How to quickly enlarge your butt and thighs at home?

How to make your hips bigger with exercises

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

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

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

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

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

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

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

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

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

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

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

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

5. Leg Swings:

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

6. Squeezing the ball. For this exercise you will need a small rubber ball:

We take the starting position - you need to sit on the edge of the chair, your back does not bend, the ball is placed between your knees.
We begin to squeeze the ball for about 30 seconds, then relax the muscles of the thighs and buttocks, and repeat the squeeze again.
You can do the exercise as many times as your physical capabilities allow.

7. Half bridge. This exercise works the gluteus maximus muscle, so doing it regularly will help you develop rounded buttocks and improve the shape of your legs:

We take the starting position - lie on your back (on a gymnastics mat), legs bent at the knees, feet pressed firmly to the floor.
Hands can be placed along the body or placed behind the head.
We rise in the pelvic area, while straining the muscles of the buttocks as much as possible.
While raising the pelvis, the shoulder blades and feet should remain pressed to the floor.
Then we lower the pelvis completely, or slightly short of reaching the floor surface.
You should perform at least 30-40 lifts.

In addition to exercise, it will be useful to adhere to a proper diet, including a large amount of protein foods (lean meat, fish, eggs, seafood, etc.) to more quickly increase the volume of lean muscle mass in the thighs.

The best exercises to enlarge the buttocks - technique, training program

Firm, pumped up buttocks can be achieved by training at home or in the gym. However, you should not expect instant results; you need to train regularly for several months to see progress. It is impossible to enlarge your buttocks without weights. Therefore, you will need to use dumbbells or a barbell. Before lifting heavy weights, you should carefully work out the technique of performing the exercises. Then you will be able to avoid injuries and sprains.

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Girls with an ectomorphic body type usually want to increase the volume of their buttocks. This includes thin women and men with thin bones and thighs. They have difficulty gaining weight and have a very low body fat percentage.

To make their shapes more expressive and attractive, women try to grow their butts and make their hips wider.

To build and strengthen your gluteal muscles, you need to regularly engage in strength training. Doing exercises with weights will help you get rid of sagging and “lift” your butt. With the help of exercises you cannot move your hip bones apart, but you can visually increase the volume of your hips.

In order for the buttocks to grow quickly, you need to adhere to the following rules in training:

1. Use a weight with which you can do no more than 8-10 repetitions per set. The last two times should be performed with difficulty, but maintaining the correct technique.
2. Increase the load in each workout. Muscles are stimulated to grow when they are damaged during exercise. Therefore, you should constantly add weight, increase the number of repetitions or increase the intensity of the workout.
3. Do more basic exercises (squats, lunges, etc.). They stimulate the production of testosterone, which is responsible for muscle growth. Without these exercises, a significant increase in buttocks is impossible. It is necessary to finish off the muscle with the help of isolation, which is performed at the end of the session.
4. Get more rest. There's no point in training every day. Microdamages sustained during exercise must be fully restored. Otherwise, the muscles will not grow and strengthen. Therefore, you need to conduct no more than 1-2 classes per week.

Beginners should carefully master the technique of performing basic exercises before moving on to serious strength training. After a few weeks of training with your own weight, the muscles will become stronger and will be ready to increase the load.

You should avoid weight training during pregnancy, especially in the later stages.

You should also remember that gluteal muscle growth is only possible with a calorie surplus. To create it, you need to eat heavily 5-6 times a day. Moreover, it should not be unhealthy fatty foods, but foods high in protein.

Getting enough protein from food is very difficult. Therefore, it is recommended to take sports nutrition. Protein is best for girls. Skinny guys can drink gainer.

How to enlarge your hips and make them wider at home

Rounded, toned hips are a real adornment for girls and women. Some representatives of the fair sex are wondering: how to increase the width of their hips? If the individual characteristics of the figure do not favor curvy figures, proper nutrition and special physical exercises to enlarge the hips will come to the rescue. In addition, such an integrated approach will increase the tone of the body and improve mood.

Hip enlargement program

To acquire the desired shape, diligence and regular exercise are required. A properly selected program will allow you to build muscle mass in the right places and make narrow hips wider.

General recommendations include:

mastering the correct exercise technique;
performing movements slowly to ensure maximum muscle tension;
gradually increasing the load using dumbbells or other suitable loads;
selection of the optimal diet for increasing muscle volume.

