How to reduce the volume of the hips and tighten the shape of the buttocks. How to increase the width of the hips and make them rounded

Large hips, as well as elastic and rounded buttocks, become the undoubted advantages of every woman, who with such forms is a tasty morsel for many men. But what about the fair sex, who by nature have a very modest size and shape of the hips? Humble yourself and develop your other qualities? Not at all, hips can be enlarged at home, and at the same time it is completely free. All that is required to increase the volume of the hips is patience and a certain amount of free time that you are willing to spend on regular workouts. So, what kind of strengthening exercises can be used at home to achieve a large increase in hip width in a short time?

Be prepared for the fact that one desire and training at home will not be enough to achieve a noticeable result.

You will need to follow the following rules:

Do all exercises with correct technique- You can learn more about the implementation of certain movements on the Internet by watching video tutorials.
The exercises you have chosen, which increase the narrow hips you hate, should be performed regularly - only a systematic approach can bring the expected result. Be patient!
Along with training, you need to reconsider your diet - since the emphasis is on increasing the muscles of the thighs, you should add more animal proteins and complex carbohydrates to the diet, cutting down on the amount of fast carbohydrates and various fats.

Now that you know how to get maximum effect From doing exercises for hip growth, you can begin to analyze the workouts themselves, which you should stick to.

3 main exercises

The exercises listed below are basic and necessary - if performed correctly, they are ways to have a lethal effect on the muscles of the thighs, causing them to increase in size. Pay attention to the technique of performing movements so as not to get injured:

All of these exercises must be performed in several approaches, starting with three sets of 8-10 repetitions. The weight of the weight should be selected in such a way that the last (9-10) repetitions are given with great difficulty - the so-called "working weight". It is recommended to complete the training program three times a week, arranging one day off between adjacent days of training the thigh muscles.

If you experience pain that does not go away even after a few training days, it is recommended to reduce the load or completely abandon hip exercises for a while so as not to cause irreparable damage to your health.

In this case, it is important to be careful!

Alternative hip exercises

You can use many different exercises in order to increase the size of the hips. If for some reason it is contraindicated for you to work with large weights, you can use other methods that can affect the growth of thigh muscles:

Running with high knees
A very simple and accessible exercise for everyone, during which the thigh muscles receive a high load necessary for effective growth. It is enough to run 5-10 minutes every day in such a run in order to notice the first results in a few weeks. The main thing is not to quit.
Mahi legs
Practically similar to running in terms of effects on the muscles, an exercise that is performed while standing against a wall. It is necessary to rest firmly, and then take the right leg back, hold it in this position for 5-7 seconds. Next, the leg should be taken forward, hold again. The second leg is trained in the same way. It is enough to perform 20 swings with each leg daily - this is not so difficult.

There are several ways to make your hips wider. You can increase the parameters due to muscle tissue. You can do special exercises regularly to increase the circumference. In addition, the size increases before childbirth or with the help of surgery. You can visually expand the lower part of the body with the help of clothes.

Why is it good to have voluminous hips?

Studies conducted by American scientists have shown that girls with strong leg muscles in old age are less likely to experience severe pain in the lower extremities. They have lower cholesterol levels. In addition, there is a more intense production of hormones responsible for lowering blood sugar levels.

The risk of developing pathologies of the cardiovascular system is reduced. With regular training, the amount of adipose tissue decreases, blood flow improves, and the risk of cholesterol plaque formation becomes less.

The lower body becomes stronger. Increased stamina: a girl with a rounded top lower extremities able to run, dance, practice longer game types sports. In addition, when training the muscles of the lower extremities, more calories and fat are burned, since these muscles are larger than all the others.

Many people wide hips I also like it visually. Often muscular legs are observed in girls with rounded buttocks: most of techniques, how to tighten the hips, also contributes to the increase in the buttocks. A large number of men like this feature of appearance. Also, clothes fit well on the owners of a similar figure.

Exercises to increase the width of the hips

To slightly increase slender hips, you need to regularly perform a special set of exercises. Strength training is used. You need to do it at least 2-3 times a week. A greater effect will be achieved if physical exercise will be more frequent: 3-4 times a week. Daily training is not recommended: the muscles need rest to recover and grow. You can do it like gym as well as at home. It is recommended to consult with a trainer to select a suitable complex.

Squats help a lot. For greater effect, you can use weights, dumbbells. Should start with small weights gradually increasing the load. Do 10-15 repetitions, then rest. It is allowed to do 2-3 approaches.

Lunges are useful: one leg should be bent at the knee, the other should be set back. For each leg, do 2-3 sets of 15-20 repetitions. This exercise is not the most effective for increasing volume, but it helps to achieve a beautiful shape of the buttocks and upper legs.

