For women who desire a curvier physique, one may inquire how to get wider hips naturally. But is it actually possible? The short answer is, yes – but with certain terms and conditions. There are a few factors that can play a role. One of which primarily being genetics. While it is possible to get wider hips naturally, we must first understand the hip structure and what gives the appearance of wider hips. Here are factors and other variables that go into how to get wider hips naturally:
Disclaimer: We are not medical professionals or experts. What is written throughout the content of our website is for informational purposes only and should not be taken as medical or professional advice. What you choose to do with the information provided is at your own risk and discretion. Before making any significant changes to your diet and / or lifestyle, be sure to contact your health practitioner.
THE HIP STRUCTURE
While it is possible to get wider hips naturally, it is not the actual skeletal structure of the hips that is being widened or changed. It is not possible to change your skeletal and bone composition of the hips and pelvic area. Instead, it is the muscle surrounding the hips that can be built upon to give the appearance of wider hips. The more beneficial muscles surrounding the hips that can be built upon in the form of mass, are the gluteus medius, minimus, and maximus. In addition, increasing muscle mass in the quadriceps and other areas of the thigh muscles can help to give the appearance of wider hips.
GENETICS DO PLAY A ROLE
Of course, genetics play a role in how to get wider hips naturally. If you naturally have a more narrow-set hip structure, it is going to require slightly more effort to get wider hips. In addition, your results may not turn out like someone who already has a wider-set hip structure. And there is nothing wrong with that! Everyone’s body type is different. It is a matter of finding what works best for you. There are numerous ways that you can come up with a workout that best suits your lifestyle, and still get wider hips naturally.
HOW TO GET WIDER HIPS NATURALLY: THROUGH EXERCISE
If you want to get wider hips naturally, you are going to have to exercise. More specifically, strength-based exercises should be your aim. Strength-based exercises are highly efficient and effective when trying to build muscle mass. Cardio is healthy, but it can cause an excess number of calories to be burned, which can inhibit progress for wider-set hips. Strength exercises will help to build muscle mass in the glutes and thigh muscles. This will gradually help to give the appearance of wider hips naturally.
Here are some beneficial exercises that can aid in how to get wider hips naturally:
1) Squats:
There are so many variations of squat exercises, all of which can be beneficial to attaining wider-set hips. The most basic and simple form is a regular body weight squat. Start with your feet placed hip-width apart, and your hands clasped together in front of you. Then, bend your knees with your posture kept straight. Your knees should not extend past your feet. Squats are a very effective way to build muscle mass in the glutes and surrounding areas of the hips. Add this exercise to your routine for faster results.
Click here to check out 15 different squat exercises for women:
2) Fire hydrants:
Start off with your hands placed flat on a surface, and your knees also on the floor bent at an almost 90-degree angle. You are then going to lift your left leg outwards to the side of you, keeping it bent in a 90-degree angle form. Think of how a dog lifts its leg to use it on a fire hydrant – hence where the name of the exercise comes from.
3) Side-hip abduction:
This is a good flexibility exercise but will also steadily help to increase muscle mass at the hips. Begin by lying on your right side. Rest your head in the palm of your right hand as you lean on your elbow. Then, lift your opposite leg outwards to the side of your hip. Extend as far as you can comfortably go. Repeat your desired number of repetitions and then switch to your opposite side and leg. Use resistance bands for more challenge and compounded muscle growth.
4) Hip bridges:
Hip bridges specifically target the hip/pelvic area. Begin by lying on your backside with your arms at your sides. With your feet kept flat on the floor at hip-width apart, raise your hips in repeated repetitions. This is a simple yet effective exercise to get wider hips naturally.
5) Side lunges:
This variation of lunges is going to benefit you in how to get wider hips naturally. Start with your feet placed slightly wider than hip-width apart. Next, lean/step to one side centering your weight on that particular side. Switch to your opposite leg and complete the same movements.
OTHER TIPS TO KEEP IN MIND:
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Don’t let social media fool you:
What we see on social media is often not the full picture. There are some instances where those we may view as “body goals” have actually gone through cosmetic surgery to get their current physique. Wider-set hips are a lot of the time the result of cosmetic surgery on the waist or more commonly, a “Brazilian butt lift”. While there is nothing wrong with this, avoid getting into the habit of comparing yourself to others or feeling discouraged about your shape.
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Consume a protein-rich diet:
In the effort to increase muscle growth, you are going to need a good amount of protein in your diet. Protein aids in muscle recovery with the delivery of certain amino acids. This in turn helps lead to muscle growth and development. For the hips, since we are trying to build muscle mass to increase the appearance of wider-set hips, protein is key. Protein can come from foods like chicken, eggs, etc. Or you can try protein shakes for a quick delivery of quality protein without compromising room for other meals.
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It’s going to take patience and consistency:
Much like with any fitness goal, consistency is important and so is patience. Results for wider hips aren’t going to be noticed immediately. But, with targeted strength exercises and a healthy, protein-rich diet, faster results can be achieved.
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Yoga can be very beneficial:
If yoga is a hobby of yours, there are many exercises and poses that can help to get wider hips naturally. If you haven’t tried yoga before, you may want to consider starting. There are many flexibility exercises involved that can benefit the hip muscles.
What can also give the appearance of wider set hips, is a slimmer waist. Click here to check out how to get a small waist and wide hips: