Hello everyone, friends, we are in touch again, Alice! Today we will discuss another topic that worries a huge number of the fairer sex, how to make the hips wider and the waist narrower? Nature does not always endow us 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 it is by increasing the buttocks that the waist itself will seem relatively narrower. And for this, ordinary gymnastics will not be enough, all exercises for pumping the legs and buttocks will have to be performed with weights. Only in this case, the growth of the gluteal muscle will be ensured. Otherwise, you will simply tighten and round the shape of the priests, but its size will remain the same. So, let's talk about all the intricacies of transforming a figure to ideal forms.
You can open your hips and make them more voluminous 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 the frog, the dove, the face of the cow, the lizard.
Try to sit on the priest more, which will lead to increased production of triglycerides and an increase in the fifth point due to the accumulation of adipose tissue.
And the most radical way is surgery. The most desperate fashionistas will stop at nothing to get wide hips. Some are not even stopped by expensive operations. This is the fastest way to get the desired shape, but it's still worth weighing everything well before you lie down under the scalpel.
Calories to the rescue
It is quite possible to change the natural composition of the body by reviewing your daily diet. Insufficient number of calories in the menu will not allow you to increase the required amount of muscle and adipose tissue. In all girls, eating 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 body fat in girls doubles, and the bulk of fat cells are concentrated precisely in the area of the hips and buttocks.
To increase the hips, but not provoke obesity, to leave a thin waist, I recommend including only healthy foods in your menu. The main thing is to increase portions and eat more often than three times a day. For example, girls who work out in the gym and actively build up muscle mass, switch to five meals a day.
Important! In no case should you overeat and consume a huge amount of sweets. The main task is to provide fuel to your body so that the muscles can receive the energy they need to grow.
Squirrels
Enrich your daily diet with a sufficient amount of protein, which will allow you to maintain a thin waist, while the muscle mass of the buttocks will begin to rapidly gain volume. At least 100 g of protein should be consumed daily, because it is the main building material For muscle fibers. A lot of protein is found in meat, egg whites, cottage cheese, yogurt. In addition, dairy products are rich in calcium, which will strengthen bones.
Fats
The main thing here is not to overdo it. Fats are an important part 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, linseed or sunflower oil. At the same time, when calculating the amount of fats consumed, add those that are found in meat, dairy products and fish.
Carbohydrates
Carbohydrates are fuel for the body, so a sufficient amount of them is simply necessary, because otherwise the body, with a lack of energy, will begin to “eat” the muscles and you can forget about the desired round butt. Carbohydrates are also responsible for good health, vivacity and normal functioning of the whole organism. 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 a trace into energy. It is she who will be spent in gym and any other physical activity.
I wrote in more detail about nutrition for buttock augmentation.
Workouts for wide hips and a narrow waist
Finally, we have reached the most basic point, the implementation of which will make our hips wider and rounder. Avoiding physical exertion on the gluteal muscles and quadras will not achieve the desired result. Muscles must be kept in good shape regularly and it is not necessary to sign up for this in the gym. Any coach 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 lifts;
- squats with weight;
- lunges with weight (straight and to the sides);
- stepping on the podium;
- "bike";
- throwing the leg to the side from the semi-squat.
The main exercise with which you can increase the buttocks, leaving the waist thin, is exactly the squat, but it must necessarily be heavier with additional weight. On average, a woman needs dumbbells or a barbell weighing 6-8 kg to effectively work out the gluteal muscles.
Even earlier, I already talked in more detail about, about and.
Important! Do all squats correctly. Do not lift your socks off the floor, keep your back straight, do not bring your knees together and tighten your abs and gluteal muscles. Such simple rules will help to avoid injuries and direct the entire load not on the back and knees, but on the muscles of the thighs and buttocks.