To increase the muscles on the lateral surface of the thigh, lunges should be done to the sides. This exercise also improves stretching and flexibility.

Walking on the buttocks helps a lot. You should sit on the floor, stretch the lower limbs in front of you. Then move forward, leaning on the buttocks, then rest for 10-15 seconds and head in the opposite direction. This will help not only strengthen the muscles, but also get rid of cellulite.

Yoga exercises will help. This oriental gymnastics strengthens the muscles, improves well-being. Utkatasana, Ushtrasana, Malasana, Navasana, Salabhasana are useful.

How to reduce the size of the hips?

Sometimes, to get slender hips, you need to get rid of excess fat mass. For this you need to lose weight. It should be remembered that it is impossible to get rid of adipose tissue locally. To lose weight, you need to reduce your daily calorie intake and create a calorie deficit. You should not reduce food intake by more than 200-250 kcal per day: too much deficiency can cause stretch marks.

To reduce the volume, cardio training is suitable. Effective running, swimming, cycling, dancing, mountain and cross-country skiing. Long walks also help. fresh air. To get slender hips, it is recommended to walk at least 10,000 steps per day (about 5 km).

Diet regimen for beautiful hips

If you need to increase the circumference of the hips, increase muscle mass need to create a calorie surplus. Increase the daily calorie content should be 150-250 kcal per day.

Would need a large number of squirrel. Its sources are meat, fish, eggs, dairy products. Benefits will also bring legumes, soy cheese tofu. The norm is calculated individually; age, weight and physical activity must be taken into account.

You will also need carbohydrates. It is recommended to give preference to the complex ones contained in cereals: buckwheat, oatmeal, pearl barley. Vegetables and fruits will bring benefits: they not only supply the body with carbohydrates, but are also sources of vitamins and minerals.

Healthy fats should also be included in the diet. It is not worth giving them up at all: the metabolism will slow down, the quality of the skin will deteriorate, and hormonal imbalances will occur. Recommended sources of fats are vegetable oils, nuts, avocados, fatty fish.

Sweets should be completely eliminated from the diet or reduced in quantity. You can replace store-bought options that contain a large amount of sugar, fats and chemical additives with homemade ones. The composition of such sweets is more natural, the number of calories in them is often less.

Eating foods containing phytoestrogens will help expand the hips. Under their influence, the hormonal background of a woman changes. However, the volume of adipose tissue will increase, because. such products will not affect muscle growth.

It is important to keep the water balance. Drinking enough water helps to eliminate edema, speeds up metabolism. Drink at least 1.5-2 liters per day pure water. Effective method how to make the hips rounded is to avoid caffeinated drinks: they contribute to fluid retention, prevent cellulite from getting rid of. You can drink coffee in limited quantities, without adding sugar or milk to it.

Many girls, especially teenagers, are thinking about how to increase their hips and give them roundness. The figure acquires feminine curves due to the restructuring of the hormonal background during puberty and the release of estrogen, the female sex hormone, into the blood. If a girl does not feel her hips are round enough, she can correct this without resorting to surgery. The long-awaited result can be obtained by adjusting nutrition and special strength exercises, which are easy to perform both at home and on professional simulators in the gym.

The most effective exercise for building muscle mass on the hips is squats. It must be included in the warm-up or in the main complex. To get the most out of the exercise, it should be done with free weights. Using a load (for example, dumbbells), you can work out all the muscles of the buttocks, back and legs. In this exercise, it is necessary to ensure that the knees do not “walk”, and the heels do not come off the floor. Then the exercise will be performed correctly.

In order to seriously engage in muscle building on the hips and buttocks, it is advisable to purchase dumbbells: with them, the effect of the exercises will increase several times. But good shells cost a lot of money, and not everyone has the opportunity to purchase a quality product. In this case, sports equipment may well replace 1.5-liter water bottles. You can do exercises with them initial stage. Then you can increase the load to 5-10-liter containers.

Those who have such an opportunity should buy an exercise bike. With it, you can work out all the muscles of the thighs and buttocks without much effort. For those who do not have a simulator, a bicycle is suitable. If you go for a half-hour walk in the park every day, the effect will be noticeable in a few days.

Complex for practicing at home

Classic squat. Almost all the muscles of the lower body are involved in this exercise. This allows not only to increase the width of the hips, but also to improve posture, remove excess fat from the abdomen and pump up the press.

Starting position - legs together, shoulders retracted, arms extended in front of you. Technique:

You need to squat so that your knees are at an angle of 90 degrees, and your hips are parallel to the floor.
The foot must not be torn off the floor, otherwise you can lose balance during the exercise.
Before starting the squat, you need to take a deep breath, and sit down as you exhale.