If desired, a girl can work out in the gym under the guidance of an instructor or increase her hips at home.

How to get rounder hips at home

A set of simple exercises performed 3-5 times weekly will give a visible effect within a month. It is very important to master the correct technique of movements, the effect of the classes directly depends on this . Before starting a workout, it is advisable to find detailed information with videos to understand how to perform the exercises correctly. To expand and pump up the hip girdle, you need to repeat the exercises 15–20 times in several approaches. So, let's get to work!

In the beginning, it is very important to spend 5-10 minutes preparing for classes in order to quickly warm up your muscles and joints. Warm-up may include walking in place with high knees, bending and rotating movements, stretching, and raising your toes.

Basic hip exercises

Squats are ideal for working almost all the muscles of the lower body. The plie squat is a very effective exercise for expanding the pelvis:

Starting position for classic squats: legs together or slightly apart, arms extended in front of the chest, back straight. You need to squat while exhaling so that the angle when bending your knees is 90°, and the line of your hips is parallel to the floor. The torso is tilted forward. The number of repetitions should be gradually increased from 10 to 50 times, and then add dumbbells or stay in the squat for several tens of seconds.
Starting position for plie squats: legs wider than shoulder-width apart, toes turned outward, do not arch your lower back. Your arms can be stretched out in front of you, folded in front of your chest or behind your head. You should squat while exhaling, without lowering your buttocks below knee level. If you linger in the squat, the tension on the inner thigh muscles will increase, which will lead to the creation of a beautiful relief.

Lunges prevent the development of cellulite on the thighs by increasing blood circulation in the pelvic area.

There are lunges forward, backward, sideways and cross movements:

Starting position for lunges forward and backward: legs slightly apart, hands on the waist, back straight. Take long steps forward or backward with a squat so that both legs are bent at the knee by approximately 90°. For greater effect, it is useful to linger in this position for a few seconds, then return to the starting position.
When lunging to the side, the step is made left and right, bending one leg at a right angle, and keeping the other straight.
Cross lunges are performed by crossing one leg behind the other so that the front leg is bent 90°. The second leg should not touch the floor with its knee.

Swinging with straight legs creates sufficient load and develops the femoral part. Swings are performed in a standing or lying position, abducting the working leg as much as possible:

Standing, leaning on the back of a chair, perform movements with your legs forward, backward, and to the side. The body of the body should not deviate. By holding your leg up for a few seconds and speeding up the pace, you can increase the load.
Lying on your stomach, you need to rest your head on your arms crossed at forehead level. Swings should be performed by tensing the hips as much as possible. The same exercises can be repeated while standing on all fours or lying on your side.

Additional classes

Half-bridges, jumping jacks and a chair are effective exercises that help pump up narrow hips.

Mandatory inclusion of them in the training program contributes to the rapid development of the pelvic muscles:

The half-bridge is performed lying on your back, with your knees bent and your arms extended along your body. From the starting position, raise the pelvis until a straight line of the body is formed from the shoulder blades to the knees, the muscles of the buttocks should tense, and the feet should not lift off the floor.
Jumping from a sitting position, stretching your arms up, works the muscles well, making your hips wider.
Chair - an exercise consisting of a series of squats, performed near the wall. From a standing position with arms extended forward, perform a squat until a right angle is reached between the thigh and the calf of the leg. Stay in this state for 20 seconds at first, each time increasing the time as much as possible.

Exercises to enlarge the butt: general rules of execution

The slim and fit figure of your dreams is the result of comprehensive work on yourself. In addition to special exercises, in order to keep the muscles of the buttocks in good shape, you need to reconsider your habits a little:

walk more - walking has a beneficial effect on both your figure and the general condition of the body;
use the stairs instead of the elevator - this is a simple but very effective workout for the buttocks;
Dancing is a great way to lift your spirits and improve your figure.

The most effective exercises for enlarging the buttocks are swings, lunges and, of course, squats. Their advantage is that they can be performed at home.

The correct approach is very important when working on butt enlargement. It should be comprehensive and include the following:

morning exercises;
an extended set of exercises performed several times a week;
active lifestyle in general;
proper nutrition.

