Are you trying to find the answer to the question, “How to increase your hip size?” You need to understand that the size of your hips depends on your bone structure. As a result, you cannot enlarge your hips without also growing your hip bones. You cannot alter your bone structure either.
Before we begin to describe how you can make your hips wider, it is important to understand that the natural size of our hips also relies on our genes and the amount of fat in this area.
5 best exercises to increase your hip size
The muscles that give your hips more prominence, the gluteus minimums, and gluteus medius, can be strengthened using the workouts I’ve chosen.
You can perform the following exercises to strengthen your hips:
1. Hip Raises
This workout is also referred to as a bridge. It does wonders on your glutes.
- Lay down on the ground to begin.
- Bend your legs at 90 degrees while maintaining a straight back.
- Flat feet on the ground are a must.
- Maintain a straight arm position with your palms pointing down at your sides.
- Inhale deeply and drive through your heels.
- By contracting your glutes, hamstrings, and pelvic floor, you can raise your hips.
- Place your upper body in a straight line from your shoulders and back to your knees.
- At the peak, pause for one to two seconds before going back to the beginning.
- 3 sets of 15 reps are required.
2. Squats
This is one of the most fundamental exercises to strengthen the lower body.
- Your feet should be somewhat wider than shoulder-width apart as you stand upright.
- Your toes should slightly protrude.
- As if you were ready to sit in a chair, cross your legs and press your hips and butt back.
- Maintain a chin tuck and a neutral neck. When your hips are parallel to the surface, lower yourself.
- Keep your knees slightly bent outward and your weight on your heels.
- Return to a standing position by spreading your legs.
- 3 sets of 15 reps are required.
3. Divided legs squats
These are also referred to as split squats in Bulgaria. They improve your stability while strengthening your legs and glutes.
- Stand lunge-length in front of the bench with your feet slightly apart.
- Place your left foot’s top on the bench.
- Keep your chest up as you lunge on your right foot until your right thigh is parallel to the floor and your left knee is just above it.
- Get back to your feet.
- After finishing 10 to 12 repetitions, swap legs.
- Make 3 sets.
4. Sumo Stride
Your quadriceps will benefit greatly from performing this exercise.
- Set yourself up in a squat stance with your arms relaxed in front of you.
- Continue to squat, then take a few steps to the right
- Stay as low as you can for a powerful burn.
- Take 10 steps to a right, then 10 to the left, and so on.
- Make 3 sets.
5. Crabs walk
Squatting is done using the crab walk. You’ll be more stable and concentrate on your butt muscles. You won’t alter your position as you go from side to side.
The crab walk starts in a seated position with the feet flat on the ground and the palms of the hands lying backward as well as on the sides of the body. We must hold ourselves solely with our hands and feet from this starting position.
Conclusion
To discuss your options with your doctor and trainer. Diet and genetics are just as important as the appropriate workouts. Be reasonable with your hopes and dreams.