How to make your hips wide. Guide: how to reduce your waist and get rid of your belly 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.

Complex for increasing the volume of the gluteal muscles

Specially targeted physical activity in combination with diet and cosmetic procedures will help tone the muscle group of the problem area, create the desired relief and tighten the skin.

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.

1. Watch your breathing. Inhale through your nose and exhale through your mouth; breathing should be rhythmic and moderately deep.
2. Avoid sudden movements. If you experience pain while doing exercises, stop exercising.
3. Exercise regularly. Good results can only be achieved with systematic training. Do exercises on the buttocks to increase their volume for 20-30 minutes at least 3-4 times a week.
4. Stretching. To avoid muscle pain after exercise, end your workouts with light, comprehensive stretching.

Stars like Scarlett Johansson and Sofia Vergara have brought the hourglass figure back into fashion. Yes, a small waist is important, but to achieve this look, you need to increase your hip size. If you want to have wide hips, here are a few steps that will help you get the shape you want.

Steps

Change your physique

Do exercises for your hips. Side leg raises, hip raises, and squat leg kicks should be part of your training regimen. The most important exercise for getting bigger thighs is the side lunge with dumbbells. This is a more challenging variation of the traditional lunge that creates more resistance, thereby promoting more muscle growth and larger thighs.

Do yoga. There are many poses that help open the hips. Yoga will help you strengthen your muscles and improve the flexibility you need when doing other exercises. Frog pose, pigeon pose, lizard pose, cow face pose are poses you should familiarize yourself with.

Sit on your butt. You can widen your hips (and make your butt bigger) just by sitting. According to a study published in the journal Cell Physiology, researchers have determined that pressure on the buttocks and thighs from excessive sitting can lead to increased fat in these areas. Cells respond to their environment. As one scientist explained, fat cells that are exposed to prolonged sitting "produce more triglycerides (the most common form of fat the body stores) and do so faster."

Give birth. Women's hips expand to help the baby come into the world. In some cases, they return to their pre-pregnancy size over time, while in other cases, wider hips become a permanent part of a woman's appearance.

Consider surgery. If you want to go under the knife to become like Kim Kardashian, there are procedures you should check out. With liposuction, fat can be removed from various parts of the body and placed in the thighs. Or you can get thigh implants, which are slices of silicone that are placed under the skin and tissue to give you a curvier figure.

Wait. It turns out that as you age, your hips become wider. Research results have shown that the reason for the increase in hip volume is not always excess weight during the aging process, but an increase in the size of the pelvis. In a study with participants ranging from 20 to 79 years old, researchers found that pelvic width, thigh spacing, and femur diameter increased with age and that pelvic width was, on average, 2.5 cm larger in older adults than in younger adults.

Use the art of illusion

1. Wear thigh pads. You don't need to actually widen your hips to make them look fuller and more feminine.

   • Buy panties that enhance your hips. You can buy underwear that comes with removable foam pads - this is what adds inches to a woman's hips.
   • Use silicone pads to create the effect of fuller thighs. Try attaching the pads with the adhesive side or tucking them into thick microfiber underwear, stockings or tights.
     • Remember - you probably won’t be able to fit into your favorite jeans with your new, tighter figure, so you should go shopping.

2. Review your wardrobe. You can use dresses to accentuate your hips and create the illusion of even more fullness.

   • Focus on the waist in all outfits. Use belts and sashes to define your waist. This will give your figure an hourglass look.
   • Pay attention to the cut and color. Lightened denim and trousers in light shades accentuate the hips. Choose jeans with a defined waistline to highlight your waist, or opt for a straight fit. Choose items with front pockets and small back pockets.
   • Buy skirts with ruffles or layers of fabric to make your hips appear wider.

3. Change your posture. Straighten your back, lower your shoulders down and back, transfer your body weight to one leg, hips apart. You've just given your body an S-curve. Place your hands on your hips with your thumbs pointing forward and your fingers pointing back.

   • To create an S-curve when you sit, simply cross your legs or shift your weight to one hip.

