20 Ways to get Big Hips

It's important to approach body image and fitness goals with a healthy mindset, focusing on self-acceptance and overall well-being. While it's not possible to drastically change the width of your hips, you can focus on exercises that promote muscle growth in the hip and glute area.

Squats: Incorporate different variations of squats, such as sumo squats, goblet squats, or barbell squats, into your workout routine.

Lunges: Perform forward lunges, reverse lunges, walking lunges, or curtsy lunges to target the hips and glutes.

Hip Thrusts: Use a barbell, resistance band, or bodyweight to perform hip thrusts, activating and strengthening the glute muscles.

Glute Bridges: Lie on your back with your knees bent and lift your hips off the ground, squeezing your glutes at the top of the movement.

Bulgarian Split Squats: Stand with one foot on a bench or step behind you and perform squats, focusing on the front leg to engage the hips.

Side-Lying Leg Lifts: Lie on your side and lift your leg upward, engaging the outer hip muscles. Repeat on both sides.

Clamshells: Lie on your side with your knees bent and open and close your legs like a clamshell, engaging the hip abductor muscles.

Fire Hydrants: Get on all fours and lift your leg out to the side, resembling a dog lifting its leg on a fire hydrant. This exercise targets the outer hip muscles.

Resistance Band Exercises: Use resistance bands to add extra resistance to exercises like squats, side steps, or hip abductions.

Step-Ups: Step onto a bench or platform with one leg and drive through the heel to lift your body upward, engaging the hips and glutes.

Deadlifts: Perform conventional deadlifts or Romanian deadlifts to engage the hamstrings, glutes, and lower back muscles.

Cable Kickbacks: Attach an ankle cuff to a cable machine and perform kickbacks, focusing on squeezing the glutes at the top of the movement.

Kettlebell Swings: Use a kettlebell to perform swings, which engage the hips and glutes in a dynamic movement.

Plyometric Exercises: Incorporate plyometric exercises like box jumps, jump squats, or jumping lunges to challenge your lower body muscles.

Pilates and Barre Exercises: Try Pilates or barre workouts that focus on small, isolated movements targeting the hips, glutes, and core muscles.

Yoga: Certain yoga poses like Warrior II, Bridge pose, or Chair pose can engage the lower body muscles and promote flexibility and strength.

Cardiovascular Exercise: Engage in cardiovascular activities like running, cycling, or dancing to promote overall fitness and burn calories.

Nutrition: Maintain a balanced diet that includes sufficient protein to support muscle growth and repair. Include a variety of nutrient-dense foods to support overall health and well-being.

Rest and Recovery: Allow your body enough rest and recovery time between workouts to prevent overtraining and promote muscle growth.

Consistency and Patience: Building muscle and achieving any fitness goal takes time and consistency. Be patient with yourself and trust the process. Stay committed to your workout routine and gradually increase the intensity and challenge over time.

Remember, the shape and size of your hips are largely determined by your genetics. Focus on building strength, promoting overall fitness, and embracing your body as it is. Celebrate your uniqueness and prioritize a healthy mindset and self-acceptance throughout your fitness journey.

It's important to note that the size of your hips is largely determined by your genetics and body structure. While you can work on building strength and muscle in the hip and glute area, it's important to approach body image and fitness goals with a healthy mindset, focusing on self-acceptance and overall well-being. Here are some basic tips to help maintain healthy hips:

Resistance Training: Incorporate resistance training exercises that target the hips and glutes into your workout routine. Exercises like squats, lunges, hip thrusts, and deadlifts can help maintain and strengthen the muscles in the hip area.

Balanced Nutrition: Maintain a balanced diet that includes sufficient protein to support muscle growth and repair. Include a variety of nutrient-dense foods to support overall health and well-being.

Stay Active: Engage in regular physical activity to promote overall fitness and maintain a healthy body weight. Incorporate cardiovascular exercises, strength training, and flexibility exercises into your routine.

Posture Awareness: Pay attention to your posture throughout the day. Maintaining good posture can help promote proper alignment and prevent imbalances in the hips and spine.

Stretching and Mobility Exercises: Incorporate stretching and mobility exercises into your routine to maintain flexibility and range of motion in the hip joints. This can help prevent stiffness and discomfort.

Rest and Recovery: Allow your body enough rest and recovery time between workouts to prevent overtraining and promote muscle growth and repair.

Listen to Your Body: Pay attention to any discomfort or pain in your hips. If you experience persistent pain or any concerning symptoms, consult a healthcare professional for proper evaluation and guidance.

Remember, everyone's body is unique, and it's important to prioritize self-acceptance and body positivity. Focus on maintaining overall health and well-being rather than solely focusing on the size of your hips. Celebrate your body, nurture it with love and care, and prioritize a healthy mindset throughout your wellness journey.