Modeling a figure with clothes
This interesting trick will allow you to further emphasize the thin waist and emphasize the bulge of the hips, making them visually wider. Buy trousers and skirts in light colors or with colorful prints. At the same time, take skirts only of the “tulip” silhouette, sun-flared above the knee. Direct all attention to the lower part of your body, so avoid jackets and T-shirts with ruffles, flounces, rhinestones, etc. They should not be flashy, preferably in pastel or dark colors.
Buy special modeling underwear with overlays, in which the butt will seem even more voluminous, and the hips will visually be 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 at the fifth point.
In the end, I want to add that a far from lush butt makes a woman feminine. But fashion, as always, is inexorable and almost every representative of the weaker sex simply dreams of the opportunity to get a luxurious curvaceous buttocks. Resorting to the right physical activity, do not forget about nutrition and an appropriate wardrobe. By following each of these points, any of you can achieve your goal. Good luck!
Needless to say, but in men, somewhere at the genetic level, it is precisely laid down 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 it is women with a wide pelvis who are able to cope with this function in the best possible way. One way or another, but the fact remains, and representatives of feminine smooth and streamlined forms are not deprived of male attention.
Due to the modern way of life, 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 thin arms and legs, rather powerful shoulders and a small pelvis. The lack of sports, as well as constant diets, with which the fair sex loves to starve themselves, 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 a long time, the question arose among girls and women of how to increase the hips and buttocks, because appetizing roundness still remains the standard of beauty and femininity.
Diet away! Proper nutrition - come!
First of all, you need to pay attention to your diet. Exhausting diets and constant calorie counting will be superfluous here. Of course, no one talks about overeating and eating everything that lies badly.
After all, the point is: we will practically not be able to 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 fat layers can be fought, they can even be controlled so that they add up to your “favor”.
In order for the hips 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 relief 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, such as boiled chicken breast, seafood. Sour cream, cheese also helps in this matter, you can sometimes please yourself with creamy ice cream, nuts and condensed milk without sugar.
By the way, women gain muscle mass well if they sometimes eat baby milk formulas, because they are designed to form muscles in a baby.
But you can use them no more than 2-3 times a week, these cereals have too quick an effect. Many women do not risk resorting to such an “anti-diet”, as they are very afraid of gaining weight, gaining extra sides and bellies, and very in vain! Shaping your beautiful priests will not do without heavy physical exertion, which simply will not let you get better.
So, eat healthy, and remember that if you want to shape your hips, then you will have to refresh yourself 20-30 minutes before training, and repeat the diet immediately after it. The choice of sport is also important - exhausting fitness or jogging is unlikely to help you with this, of course, you will tighten your muscles and your body will look better, but at the same time you will dry it out, which will make your butt look even smaller.
Which sport to choose?
As we have already said, narrow hips can easily be increased. exercise, you just need to choose the right sports slope. Sports clubs, in which workouts with a high duration of time, but with low intensity, are not suitable for you, you are not going to lose weight.
The best option is a gym where you can easily focus on your particular problem area. By the way, you can practice at home, the main thing is the desire, not the opportunity. The whole workout will not take you more than 30 minutes, and then, this is if you want to pump up other parts of the body.
If you decide to go to the gym, then know your best friends in this case, it's 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!
At first, you will have to squat with a bar, as the bar will seem very heavy, and you need to do 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, but at least 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 so as not to lose control of the body. The pelvis must be lowered slowly, without sudden movements, take it back a little, as if you were sitting down on a chair.
For some girls, especially lovers of heels, this can be difficult, heels, in any case, will not want to reach the floor. This indicates non-elastic Achilles tendons, put a small platform of 2-3 cm under the heels, and after a while try to remove it.
The lower you squat, the more benefit you will bring to your buttocks. Another useful exercise- These are attacks, both direct and reverse. When performing any exercise, watch your posture - your back should be even, in no case do not slouch.
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 the workout, be sure to stretch, it will help you to do the exercises deeper and more confidently each time. It will also not be superfluous to pump up the press and perform inclinations that can prevent the appearance of a fatty layer on the sides, which will save your waist in a consistently thin state.
