Hello everyone, friends, I’m in touch with you again, Alisa! Today we will discuss another topic that worries a huge number of representatives of the fairer sex: how to make your hips wider and your waist narrower? Nature does not always provide us with ideal forms. There are several ways to solve this problem: proper nutrition, physical activity and figure modeling by selecting special clothes.
Girls, it is important to understand that by enlarging the buttocks, the waist itself will seem relatively narrower. And for this, ordinary gymnastics will not be enough; all exercises to pump up the legs and buttocks will have to be performed with weights. Only in this case will the growth of the gluteal muscle be ensured. Otherwise, you will simply tighten and round the shape of your butt, but its size will remain the same. So, let's talk about all the intricacies of transforming your figure into ideal shapes.
You can open your hips and make them fuller by practicing certain yoga poses. This technique will help develop flexibility and strengthen muscle corset, which will be a good help in the process of performing physical exercises with additional weight in the future. Pay attention to the poses of a frog, a pigeon, the face of a cow, a lizard.
Try to sit on your butt more, which will lead to increased production of triglycerides and an increase in the butt due to the accumulation of adipose tissue.
And the most drastic way is surgery. The most desperate fashionistas will stop at nothing to get their hands on wide hips. Some are not even deterred by expensive surgeries. This is the fastest way to get the desired shape, but it’s still worth weighing everything carefully before going under the scalpel.
Calories to the rescue
It is quite possible to change your natural body composition by reviewing your daily diet. Insufficient calories in the menu will not allow you to build the required amount of muscle and fat tissue. In all girls, consuming excess calories leads to the accumulation of fat in the thighs (boys have a completely different body constitution). Already in adolescence, as a result of hormonal changes in the body, the volume of the fat layer in girls doubles, and the bulk of fat cells are concentrated in the area of the thighs and buttocks.
To increase your hips, but not provoke obesity, and keep your waist thin, I recommend including only healthy foods in your menu. The main thing is to increase portions and eat food more often than three times a day. For example, girls who work out in the gym and actively increase muscle mass, switch to five meals a day.
Important! Under no circumstances should you overeat or consume huge amounts of sweets. The main task is to provide fuel to your body so that your muscles can receive the energy they need to grow.
Squirrels
Enrich your daily diet with a sufficient amount of protein, which will help you maintain a thin waist, while the muscle mass of your buttocks will begin to rapidly gain volume. Every day you need to consume at least 100 g of protein, because it is the main building material For muscle fibers. A lot of protein is found in meat, egg whites, cottage cheese, and yogurt. In addition, dairy products are rich in calcium, which will strengthen your bones.
Fats
The main thing here is not to overdo it. Fats are an important component of a balanced diet and good lipid metabolism, but this does not mean that we should eat fatty sausage, fried potatoes or butter spoons. Give preference to unsaturated fats (vegetable origin). They are found in all vegetable oils. Dress salads with olive, flaxseed or sunflower oil. At the same time, when calculating the amount of fat consumed, include those found in meat, dairy products and fish.
Carbohydrates
Carbohydrates are fuel for the body, so a sufficient amount of them is simply a must, because otherwise, with a lack of energy, the body will begin to “eat” muscles and you can forget about the desired round butt. Carbohydrates are also responsible for good health, vigor and normal functioning of the entire body. I recommend getting the required amount of carbohydrates not from cakes and donuts, but from cereals, some vegetables, seeds and nuts.
Vegetables
Fresh vegetables are rich in fiber, vitamins and minerals, so they have a beneficial effect on metabolism, the acceleration of which helps to process all food without residue into energy. It is she who will be spent on gym and any other physical activity.
I wrote in more detail about nutrition for buttock enlargement.
Workouts for wide hips and narrow waist
Finally, we have reached the most important point, the implementation of which will make our hips wider and rounder. Avoiding physical activity on the gluteal muscles and quads will not achieve the desired result. Muscles should be kept in good shape regularly and it is not necessary to sign up for this in the gym. Any trainer can choose effective exercises, taking into account your physical training, which can be performed even at home. The complex must necessarily include the following exercises:
- hip raises;
- weighted squats;
- weighted lunges (straight and sideways);
- stepping onto the podium;
- "bike";
- throwing the leg to the side from a half-squat.