Having chosen a suitable complex for yourself, you can start training with a small number of repetitions and increase the load over time.

When performing buttock exercises to increase their volume, follow these recommendations:

Be sure to warm up before your workout. Perform jumps, body turns, arm swings, and run in place. A 10-15 minute warm-up is enough. Over time, the muscles will warm up and be toned, which will help achieve maximum results.
Perform a set of exercises in several approaches.
Remember to breathe correctly. As you inhale, the muscles should relax, and the main effort is made while exhaling. Exhale through your mouth and inhale through your nose.
After finishing your workout, perform a set of stretching exercises. This warm-up will help relax your muscles and relieve tension. To recuperate after your workout, take a warm shower.

Many people are interested in how to enlarge their butt without exercise. Unfortunately, it is unlikely to achieve clear results without them. Simply by leading an active lifestyle, using the stairs instead of the elevator and taking long walks, you can tone your figure, but to noticeably increase your size, you still need more serious physical activity.

Even simple morning exercises will help improve the condition of the buttocks. To do this, include the following exercises:

Squats . Start with 10-15 shallow squats while keeping your back straight. During the execution, pay attention to the fact that your buttocks are tense, not your knees.
Lunges . To perform lunges correctly, take a wide step forward so that your leg is bent at a right angle. The second should practically touch the floor with your knee. First, do 5-8 lunges for each leg.
Jumping . Jumping, especially jumping rope, can significantly improve your figure.

Active walking will also be very beneficial. Much has already been said about its health benefits. Please note that to tone muscles, it is important to focus not on walking speed, but on the strength of their tension. Swimming is also beneficial. You can do various exercises in water, for example, the same swings. Water will increase the load on the muscles, but the effect on the joints and spine will be more gentle.

And one more assistant in the fight for a beautiful figure is dancing. And you don’t even have to go to the studio - you can safely dance at home.

Exercises for hips in the gym

Detailed information on how to pump up a girl’s hips in the gym can be provided by an instructor who will develop a program taking into account the individual characteristics of the body and explain in detail how you can make your hips wider. The same movements described earlier, performed on machines or using a barbell, give a quick effect.

Basic rules when exercising in the gym:

Compliance with nutritional regimes. It is better to start training 2 hours after eating, and drinking water is allowed regardless of the time of training.
Doing a warm-up. To avoid damaging your muscles, you should warm them up before strength training.
Load compliance. To develop muscles, they should be overloaded, but this should be done gradually and moderately so as not to damage the muscle tissue.
Consistency of exercise. Once you have achieved results, you cannot quit. This will lead to a rapid loss of tone, because the muscles need constant stress.

Why is it good to have voluminous hips?

There are several benefits to having wide hips.

Curvy shapes are seductive

Wide thighs usually mean wide hips, and anyone who says Marilyn Monroe's curves aren't sexy is a liar.

If you have been hiding your curves until now due to lack of self-confidence, then stop doing it now! Wear tight-fitting clothing; everyone will appreciate it.

Wide hips = big butt

Naturally, voluminous buttocks look more seductive than narrow ones. Today, women spend more and more time in the gym trying to pump up their buttocks and make their butts rounder and do hundreds of squats to do this.

Plus, women with larger hips are much healthier and stronger.

The lower torso will be strong

The leg muscles are the largest in the entire body, and all thanks to the hips.

The more muscle, the faster the metabolism and the better fat burning.

And who doesn’t want to run hard, squat, and train with heavy weights?

And this is only a small part of the benefits of large hips!

Less risk of heart disease

Here's why: getting rid of fat that accumulates in the thighs and buttocks is much more difficult than that stored in the abdominal cavity, but it is better than having a bulging belly (this was the conclusion of researchers at Oxford).

Having excess belly fat increases your risk of diabetes and heart disease.

Blood sugar levels decrease

Also, the above-mentioned study showed that women with large hips have better blood flow, lower cholesterol levels and better production of hormones that reduce sugar.

Less pain in old age

Iowa researchers have found that strong thigh muscles can help women avoid knee pain in the future.

Unique style

It doesn't matter if you're petite, tall or average, wide hips mean it's difficult to choose the simplest clothes, so the number of a seamstress becomes a favorite in your phone book.

As a result, you have no choice but to stand out from the crowd.