Muscle-building exercises should be done slowly, without rush or fuss. Muscles should be as tense as possible.

Plié squat. This exercise targets the hamstrings and glutes. The plié squat makes the shape more rounded and the legs slimmer.

Starting position: legs apart as wide as possible, socks turned outward, hands folded in a lock in front of the chest. Exercise technique:

You need to squat in such a way that the buttocks do not fall below the knees; the back should be absolutely flat and not bend in the lower back.
Sitting down, you need to stay in this position for a few seconds and then return to the starting position.
You need to perform the exercise in 4 sets of 10-12 squats.

Lunges. Exercise perfectly trains the muscles of the thighs and is the prevention of cellulite.

Starting position: back straight, hands on the belt or on the sides. Execution algorithm:

With the right foot, you need to step forward and lower yourself so that the stepped foot forms an angle of 90 degrees; the left leg must also be lowered, but at the same time it should not touch the floor.
In this position, you need to linger for a few seconds, and then return to the starting position.
It is necessary to do 20 lunges on each leg.

In the same way, you can do lunges back.

Before you start doing exercises, you need to do a warm-up. Everyone chooses it on their own, but it should include exercises that work the joints and all muscle groups.

Gym exercises

1. Squats with weight. Starting position: legs are wide apart, socks are turned outward, a weight is clamped in lowered hands. You need to squat for 4 counts as deep as possible. It is recommended to perform three sets of 15 times.
2. Hip press. Starting position: sitting on a chair, a ball or any other elastic object is clamped between the knees. The ball must be squeezed with force so as to feel tension in the hips and buttocks. The recommended number of repetitions is 3 sets of 30 times.
3. Wide leg swings. Starting position: the leg is fixed in the crossover loop, the back is straight. One leg should be taken back to the maximum possible distance and attached to the supporting leg. Then you need to change your leg to another and repeat the exercise. It is recommended to perform three sets of 45 times on each leg.

The complex with weights can be combined with exercises designed to be performed at home.

Such famous divas as Sofia Vergara and Scarlett Johansson were able to return the fashion to a figure resembling hourglass. And if your bright head is tormented by thoughts about how to make your hips wider, we will give a few good advice and recommendations.

We change the natural composition of the body

So, you need exercises that help make the thigh part a little wider. To do this, the complex of habitual workouts should include hip lifts, leg raises to the side and throwing legs out of the squat.

It is very important to remember to do side lunges with dumbbells in your hands, which create more resistance, stimulate the growth of the thigh muscles and increase their volume.

Start doing yoga and experiment

In this practice, there great amount asanas that help open the hips, strengthen their muscle tissues and make them extremely flexible. In the process of training, it is worth performing the poses of the Frog, Lizard, Dove and Cow Face.

Interesting is the fact that even just sitting on the priest, you can make the hips wider. This is due to the fact that while sitting, the pressure on the buttocks and femoral region increases. This contributes to an increase in fat mass in these areas of the body.

If after all this the desired parts of the body do not become wider, try the following:

Creams that help compensate for the lack of collagen and elastin, which are responsible for the speed of recovery and growth of the femoral muscles;
Give birth, because in the process of gestation and release from the burden, the femoral region expands naturally, trying to help the child to be born quickly and safely. Of course, in the process of restoration, this part of the body may acquire its original appearance, but more often the opposite happens;
Agree to the operation. The desire to be like Kim Kardashian is quite capable of bringing you to the operating table. During surgery, fat is pumped out from different areas of the body, which is then placed in the femoral part. More curvaceous upper legs can be obtained thanks to silicone cuts squeezed under the tissues and skin of the thigh;
Change your usual posture. Lower and pull back your shoulders a little, straighten your back, shift the weight of your whole body on one leg, and spread your hips a little. This pose allows you to get the right curves, especially if you complement it with hands placed on your hips. If you need to demonstrate wide hips in a sitting position, simply cross the lower limbs, or shift the body weight to one of the hips;
Swing your hips as you walk, which will give you femininity, charm and attract male gazes. Relax your whole body, straighten your back and wear high heels;
If all of the above doesn't work for you, just try to wait, because with age, wide hips can appear as a result of an increase in the initial parameters of the pelvis.

How to create visibility with clothing

If you pump your legs in right place it doesn’t work, and there is neither the possibility nor the burning desire to go to the table of a plastic surgeon, just change your wardrobe. The following tips will help you in this matter:

The answer to how to visually make wide hips will be short skirts, designed in lighter and more colorful shades than a blouse or pullover.

It is necessary to direct the attention of others precisely to the lower part of the body, which obliges you to avoid shirts and blouses with ruffles, ruffles and frills.

Skirts should be in the shape of a "balloon", "tulip" or "flared sun", It is desirable that they have transverse stripes.

