelvis. To maintain balance, point your elbows down. Do not spread your knees. The pressure will be distributed to the heels and toes. Repeat up to 20 times.

How to visually enlarge your butt

Wearing jeans with wear in the pockets and whitish stripes on the sides. Avoid jeans without back pockets. Visually, the butt will be made voluminous by puffy pockets with decorations in the form of rhinestones, large bows, and voluminous embroidery;
Wearing short shorts in light colors with fringe, large ruffles and flounces;
Wearing dress pants in light colors from gray to beige, especially with large patterns and prints. This visually increases the volume of the buttocks;
Wearing dresses with ruffles in the buttocks, embroidery, pockets, zippers.

Avoid tight dark clothing, plain jeans and swimsuits. It’s better to get push-up panties and high-heeled shoes - they will make your butt look voluminous and beautiful.