The main exercise with which you can enlarge your buttocks while leaving your waist thin is the squat, but it must be weighted with additional weight. On average, a woman needs dumbbells or a barbell with a weight of 6-8 kg to effectively work her gluteal muscles.
Even earlier, I already talked in more detail about, about and.
Important! Perform all squats correctly. Keep your toes off the floor, keep your back straight, keep your knees straight, and tense your abs and gluteal muscles. Such simple rules will help you avoid injuries and direct the entire load not on your back and knees, but on the muscles of your thighs and buttocks.
Modeling your figure with clothes
This interesting technique will allow you to further emphasize your thin waist and emphasize the bulge of your hips, making them visually wider. Buy trousers and skirts in light colors or with colorful prints. In this case, take only skirts with a “tulip” silhouette, flared above the knee. Direct all your attention to the lower part of your body, so avoid sweaters and T-shirts with ruffles, flounces, rhinestones, etc. They should not be flashy, preferably in pastel or dark colors.
Buy special modeling underwear with pads, which will make your butt appear even larger and your hips visually wider. Sometimes such a decision will be less traumatic and beneficial. It will also allow you to fit into your favorite jeans and shorts at any time, which is unlikely to happen after building muscle mass on your butt.
In the end, I would like to add that it is not a lush butt that makes a woman feminine. But fashion, as always, is inexorable and almost every representative of the fairer sex simply dreams of the opportunity to get a luxurious, curvy buttock. By resorting to the right physical activity, do not forget about nutrition and appropriate wardrobe. By observing each of these points, any of you can achieve your goal. Good luck!
Needless to say, but somewhere at the genetic level, it is definitely laid down in men that an attractive woman should have appetizing and rounded shapes, and this primarily concerns the hips.
Many scientists justify this by the fact that since ancient times, a woman for a man is a potential basis for procreation, which should definitely give birth to healthy and strong offspring.
It is believed that women with a wide pelvis are able to cope with this function in the best possible way. One way or another, the fact remains, and representatives of feminine smooth and streamlined forms are not deprived of male attention.
Due to the modern lifestyle, the problem of an irregular figure has spread among women and girls, and along with obesity, the problem of lack of weight has arisen, especially in certain areas of the body.
The figures of modern girls are quite typical - long skinny arms and legs, rather powerful shoulders and a small pelvis. The lack of sports, as well as the constant diets that the fair sex like to starve themselves with, so as not to have extra folds in different areas, began to lead to such changes in the female body.
That is why, for quite some time now, the question has arisen among girls and women about how to enlarge their hips and buttocks, because appetizing curves still remain the standard of beauty and femininity.
Diet away! Proper nutrition - come!
First of all, you need to pay attention to your diet. Exhaustive diets and constant calorie counting will be unnecessary here. Of course, no one talks about overeating and eating everything that is bad.
After all, the point is: we practically cannot change the shape of the pelvic bone, which is given by nature, cannot be corrected with the help of exercises, but with muscle tissue and fatty layers can be fought, they can even be controlled so that they stack up in your “favour”.
In order for the thighs to acquire beautiful and voluminous shapes, it is necessary to work on their muscle tissue, and as you know, it consists almost entirely of protein. Remember the pictures beautiful bodies with sculpted muscles, so before you get such a figure, you need to learn how to eat right.
Your daily diet should include foods that are easily digestible, for example, boiled chicken breast and seafood. Sour cream and cheese also help in this matter; sometimes you can treat yourself to creamy ice cream, nuts and condensed milk without sugar.
By the way, women gain muscle mass well if they sometimes eat infant formula, because they are designed to form muscles in the baby.
But you can use them no more than 2-3 times a week, these porridges have too quick an effect. Many women do not risk resorting to such an “anti-diet”, because they are very afraid of gaining weight, gaining extra sides and bellies, and in vain! Shaping your beautiful butt you can’t do without heavy physical activity, which simply won’t allow you to gain weight.
