Not everyone starts off with the body they want and love. Some people have a wider hip to body ratio and want to change that. If that’s you, I am going to show you how to get wider hips.
That’s a desirable look for a lot of people these days, and if you’re looking to change up your ratios, I’m going to provide you with a few methods for how to get wider hips fast.
Keep in mind that your body has some limits, so you may not be able to get results that other people have. You want to be realistic with your waist and hip goals, but by following some of these methods I’ll tell you about in this article, you should be able to make some changes and hopefully some improvements in those areas.
Exercises to Get Wider Hips
I want to show you some exercises you can do to strengthen and widen your hips. You can bulk up your muscles by eating a high protein diet and doing exercises that target this area of the body.
If you want to shape up your hips and posterior, it’s going to take a lot of exercise. This isn’t a look that you’ll be able to achieve quickly, so be sure to give yourself enough time to develop these areas before giving up on your goals.
Over time, you’ll be able to lose some fat and give your hips and derriere a more rounded and firmer look.
You’ll need to exercise several times a week in order to see results in a decent amount of time. As far as equipment you’ll need in order to widen hips, you can do it with just dumbbells.
Get a set of dumbbells that is comfortable for you but that will challenge you little bit. Then you can do any of a number of exercises I am listing below for how to get a small waist and wider hips.
I’m going to share with you some exercises that will help you to widen your thighs by targeting that area and strengthening your body.
Side Dumbbell Abduction
With this exercise, you will be targeting the outer thighs as well as the core. You start by standing with your feet next to each other and holding a small dumbbell in one hand. Let’s start with the right hand.
Your right leg should stay straight as you raise it out to the side. Let the dumbbell rest up against your leg and move in a controlled and slow motion.
Lift your leg as high as possible, then return the leg back to its starting position and repeat. You can do about 10 reps on each side and then do three sets of 10 reps.
With this exercise, we will be targeting the glute muscles. You begin by lying down on the floor flat and make sure your back is kept straight while you do this exercise. Bend your knees up at a 90-degree angle and rest your feet on the ground as flat as possible.
Then, lay your arms out at your side and face your palms downward. You use your heels to lift your back, and you should breathe in as you do that. Squeeze your glutes, pelvic floor, and hamstrings as you lift up your hips.
At the top of the arch, your upper body should be resting on your shoulders and back. This should create a straight line that goes all the way to your knees. At the top of this arch, hold for a second or two and then come back down to the starting position. You can do top 15 reps and three sets of reps.
This is one of the simplest methods for how to get your hips wider without even using any exercise equipment.
You can tone your entire lower body with squats, and this is one of the simplest and most powerful moves you can do if you’re looking for how to get wider hips and bigger butt.
Begin by standing upright with your feet slightly apart. Keep them a little more than shoulder width from each other and your toes should be pointing forward. From there, push out your hips backward as you bend your knees.
You should be imitating the motion to sit in a chair as you drop down to a point where your thighs make a parallel line with the floor.
As you squat, your weight should be kept in your heels and your knees should be bent outward just slightly. From there, extend your legs and bring yourself back to the starting position where you are standing upright.
Dumbbell Side Lunges
This works the frontal plane as you exercise, and it’s a great method for how to get wider hips and thighs fast.
Begin by standing straight with your feet kept close together, holding a small dumbbell in each of your hands. Take one of your feet and step out to the side, then bend your knees while your hips point backwards. You want to lower your arms so that they go on either side of your outstretched leg. Make sure your body is facing forward as you do this.
To return back to the starting position, push off with your outstretched foot and shift weight over to the other leg. Return back to the center position. You can do 10 reps for each side and then repeat that three times.
How to Get Wider Hips without Exercise
Is it possible to achieve the goal of getting bigger, wider thighs without doing exercise? You could bulk up this area of the body, but it will not be getting any stronger. Eating certain foods can help to thicken, if you feel like you’re too skinny.
It’s still a good idea to partner exercise with your diet so that you’re staying healthy and fit as much as possible.
Maybe you don’t have time for exercise or you are someone who is averse to going to the gym or working out. That’s understandable, and if you’re looking for how to get wider thighs and hips without doing dedicated exercise sessions, then I would suggest you do what I like to call “cheat exercises”.
These are little ways you change up how you move think about your day to get some exercise out of routine movements.
So, how to get a bigger butt and wider hips while forgoing exercise? You can exert yourself more with your daily activities. When your house cleaning, work at a faster pace, building up a sweat and getting your body some extra exercise.
You can also get in some cheat exercises when you use the staircase. Move at a faster pace and even try going up and down the staircase a few times before you get to your destination.
Speaking of stairs, try to use them instead of the elevator when possible.
Instead of taking a taxi or driving to work, you can walk there, and whenever you are on errands, walk when possible. When you’re walking, try to move at a quicker pace. You can even get in exercise when you’re watching TV.
While the commercials are running, you can do a few standing exercises including running in place, squats, and some of the other exercises listed above.
It may not feel like so much of an exercise session then, and you’ll start to see results over time.
Now you know how to get wider hips and thighs, and I hope this helps you feel like you can achieve your body fitness goals and get the look you’re going for.
My name is Ellis Francis and I have been a personal fitness trainer, sports nutritionalist and health and fitness advisor for over 25 years. I am the lead health and fitness advisor at https://ahumanbody.com.