If you are used to or are required to wear skirts below the knees, you should give preference to lush and wide models, or buy options that expand downwards. Never buy pencil skirts.

In summer, the muscles of the legs are more open than ever to others, so the desire to demonstrate wide hips becomes even more relevant. If you start wearing sundresses or strapless tops, due to the lack of matter on the upper body, a visual effect of volume below will be created.

No need to pull the skirt to the very middle of the abdomen. Much better when the clothes will have a low waist, and a wide catchy belt.

It is worth buying skirts, dresses and other wardrobe items that will be decorated with multi-tiered flounces, frills and draperies in the hip area. These details will divert the attention of the environment from the massive upper body.

Wear trousers of any cut, as well as shorts of various sizes. Pay special attention to breeches and models with voluminous pockets. These are very comfortable and practical wardrobe items that will visually make the femoral region wider.

Be sure to stock up beautiful shoes on a high, stable and comfortable heel. It will distract prying eyes from the problem area of your body, forcing you to look at slender legs and a seductive gait.

Before you decide to have surgery or childbirth, sit down and consider whether you really want to get a wide upper part of your legs in these ways? It may be worth doing the exercises more persistently, problem solving how to make your hips wider?

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

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

Even doing at home, you need to responsibly approach this process. Choose a spacious place in the apartment, put on comfortable clothes, prepare water to replenish your strength. Do not start your workout with strength or compound exercises, be sure to do a warm-up to warm up the whole body. Think carefully about what actions you will perform, in what order they will be, and how many repetitions you need to do.

The complex of the most effective exercises for increasing the femoral muscle is as follows:

Classic squats. Place your feet shoulder-width apart, straighten your back, stretch your arms forward. Slowly squat down until your knees are bent at a 90 degree angle. On the squat, exhale, while lifting the torso - inhale.
Plie - squats. To increase the back of the thigh, you need to put your feet shoulder-width apart, turning your socks out. On the exhale, squat as low as possible and linger in this position for a few seconds, and on the inhale, take the starting position.
Lunges back and forth. Performing this exercise is an excellent prevention of the appearance 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 the hips as follows: take the straight leg to the side, keeping the weight of the body 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 increase the hips can begin with a supine position. 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 come off the floor.

One of the most effective exercises is the classic squat.

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

How to speed up the transformation of the figure

In order to increase the size of the hips faster, it is necessary to use various amplifiers, sports attributes or exercise equipment. Their use requires increased attention and compliance with safety regulations. You can learn about them from a consultant in a specialized store, a trainer, a fitness instructor. Remember that dumbbells can be replaced with sand bottles, and a body bar with a mop stick.

Dumbbells will help increase the volume of the hips. Any squat, lunge or swing exercise will be more effective if you add weight with these weights. Start classes with 1-pound dumbbells and add 500 grams after the 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 noticeably expand the volume of muscles at home with the help of a barbell.

Moreover, thin girls are able to achieve a noticeable result, even using only one neck of the projectile. To do this, you need to place it on the upper back at the base of the neck and slowly squat, keeping the arch in the lower back until the hips drop below the knees. Another effective exercise is lifting the barbell from the floor to hip joint on straight legs. If you follow the correct technique, the muscles of the thighs will noticeably tighten.

Projectiles that increase the width of the hips do not have to be heavy. good option changes in the proportions of the figure at home are exercises with a small rubber ball. It should be clamped by the hips and in this position of the body, perform the following movements:

Squats.
Jumping.
Raising the legs from a sitting position on a chair.
Lifting the buttocks from a supine position.

Good for hip augmentation, barbell squats

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

How to help the body change

Protein diet will also help to increase hips at home. After all, protein is building material for new cells that will fill the unnecessary voids of the figure and create captivating curves in their place. So, increase muscle mass with the help of such products:

Poultry meat.
Lean fish.
Dairy products.
Soy, beans, peas.

To create feminine outlines, don't forget to use vegetable oil cold pressed, 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 do surgery to fill the voids with their own fatty tissue. Such procedures are called lipofilling. They allow you to achieve an excellent visual result in a short time. back side medals - the gradual spreading of fat over the tissues, after which the figure takes on its usual shape.

If a woman does not want to expose the body surgical intervention and does not want to wait months for the transformation of the figure, she can buy special shapewear. With it, you can instantly visually increase the width of the hips and buttocks to the desired size at home. To do this, a silicone plate is inserted into the shorts, which is indistinguishable to the touch from women's skin under clothing.

Owners of 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 lantern sleeves. Make sure that the bottom is a few tones lighter than the top and contains elements such as appliqué, patch pockets, frills, peplum. These elements of clothing allow you to visually increase the width of the hips in a natural way.

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