How to visually increase the hips with clothes?
If you are not going to the beach or the pool, where it will be difficult to disguise your problem hips 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 narrowed and straight options are not for you, the best way out is breeches, which expand well in the right place. Use upper part clothes - it should draw a minimum of attention to the shoulders and chest if you do not want to get a considerable advantage in the upper zone. Always try to highlight the waist line - with belts, skinny blouses and jackets.
With the approach of summer, girls begin to work hard on their bodies. It's not strange, every girl wants to see her body in great shape. Whatever they say, I’ll probably say on behalf of all men, we don’t really like a very thin body, it’s good when there are good, rounded 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 so, you need to pump up the 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 the circumference of the hips and gluteal muscles
1) Stand up straight, feet should be located side by side, and hands on the belt. Inhale, while exhaling, squat and take the tailbone back. Squat so that your thighs are parallel to the floor, then fix this position and hold it for about 10-20 seconds. Then, as you inhale, begin to slowly straighten your legs. Get some rest repeat this exercise 10 times.
2) Take the following initial position: lie on your back, put your hands behind your head and close it in a lock, pull your toes towards you. As you exhale, bend your right leg at the knee and pull it towards your chest. While inhaling, straighten your leg, but do not put 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 your leg.
3) Lie on your right side, put your hands so that you can keep your balance. As you exhale, begin to raise your leg up, while pulling the toe towards you. Swing your leg up and down without lowering it completely to the floor. Do this for 50 reps, then do the same with the second leg.
4) Take a starting position: lie on your back, place your hands behind your head, lift your legs up, pull your socks towards you. When inhaling, begin to slowly spread your legs to the sides, while exhaling at the same pace, bring them back. Do the daily exercise for 5 minutes.
5) Place your elbows behind your back and lean on the floor. Bend your legs at the knees and pull them to your chest. When inhaling, stretch your legs above the floor, while exhaling, bend them again, and point your knees towards you. Do 20 reps.
6) The starting position is the same as in the previous exercise. Put your hands under your forehead. As you exhale, raise your right leg above your head, fix it in this position for a while. As you inhale, lower your leg to the starting position. Then alternate the other leg. Do 30 repetitions with each leg.
If you work out at home, then of course most effective exercise for the volume and width of the hips, is the squat. It affects most important muscle groups. But it is recommended to use some kind of load for squats, for example, dumbbells, I use a projectile, you will give the opportunity to work well gluteal muscles, back muscles, leg muscles. The main thing is to follow the knees and that the heels do not come off the floor.
Of course, not everyone has dumbbells at home, and a good projectile is quite an expensive pleasure today, so I think everyone can find a bottle of water for 5-10 liters at home. For a girl, this is a pretty good load. To prevent the pen from stinging you, you can wrap it with a towel, but it is better if you take the bottle as a kind of barbell and throw it around your neck. So and squat, believe the effect will be much better than you might expect.
Very good exercise for the muscles of the buttocks and thighs is exercise bike. Maybe you don’t have a simulator itself, but most have a bike. It is enough to go out every day for 30 minutes to ride, for example in the 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 will not be mistaken if I say that every woman wants to look attractive and comply with certain canons of beauty. But, alas, not everyone by nature 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 immediately kill two birds with one stone and visually make the waist narrower and give the hips rounded shapes. Just about how to make the hips rounded, I will tell you today!
If you are here, then you are overcome by the desire to get rid of the tapered or square legs and give them an attractive roundness. To do this, you need to direct all the forces. Especially on their outer part. The muscle located in this place is called the lateral head of the quadriceps.
- For leg training, we need such well-known exercises as this basic movements for pumping not only the hips, but also the buttocks.
- The training regimen is important.
Since we want to build some muscle, exercise should good load on them. Therefore, for homework.
- We need cardio.
After all, they train endurance, and it is useful for working in the range of 10-20 repetitions in leg exercises. ? Because girls have more slow muscle fibers that love long-term work.