So, eat to your health, and remember that if you want to shape your hips, you will have to eat 20-30 minutes before training, and repeat the diet immediately after it. The choice of sport is also important - grueling fitness or jogging is unlikely to help you with this, you, of course, will tighten your muscles and your body will look better, but at the same time you will dry it out, making your butt look even smaller.
Which sport to choose?
As we already said, narrow hips can easily be enlarged exercise, you just need to choose the right sports bias. Sports clubs, which involve training for a long duration of time, but with low intensity, will not suit you, you are not trying to lose weight.
The best option is a gym, where you can easily focus on your problem area. By the way, you can practice at home, the main thing is the desire, not the opportunity. The entire workout will not take you more than 30 minutes, and only if you want to pump up other parts of the body.
If you decide to go to the gym, then know that your best friends in this case it is a barbell and heavy dumbbells. Most often, various squats are performed with them, and their working weight should reach such a figure that you can do only 5-8 squats, no more needed!
At first, you will have to squat with a bar, since the barbell will seem very heavy, and you need to perform the exercises carefully so as not to damage the weakened ligaments and muscles of the legs.
In general, it is better to start with preliminary preparation, which includes the usual ones - they will help you get into the right tone. Then you can complicate them a little - squat with dumbbells or with bottles of water, or even with - it doesn’t matter, the main thing is the result.
Squats with a barbell must be performed correctly - the barbell is placed on the shoulders, the legs are set shoulder-width apart. Remember to always look straight ahead to avoid losing body control. The pelvis must be lowered slowly, without sudden movements, move it back a little, as if you were sitting down on a chair.
Some girls, especially those who love heels, may find this difficult; their heels will never want to reach the floor. This indicates that the Achilles tendons are not elastic; place a small platform of 2-3 cm under your heels, and after a while try to remove it.
The lower you squat, the more benefits you will bring to your buttocks. One more thing useful exercise- These are lunges, both direct and reverse. When performing any exercise, watch your posture - your back should be straight, and do not slouch under any circumstances.
In total, you need to do three sets of squats and lunges, each exercise is repeated 5-8 times on each leg, because you don’t want your buttocks to turn out different.
At the end of your workout, be sure to stretch; it will help you do the exercises deeper and more confidently each time. It will also not be superfluous to pump up your abs and perform bends, which can prevent the appearance of a fat layer on the sides, which will keep your waist in a consistently thin state.
How to visually enlarge your hips with clothes?
If you are not going to the beach or pool, where it will be difficult to disguise your problematic thighs under a swimsuit, then you can work on your appearance, which will help visually make the figure more proportional.
If we talk about trousers, then tapered and straight options are not for you; the best way out of the situation is tapered trousers, which expand quite well in the right place. Use top part clothing - it should attract minimal attention to the shoulders and chest, unless you want to gain a considerable advantage in the upper zone. Always try to highlight the waistline - with the help of belts, tapered blousons and jackets.
As summer approaches, girls begin to work hard on their bodies. This is not strange, every girl wants to see her body in great shape. Whatever they say, I will probably say on behalf of all men, we don’t really like a very thin body, it’s good when there are good, round shapes, as they say: there is something to hold on to. Therefore, girls who have an excessively thin physique want to see their hips are more rounded and wider. But in order to make them like this, you need to pump up your gluteal and thigh muscles. We present to your attention a set of exercises that will make your hips rounder and wider at home.
Exercises for hip circumference and gluteal muscles
1) Stand straight, feet should be close together, and hands on your belt. Inhale, as you exhale, squat and move your tailbone back. Squat so that your thighs are parallel to the floor, then lock this position and hold it for about 10-20 seconds. Then, as you inhale, begin to slowly straighten your legs. Take a little rest repeat this exercise 10 times.
2) Take the following starting position: lie on your back, put your hands behind your head and clasp them in a lock, pull your toes towards you. As you exhale, bend your right leg at the knee and pull it towards your chest. As you inhale, straighten your leg, but do not place it on the floor. As you exhale, you can lift your leg up perpendicular to the floor. As you inhale, release your leg to the floor. Do 20 reps. Then change legs.