You have great company

What do runners, rock climbers, surfers, and snowboarders have in common? Large muscular thighs. They need them to overcome all obstacles and win medals.

So you should be proud of your thighs.

Large hips – strong muscle corset

It doesn't matter how wide your hips are. Strong hips mean strong muscles, which means a healthy spine and less risk of back injuries.

Endurance on the dance floor

Take Beyoncé for example, have you seen her dance? This is partly due to her amazing thighs.

While your friends are exhausted after several hours of dancing, everything is just beginning for you, because strong thighs are more suitable for night dancing.

Your phone is safe

Your phone will have a soft landing if it accidentally falls at such a piquant moment.

How to enlarge your buttocks and thighs at home

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

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

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.

Squats

Classic squats.

Take a straight stance, spread your legs 40-50 cm wide, point your toes forward. Lower your arms freely down or, bending your elbows, place them at your waist. Inhale and bend your knees, keeping your thighs parallel to the floor. At the same time as you squat, extend your arms forward or leave them on your belt. Keep your back as straight as possible, and do not lift your heels off the surface. After holding this position for 5-7 seconds, exhale and slowly return to the starting position.

To achieve the effect, perform squats smoothly and measuredly. Do 3 sets of 15-20 repetitions. Over time, you can increase the number of squats or do them with dumbbells or a small barbell to increase the load.

Plie squats. Regularly performing such squats will correct the shape of the buttocks, tighten the inner thighs and strengthen the quadriceps muscles. Stand straight, spread your feet shoulder-width apart, turn your toes outward as much as possible, put your hands behind your head and close them in a “lock” or bend them at the elbows and place them on your belt.

At the same time as you inhale, move your pelvis back slightly and bend your knees to form a right angle with your thigh. You can lean forward slightly to maintain balance, but you should not arch your spine. Hold for 5-7 seconds, then, exhaling, return to the original position. At the initial stage of training, perform such squats in 2-3 sets of 15-20 repetitions. As in the classic version, you can increase the load on the gluteal muscles by picking up a dumbbell or a bottle filled with sand or water.

Half bridge. This exercise is designed to increase the size of the gluteus maximus muscle, strengthen the hamstrings and correct the shape of the back of the thigh. To perform it, sit on the floor with your stomach up, bend your legs at the knees, place your relaxed, straight arms along your body or hold them behind your head and lock them together.

Exhale, lift your pelvis and lower body up, while your shoulders, head, shoulder blades and heels should not leave the floor. Hold your breath for 3-5 seconds and return to the starting position while inhaling. To increase the effect, complete the half-bridge by lowering your buttocks 7-10 centimeters to the floor, and begin the next repetition from this position. This will create additional stress on the gluteal muscles.

Swing your legs back at the support. This exercise is aimed at tightening the buttocks and the back of the thigh. Stand straight, put your feet together, and place your hands on the back of a chair, armchair, edge of a table or other support. As you exhale, smoothly move your right leg back as far as possible, try to keep your back straight without straining its muscles. Hold for a couple of seconds, exhale and return your leg to the floor. Do 20-25 swings on each side. To increase the load, use special weights.

Training rules for enlarging buttocks and thighs

For greater effectiveness, you need to follow the basic rules of doing the exercises:

legs either together, shoulder-width apart, or significantly wider (no middle spaces);
the back is straight when squatting and jumping;
To prevent your neck from bending during exercises, you need to look forward and support your chin;
when squats, the knees are at a distance of 30-40 cm;
pressure is placed on the heels;
no heavy load on the lumbar region (women).

An effective set of exercises for correcting and enlarging the hips

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

"Penguin".

Swing to the side.

Leg extension from a lying position.

Running with high knees.

A set of effective exercises

Before performing the main exercises, you need to warm up the muscles of the buttocks and thighs and stretch. This is recommended so that the muscles become pliable during the training process and are better developed. If you neglect to warm up, you may suffer serious injuries, including muscle and tendon rupture.

To warm up, use simple exercises:

Jumping in place (5-10 min);
Running in place (5 – 10 min);
Rotation of the hips (ten times to the right, left side);
Bend forward – bend over 15-20 times to touch your toes with your hands.

To increase the desired muscle group, squats are used, which will effectively tone the muscle mass of the buttocks. When performing squats, dumbbells are allowed for weighting.