4. Sway your hips. Swaying your hips while walking draws attention to the area and gives a feminine charm that always attracts a man's attention. Keep your back straight and your shoulders down and back. Relax your body. Place one foot in front of the other while walking, do not swing your arms - everything should be natural. You can deliberately rock your hips as you walk, but don't overdo it. If you overdo it, it will look comical.

   • To enhance the effect, wear shoes. Thanks to heels, your hips will sway without your intervention.

• Eat plenty of protein and phytoestrogens, which are found in soy, flax seeds and tofu. Estrogen helps reduce your waistline and increase breast size.
• There are several other hip exercises. Change the exercises so that you don't get bored with the same workout.
• Be persistent.
• Use heavier dumbbells to build muscle (5 or 7 kilograms for most women).
• Squat as much as possible and avoid wearing pants that are tight around your hips.
• Wear crop tops and blouses (not necessarily crop tops, just shorter blouses) paired with leggings to highlight your hips.
• Do not worry or be upset if the result is not visible immediately. It takes time and effort to see the effect.

Good day, dear readers of the sports blog sportivs, Alexander Bely is with you. Spring is approaching and this means that warm down jackets and pants will be replaced by light jackets and shorts. Many begin to worry about those forms that are hidden under a layer of warm clothing. As a rule, people who do not engage in an active lifestyle after winter gain extra pounds and centimeters, especially in the hips. Therefore, today we will talk about how to reduce the volume of the hips and make them slim.

Basic Concepts

At the moment, the entire Internet is filled with various attractive advertisements, something like: “how I lost 5 kg in 9 days” or “weight loss diet, with the help of it I lost 10 kg in two weeks.” Dear readers, know that all this is not true, a beautiful body requires regular exercise, if fat deposits have accumulated over many years, then how can they go away in just a week?

You need to be patient and make it clear to yourself that this is a long and painstaking process. Many people wonder whether it is possible to lose weight very quickly? Unfortunately, the answer is no, but if you stick to the right diet and training program, then in 3-4 weeks you will notice quite a good result, which will give you the strength to train further. Let's now look at the main reasons for wide hips.

What causes hips to get bigger?

The reason for hip enlargement lies in nature. Since a woman is about to give birth to children, her figure initially has a predisposition to round shapes and wide hips.

Against the background of stress, various hormones can be released that are responsible for many processes in a woman’s body, as a result of which fat deposits begin to be deposited, particularly in the abdomen (sides) and thighs.
You can also add your body type, and what is important is your diet. Often the reason for wide hips lies in buns, sweets, pizzas and other fast food.

Looking in the mirror, do you see that your thighs don't look attractive? Don’t be sad, now I will share with you an effective set of exercises that will help tighten your buttocks and achieve good results. Afterwards we will look at the diet and recommendations.

Physical activity

Nowadays there is a huge amount of information that will allow you to lose extra pounds and get in shape. There are many training programs, both in the gym and at home.

Of course, warming up is important before any workout. I don't recommend working out without warming up first. It will help you prevent the possibility of damage and sprains.

The first will be . Lying on your back, lift your legs off the floor and imitate pedaling a bicycle. You need to do several approaches.

The second requires special physical endurance. We need to make scissors. The starting position is the same as in the third, lying on your back, you need to raise your legs and cross your legs about 70 times. As you train, you need to increase the number of repetitions.

The next exercise is performed lying on your stomach. The idea is to lift your opposite arm and leg at the same time.

A very good training for - standing straight, placing your arms along your body, you should raise your legs, or rather swing them to the side and inward. Do 25-30 reps.
In the same position, 20-25 repetitions of leg rotations will also give results.

Complex in the gym

1. Squats with a barbell. Place the bar just below your neck - on the trapezius muscles, your back is straight, your legs are parallel to each other. You should squat until your butt is parallel to the floor - 90 degrees.

2. Flexion and extension of the legs in the simulator. The first exercise will work the hamstrings, the second will work the quadriceps.

3. Lunges. You need to take a 4-8 kg dumbbell in each hand and do lunges. You can sit on the spot, you can walk along the corridor or hall. When performing lunges, you need to keep your knee slightly off the floor.