3) Lie on your right side, place your arms so that you can maintain balance. As you exhale, begin to lift your leg up, while pulling your toe toward you. Swing your leg up and down without lowering it completely to the floor. Do this for 50 repetitions, then do the same with the second leg.
4) Take the starting position: lie on your back, place your hands behind your head, lift your legs up, pull your toes towards you. As you inhale, begin to slowly spread your legs to the sides, and as you exhale, bring them back at the same pace. Do your daily exercise for 5 minutes.
5) Place your elbows behind your back and lean on the floor. Bend your knees and pull them towards your chest. As you inhale, stretch your legs above the floor, as you exhale, bend them again, and point your knees towards you. Do 20 reps.
6) The starting position is the same as in the previous exercise. Place your hands under your forehead. As you exhale, lift your right leg above your head and hold it in this position for a while. As you inhale, lower your leg to the starting position. Then alternate with the other leg. Do 30 reps with each leg.
If you study at home, then of course the most effective exercise for the volume and width of the hips, is a squat. It affects most important muscle groups. But it is recommended to use some kind of load for squats, for example dumbbells; using a projectile will give you the opportunity to work well gluteal muscles, back muscles, leg muscles. The main thing is to watch your knees and make sure your heels don’t leave the floor.
Of course, not everyone has dumbbells at home, and good equipment is quite expensive these days, so I think everyone has a 5-10 liter bottle of water at home. This is a pretty good load for a girl. To prevent the handle from stinging you, you can wrap it in a towel, but it is better if you take the bottle like a barbell and throw it over your neck. So do squats, believe me, the effect will be much better than you might expect.
Very good exercise for the muscles of the buttocks and thighs is exercise bike. You may not have the exercise machine itself, but most people have a bicycle. It is enough to go for a 30-minute ride every day, for example in a park, and you will already notice the effect in a week, but it is also important to do all the above-mentioned exercises.
I am glad to welcome you, friends! I think I won’t be wrong if I say that every woman wants to look attractive and meet certain canons of beauty. But, alas, not everyone naturally has a wasp waist or expressive legs.
Fortunately, there is such a sport as fitness, which can eliminate these shortcomings! It will allow you to kill two birds with one stone and visually make your waist narrower and give your hips a rounded shape. Today I’ll tell you exactly how to make your hips rounder!
If you are here, then you are tempted to get rid of tapered or square legs and give them an attractive roundness. To do this, you need to direct all your strength. Especially on their outer part. The muscle located in this place is called lateral head quadriceps.
- To train our legs we will need such well-known exercises as this basic movements for pumping not only the hips, but also the buttocks.
- Your training regimen is important.
Since we want to build some muscle, the exercises should have good load on them. Therefore, for practicing at home.
- We need cardio.
After all, they train endurance, and it will be useful for working in the range of 10-20 repetitions in leg exercises. ? Because girls have more slow-twitch muscle fibers that love prolonged work.
If you work out in the gym, then treadmill or an exercise bike will be very useful. Well, running and cycling can help you at home.
Guided by three points, you can create an effective training program and boldly go into battle.
Training programs
In order for the program to work, it is important not only to regularly pay attention to physical activity, but also to adhere to it!
In the gym
If you decide to work out in the gym, then the set of exercises will look like this:
- Front squats.
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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 the hips has always attracted men's views. To make a girl more feminine, you need to pay attention strength training with an emphasis on the lower body.
All girls strive for ideal parameters, but it is known that thin waist- this is a genetic gift from the parents, and it can be made thinner with the help of surgery to remove the ribs. 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 has remained the same, so the “ears” on the hips are the most problem area for the women who will be the last to leave. 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, by 500 units from daily norm, we load up on vegetables, get a massage and, most importantly, train without any hassle!
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. Include in warm-up general exercises to warm up the whole body (bending, circular movements arms, legs, jumping and running in place).
1. Exercise “Spring”
Starting position: wide stance, arms in front of you.
Execution: while exhaling, transfer body weight to 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 legs bent at a right angle (or with 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 the leg in knee joint and lift 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, exhale and 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 with hip joints. “After walking” 1 meter, return to old 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 exercise 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.
For thigh muscles to grow and fat to go away, you need to connect proper diet meals with sufficient 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 soon!