If you work out in the gym, then treadmill or an exercise bike would be very handy. Well, running and cycling at home will help you.
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!
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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In contact with
I welcome you to my blog! I want to touch on a topical women's issue, and more specifically, this article will discuss how to make the hips rounded, and with what exercises you can get 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 aspire to ideal parameters, but it is known that thin waist- this is a genetic gift from parents, and you can make it thinner with the help of an operation to remove the ribs. But there is a more humane way, for example, when rounding the hips and buttocks, the waist will look visually thinner.
Lovely "ears" as the most problematic area
Riding breeches are a constant supply of energy (or fat) that helps a woman survive and bear offspring in harsh nature. But the living conditions have changed, and the genetics have 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 riding breeches can return (I hope you love yourself and show this love in training and effort on yourself, and not leave scars on your body).
So, girls, remove sugar from your diet, 500 units from daily allowance, we lean on vegetables, we do massage and, most importantly, we train without hack-work!
We build a figure on our own
This set of exercises does not require special equipment and is aimed at making the hips more rounded.
Warm up. Include in workout general exercises for warming up the whole body (tilts, circular motions arms, legs, jumping and running in place).
1. Exercise "Spring"
Starting position: wide stance, hands in front of you.
Execution: while exhaling, transfer the body weight to the left leg, without lifting the toe of the right leg from the floor and make sure that the angle of the supporting leg is straight. Make springy movements 4 times, while inhaling, return to the PI. Repeat the same for the right leg.
Reps: 10 reps per leg, 2 sets.
This exercise can be modified, for example, spring bent legs at a right angle (or with even legs) alternately, standing on all fours, leaning on your elbows.
2. Squats on one leg
Starting position: feet shoulder width apart, arms forward.
Execution: bend the leg in knee joint and lift up. On the exhale, sit down on one leg, on the inhale to rise.
Number of repetitions: 5 squats on each leg, 2 sets.
3. and trouble.
Hands on the belt, legs together. On the exhale take a step right foot and lunge, keeping the right angle of the front leg. Freeze in this position for 30 seconds. Slowly return to the PI while inhaling and lunge on the left leg.
Number of repetitions: 3 lunges on each leg, 2 sets.
3. Half squat with outstretched arms
Starting position: hands on hips, feet shoulder-width apart.
Fulfillment: do a semi-squat on the exhale, the hips 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 in a wide stance with your hands in front of you.
4. Hitch. 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 set.
5. "Walking" while sitting. Sit on the floor, legs together, hands behind your head. Start moving forward with hip joints. “After passing” 1 meter, return to former place without turning around.
Number of repetitions: 4 times, 1 set. Exercise helps to stretch and back.
Performing such a set of exercises regularly (3 times a week) at home, you can become the owner of rounded hips.
Gym exercises
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 squats with weights.
The legs are widely spaced, the socks are turned outward by 45 degrees, in the hands between the legs is a kettlebell.
As you exhale, sit down for 4 counts as deeply as possible without compromising the quality of the exercise. We perform 15 times in 3 sets.
2. Hip press. Sit on a bench or chair, hold a butterfly trainer, ball or other elastic object between your knees. Squeeze the object to the limit of tension in the hips and buttocks. We do 3 sets of 10 repetitions.
3. Mahi in the crossover. Fix the leg in the loop of the simulator and set the working weight, keep your back straight.
When performing, take the straight leg back and attach to the supporting leg. 3 sets of 15 repetitions.
In order for the thigh muscles to grow and the fat to go away, you need to connect proper diet food with enough protein. It should be dairy products, fish, meat, eggs. Walk up the stairs more, ignore the elevator, drink at least 1.5 liters of clean water (coffee and tea, even green ones, do not count). I have repeatedly indicated 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 a few sessions, but this is quite an expensive pleasure), or you can do self-massage with a coarse washcloth, brush and cosmetic oil. 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 a dream figure. Share the repost with your friends and brag about your results and ask questions in the comments! See you later!