To all this, it will be effective to add cardio exercise. After each workout, jump rope, run on a treadmill or around a stadium, exercise on orbital trainers and exercise bikes, and then, if you follow proper nutrition, you will achieve excellent results.

Wrapping film around problem areas of the hips or waist during training has also worked quite well. Due to this, sweating increases at the site of the wrap and excess water is removed along with problematic centimeters.

Here you can order wrapping film .

Speaking of diet, let's look at what you can eat and what is not recommended.

Food

First of all, it is strictly not recommended to eat confectionery products - buns, cakes, sweets. In a word, exclude sweets and starchy foods. Why? They are the main source of fast carbohydrates, which are stored in negative fats in the shortest possible time.

Drink more water. Water accelerates metabolism, that is, it improves metabolism. If you want to eat bread, you can have 1-2 pieces of black bread before training, or replace it with bread. Mainly focus on food of animal and natural origin: chicken, eggs, cheese, cottage cheese, milk, buckwheat, oatmeal, rice, fish.

Apply. Eat relatively small portions 4-6 times a day. Thus, by eating fractionally, you speed up your metabolism.

Be patient and start practicing, the most important thing is to start. We looked at the basic concepts, talked about why hips become enlarged, how to deal with it, what exercises are effective, talked about diet, and foods that are not recommended to be consumed. Below I have attached an informative video that will provide useful information for you. Play sports, lead a healthy lifestyle and you will be in a good mood and in great shape. See you soon.

Welcome to my blog! I want to touch on a pressing women’s issue, and more specifically, this article will talk about how to make your hips round, and with what exercises you can get yourself in shape before the beach season, because the roundness of your hips has always attracted men’s gaze. In order for a girl to become more feminine, she needs to pay attention to strength training with an emphasis on the lower body.

All girls strive for ideal parameters, but it is known that a thin waist is a genetic gift from parents, and it can be made thinner with the help of rib removal surgery. But there is a more humane way, for example, by rounding the hips and buttocks, the waist will look visually thinner.

Cute “ears” as the most problematic area

Breeches are a constant supply of energy (or fat), which helps a woman survive and bear offspring in the harsh environment. But living conditions have changed, but genetics have remained the same, so the “ears” on the hips are the most problematic area for women, which will be the last to go. Fasting will not help in the fight against it; only training, proper nutrition and massage will make the hips attractive. In one of the previous articles I already told.

You can resort to radical surgery, but the breeches may come back (I hope you love yourself and show that love by training and pushing yourself rather than leaving scars on your body).
So, girls, let's remove sugar from our diet, 500 units from the daily norm, load up on vegetables, get a massage and, most importantly, train without hackwork!

We build the figure ourselves

This set of exercises does not require special equipment and is aimed at making the hips more rounded.

Warm up. The warm-up includes general exercises to warm up the whole body (bending, circular movements with arms, legs, jumping and running in place).

1. Exercise “Spring”
Starting position: wide stance, arms in front of you.
Execution: while exhaling, transfer your body weight to your left leg, without lifting the toe of your right foot from the floor and make sure that the angle of the supporting leg is straight. Make springy movements 4 times, while inhaling, return to IP. Repeat the same for the right leg.
Number of repetitions: 10 repetitions on each leg, 2 sets.
This exercise can be modified, for example, springing with bent legs at a right angle (or straight legs) alternately, standing on all fours, leaning on your elbows.

2. Single leg squats
Starting position: feet shoulder-width apart, arms forward.
Execution: bend your leg at the knee joint and lift it up. As you exhale, squat down on one leg, while inhaling, rise up.
Number of repetitions: 5 squats on each leg, 2 sets.

3. and trouble.
Hands on the belt, legs together. As you exhale, take a step with your right foot and lunge, maintaining a right angle with your front leg. Freeze in this position for 30 seconds. Slowly, while inhaling, return to the IP position and lunge onto your left leg.
Number of repetitions: 3 lunges on each leg, 2 sets.