Squats:

The legs are placed in the classic position (shoulder width apart).
Extend your arms;
Bend your legs;
Rise slowly. At the same time, the gluteal muscles need to be squeezed while lowering the arms.

Squats are performed without lifting your heels off the floor, otherwise you will have to wait a long time for results. Using dumbbells in the exercise will speed up the effect, further promoting muscle contraction. If you can't use dumbbells, try taking bottles of water or sand. Gradually work your way up to 30 reps, done in two sets.

Lunges allow you to train the desired muscle groups in the hips and buttocks. Execution algorithm:

The legs need to be placed parallel to the body.
Step forward with your right foot.
The right knee bends at an angle of 90º, the left knee bends completely.
Squat down until the knee of your left leg reaches the floor. The body weight is transferred to the right side.
Return to original position.
Do exercises for your left leg.

The movement occurs parallel to the floor. Focus on breathing - as you exhale, squat, and as you inhale, you need to stand up. Gradually increase the number of times you perform the exercise to 30.

The exercise from a position lying on your back is quite simple, but effective. Execution algorithm:

Lie on your back;
Legs bend at the knees;
Slowly raise your buttocks parallel to the floor, holding the position for 3-4 seconds;
The body lowers without touching the floor.

During the exercise, you will begin to feel warm in your hips and buttocks with the correct technique. The number of times is increased to 30 per approach (do two approaches).

Leg swings are considered effective. Algorithm:

The person performing the exercise kneels, resting on his elbows, with his back parallel to the ground.
Raises the right leg and bends it at an angle of 90C. The foot is facing the ceiling.
Makes intense swings with his right leg. Left movements are not performed.

During the exercise, the abdominal muscles become noticeably tense.

The muscles of the buttocks are affected by lateral lunges. It is permissible to do the exercise with weights. Execution algorithm:

Stand in a classic position with your feet shoulder-width apart;
Take your right leg to the right, bend at the knee;
Lower slowly, keeping your back straight. It is permissible to bend over a little;
Stretch your arms forward, maintaining balance;
Slowly stand up and do the exercise with the second leg.

When performing the exercise, press your heels to the floor; no need to stand on your toes.

How to enlarge your hips and make them wider at home

Hip enlargement program

To acquire the desired shape, diligence and regular exercise are required. A properly selected program will allow you to build muscle mass in the right places and make narrow hips wider.

General recommendations include:

mastering the correct exercise technique;
performing movements slowly to ensure maximum muscle tension;
gradually increasing the load using dumbbells or other suitable loads;
selection of the optimal diet for increasing muscle volume.

If desired, a girl can work out in the gym under the guidance of an instructor or increase her hips at home.

How to get rounder hips at home

Basic hip exercises

Squats are ideal for working almost all the muscles of the lower body. The plie squat is a very effective exercise for expanding the pelvis:

Starting position for classic squats: legs together or slightly apart, arms extended in front of the chest, back straight. You need to squat while exhaling so that the angle when bending your knees is 90°, and the line of your hips is parallel to the floor. The torso is tilted forward. The number of repetitions should be gradually increased from 10 to 50 times, and then add dumbbells or stay in the squat for several tens of seconds.
Starting position for plie squats: legs wider than shoulder-width apart, toes turned outward, do not arch your lower back. Your arms can be stretched out in front of you, folded in front of your chest or behind your head. You should squat while exhaling, without lowering your buttocks below knee level. If you linger in the squat, the tension on the inner thigh muscles will increase, which will lead to the creation of a beautiful relief.

Lunges prevent the development of cellulite on the thighs by increasing blood circulation in the pelvic area.

There are lunges forward, backward, sideways and cross movements:

Starting position for lunges forward and backward: legs slightly apart, hands on the waist, back straight. Take long steps forward or backward with a squat so that both legs are bent at the knee by approximately 90°. For greater effect, it is useful to linger in this position for a few seconds, then return to the starting position.
When lunging to the side, the step is made left and right, bending one leg at a right angle, and keeping the other straight.
Cross lunges are performed by crossing one leg behind the other so that the front leg is bent 90°. The second leg should not touch the floor with its knee.