3. Half squat with arms outstretched
Starting position: hands on hips, feet shoulder-width apart.
Execution: do a half squat as you exhale, your thighs should be perpendicular to the floor. Feel the stretch in your spine, stretch your arms forward. On exhalation, return to IP
Number of repetitions: 10 times, 2 sets. You can also perform it in a wide stance with your hands in front of you.

4. Cool down. Static exercise Lying on your side, while exhaling, raise your leg, forming a right angle between both legs. Stay in this position for 1 minute. Repeat the position with the second leg.
Number of repetitions: 5 times on each leg, 1 approach.

5. “Walking” while sitting. Sit on the floor, legs together, hands behind your head. Start moving forward using your hip joints. “After walking” 1 meter, return to your original place without turning around.
Number of repetitions: 4 times, 1 approach. The exercise helps to stretch your back.

By performing this set of exercises regularly (3 times a week) at home, you can become the owner of rounded hips.

Exercises for the gym

If you work out in the gym, or want to use weights to achieve your goal, then you should include these exercises in your strength training.

1. Wide weighted squats.
The legs are spread wide apart, the toes are turned outward at 45 degrees, and there is a weight in the hands between the legs.
As you exhale, sit down for 4 counts as deeply as possible without deteriorating the quality of the exercise. We perform 15 times in 3 approaches.

2. Press with your thighs. Sit on a bench or chair, hold a butterfly exercise machine, ball or other elastic object between your knees. Squeeze the object to the maximum tension in the hips and buttocks. We do 3 sets of 10 repetitions.

3. Swings in a crossover. Secure your leg in the loop of the machine and set the working weight, keeping your back straight.
When performing, take your straight leg back and place it on your supporting leg. 3 sets of 15 repetitions.

In order for your thigh muscles to grow and fat to go away, you need to include a proper diet with enough protein. It should be dairy products, fish, meat, eggs. Take the stairs more, ignore the elevator, drink at least 1.5 liters of clean water (coffee and tea, even green, don’t count). I have already pointed out this many times in my articles.

As an additional way to fight. You can also resort to the services of a massage therapist (the result will be visible in several sessions, but this is quite expensive), or you can do self-massage using a rough washcloth, brush and cosmetic oil. An evening massage of heated skin “breaks” fat cells, improves blood circulation, lymph outflow and metabolism.

By following these simple recommendations, implementing them into your habits and performing a set of exercises, you will build the figure of your dreams. Share the repost with your friends and show off your results and ask questions in the comments! See you later!

Many representatives of the fair sex dream of becoming the owner of an hourglass figure. After all, a thin waist with rounded seductive hips and buttocks has always evoked admiration among men and slight envy among women. To the question of how to increase hip width at home, experts know the exact answer: eat right and regularly perform a certain set of sports exercises. Giving up junk food and regular exercise will allow you to see pleasant changes in your figure and feel healthier and more attractive in just a month.

Increasing the width of your hips at home is a long process that requires persistence, patience and strict adherence to the rules of doing the exercises. So, all movements should be performed at a slow pace, focusing on posture, joint position, tension in the muscles of the lower extremities and the whole body. Changing the proportions of your figure is possible only during regular hard work, after which you feel pleasant muscle fatigue.

Even when practicing at home, you need to approach this process responsibly. Choose a spacious place in the apartment, wear comfortable clothes, and prepare water to replenish your strength. Don't start your workout with strength or compound exercises; be sure to do a warm-up to warm up your entire body. Think through exactly what actions you will perform, in what order they will be and how many repetitions you need to do.

A set of the most effective exercises for increasing the femoral muscle is as follows:

• Classic squats. Place your feet shoulder-width apart, straighten your back, and stretch your arms forward. Slowly squat down until your knees are bent at an angle of 90 degrees. Exhale as you squat, inhale as you raise your torso.
• Plie - squats. To increase the size of the back of the thigh, you need to stand with your feet shoulder-width apart, with your toes turned outward. As you exhale, squat as low as possible and stay in this position for a few seconds, and as you inhale, return to the starting position.
• Lunges forward and backward. Performing this exercise is an excellent prevention of cellulite due to increased blood circulation in the thighs. You need to stand straight and put your hands on your belt. When stepping forward or backward, the knee should be bent at a right angle.
• Side lunges. You can increase the width of your hips as follows: move your straight leg to the side, keeping your body weight on the other limb. Squat down slowly without lifting your heels off the floor. Return to the starting position and repeat the lunges on the other side.
• Half bridge. Exercises to enlarge your thighs can begin by lying on your back. Bend your knees and place your feet on the floor. Raise your buttocks as high as possible. Make sure your heels and shoulder blades do not leave the floor.

Classic squats are considered one of the most effective exercises.

These exercises do not require physical training, sports attributes, or interaction with a partner. However, their careless implementation is fraught with problems with the joints. Therefore, carefully review the video tutorials and remember that during squats and lunges you need to move your body weight correctly.

How to speed up your figure transformation

In order to quickly increase the size of your hips, you need to use various enhancers, sports attributes or exercise equipment. Their use requires increased attention and compliance with safety precautions. You can find out about them from a consultant in a specialized store, a trainer, or a fitness instructor. Remember that dumbbells can be replaced with bottles of sand, and a body bar with a mop stick.

Dumbbells will help increase the volume of your hips. Any squat, lunge or swing exercise will become more effective if you add weight using these weights. Start training with 1-kilogram dumbbells and add 500 grams after your body gets used to the load. A modern alternative to these attributes are weight enhancers, which are wide cuffs filled with sand or salt.

You can significantly expand your muscle volume at home using a barbell.

Moreover, thin girls are able to achieve noticeable results, even using only the bar of the projectile. To do this, place it on your upper back at the base of your neck and slowly squat, maintaining an arch in your lower back, until your hips drop below your knees. Another effective exercise is to lift the barbell from the floor to the hip joint with straight legs. If you follow the correct technique, the thigh muscles will noticeably tense.

Equipment that increases hip width does not have to be heavy. A good option for changing the proportions of your figure at home is exercises with a small rubber ball. It should be clamped with your thighs and in this body position perform the following movements:

1. Squats.
2. Jumping.
3. Raising your legs from a sitting position on a chair.
4. Raising the buttocks from a supine position.

Good for hip enlargement, barbell squats

The modern sports industry has developed many small-sized exercise equipment that can easily be placed in a room (stepper, exercise bike, orbitrack). With their help, it is possible to control your activities, increasing the load on the body in time.

How to help your body change

A protein diet can also help you get bigger hips at home. After all, it is protein that is the building material for new cells that will fill the unnecessary voids of the figure and create captivating curves in their place. So, we increase muscle mass with the help of these products:

• Poultry meat.
• Lean fish.
• Fermented milk products.
• Soybeans, beans, peas.

To create feminine contours, do not forget to use cold-pressed vegetable oil, because it contains vitamin E, which activates the production of estrogen and progesterone.

There is also a more radical way to increase the width of the hips, which cannot be done at home. So, some women undergo operations to fill the voids with their own fatty tissue. Such procedures are called lipofilling. They allow you to achieve excellent visual results in a short time. The other side of the coin is the gradual spreading of fat through the tissues, after which the figure takes on its usual shape.

If a woman does not want to undergo surgery and does not want to wait months to transform her figure, she can buy special shapewear. With its help, you can instantly visually increase the width of your hips and buttocks to the desired size at home. To do this, a silicone plate is inserted into the shorts, which to the touch is indistinguishable from women's skin under clothing.

Those with narrow hips should learn how to choose clothes in such a way as to hide figure flaws. So, fashionistas should refuse to wear a jacket with shoulder pads and blouses with puffed sleeves. Make sure that the bottom is several tones lighter than the top and contains elements such as appliqué, patch pockets, flounces, and peplum. These clothing items allow you to visually increase the width of your hips in a natural way.

Many representatives of the fair sex want to increase the width of their hips at home. To do this, they switch to a protein diet, perform a set of sports exercises, purchase corrective underwear and a certain style of clothing. Remember that perseverance and determination will help you achieve results and maintain beauty and health.