Swinging with straight legs creates sufficient load and develops the femoral part. Swings are performed in a standing or lying position, abducting the working leg as much as possible:

Standing, leaning on the back of a chair, perform movements with your legs forward, backward, and to the side. The body of the body should not deviate. By holding your leg up for a few seconds and speeding up the pace, you can increase the load.
Lying on your stomach, you need to rest your head on your arms crossed at forehead level. Swings should be performed by tensing the hips as much as possible. The same exercises can be repeated while standing on all fours or lying on your side.

Additional classes

Half-bridges, jumping jacks and a chair are effective exercises that help pump up narrow hips.

Mandatory inclusion of them in the training program contributes to the rapid development of the pelvic muscles:

The half-bridge is performed lying on your back, with your knees bent and your arms extended along your body. From the starting position, raise the pelvis until a straight line of the body is formed from the shoulder blades to the knees, the muscles of the buttocks should tense, and the feet should not lift off the floor.
Jumping from a sitting position, stretching your arms up, works the muscles well, making your hips wider.
Chair - an exercise consisting of a series of squats, performed near the wall. From a standing position with arms extended forward, perform a squat until a right angle is reached between the thigh and the calf of the leg. Stay in this state for 20 seconds at first, each time increasing the time as much as possible.

Exercises for hips in the gym

Basic rules when exercising in the gym:

Compliance with nutritional regimes. It is better to start training 2 hours after eating, and drinking water is allowed regardless of the time of training.
Doing a warm-up. To avoid damaging your muscles, you should warm them up before strength training.
Load compliance. To develop muscles, they should be overloaded, but this should be done gradually and moderately so as not to damage the muscle tissue.
Consistency of exercise. Once you have achieved results, you cannot quit. This will lead to a rapid loss of tone, because the muscles need constant stress.

Correction of nutrition and lifestyle

Girls with an asthenic body type usually have narrow hips. Naturally, they want to look more feminine due to the roundness of the lower body. Correcting your diet and lifestyle will help you enlarge your hips and round your buttocks.

The key to success is fractional nutrition, including eating five or six times a day. This is done to ensure that the breaks between meals are not too long, otherwise the body will take the missing nutrients from the muscle tissue of the thighs and buttocks.

Enlargement of the hips and buttocks in girls occurs due to muscle growth. The growth of muscle mass is greatly influenced by the protein supplied with food, which should be more than with a normal diet. The body equally needs animal and vegetable protein, which the following foods are rich in:

lean meats of all kinds;
low-fat fish;
boiled eggs;
cottage cheese and fermented milk products;
legumes, nuts, seeds.

It is worth noting that the amount of animal proteins is absorbed by the body twice as much as plant proteins. The daily protein intake is 100 grams.

To increase the muscle tissue of the thighs and buttocks, along with proteins, complex carbohydrates are needed, which are slowly absorbed and provide the body with energy for a long time. They bring the most benefit when consuming carbohydrate-containing foods in the first hour after physical activity.

Complex carbohydrates are found in the following foods:

whole wheat bread;
cereals;
greens and vegetables;
fruits.

For breakfast, girls will choose porridge made from buckwheat, pearl barley or oatmeal, which contains, in addition to carbohydrates, a large amount of microelements. It is better to avoid pasta because it does not bring any benefit to the body and does not affect the growth of muscle mass in the thighs and buttocks.

There is an opinion that fatty foods make a person fat, and it is not without common sense. But this does not mean that you should completely abandon fats. Their presence is necessary in a balanced diet for proper lipid metabolism and muscle building on the thighs and buttocks.

It is better to supplement the fats contained in protein foods with unsaturated fats, which are found in sufficient quantities in vegetable oils. For fresh consumption, olive, sunflower or other unrefined vegetable oil is used for salad dressing.

Any nuts contain not only protein, but also fats. Five pieces a day will be enough for a girl’s daily diet. If desired, you can allow yourself to eat salted lard, but not smoked and no more than one hundred grams.

To expand your hips, you need to convert all the foods you eat into the energy needed for physical activity. Fresh vegetables rich in fiber, vitamins and minerals will help you cope with this task. Their presence in the diet will speed up metabolism and energy production.

To expand the pelvis and hips, along with other vegetables, you should consume cabbage, which is the main vegetable in solving the problem. Tomatoes, leaf and head lettuce, and greens are also useful.