Wonder what it takes to build a curvier figure? Want to know how to get bigger hips and make them more appealing? Believe it or not, you can change your hip shape through diet and exercise. In fact, it’s possible to completely transform your body and add size to the right spots. All it takes is a smart training plan and clean eating.
See also: Best Exercises for the Toned Butt
Getting Started
Before starting your journey to a sexier body, there are some things to keep in mind. First, be ready to hit the gym hard. Heavy lifting is a must for creating strong glutes and shapely thighs. Plus, it will skyrocket your metabolism, so you’ll burn calories around the clock.
Also, be prepared for core work. The slimmer your waist, the bigger your hips will look. Think of that perfect hourglass figure. Jayne Mansfield, Marilyn Monroe, Natalie Wood, and Ava Gardner – they all had lovely curves and knew how to make the most of their assets. In fact, their voluptuous figures played a huge role in their careers.
With the right diet and workout plan, you too can achieve an enviable figure. It will take hard work and discipline, but it’s worth the effort.
Determine how much time you can dedicate to exercise. Commit yourself to at least four weekly workouts. Train your whole body, not just your butt and abs. Plan a weekly leg and glutes training session, one or two focused on core work, and two or three sessions for your back, shoulders, and arms.
If your legs are too thin, train them twice a week. You can’t your genetics, but you can add size to your hips and thighs. Muscle building is the key. Basically, it’s necessary to work the muscles in these areas, such as your glutes, quads, hamstrings, and core. Your workout could look like this:
Week 1
- Monday: Legs + glutes + abs
- Tuesday: Shoulders + triceps
- Wednesday: Rest
- Thursday: Chest + biceps + abs
- Friday: Legs + glutes
- Saturday: Rest
- Sunday: Back
Week 2
- Monday: Legs + abs
- Tuesday: Shoulders + biceps
- Wednesday: Rest
- Thursday: Glutes + abs
- Friday: Back + triceps
- Saturday: Rest
- Sunday: Legs
There is plenty more advice online about how to get bigger hips, so don’t restrict yourself just to this routine if you stop making improvements. There are endless variations to choose from. It all comes down to your schedule and goals. Ideally, start the week with leg and glute training. This way, you’ll have the strength and energy needed for a challenging workout. If you’re tired and fatigued, you won’t be able to get the most out of your gym time.
Is Cardio Necessary?
If you’re wondering how to build sexier hips, you might be confused about cardio. After all, the opinions are mixed. The truth is, cardio can help, but it’s not a must. Swap it for HIIT (high intensity interval training) to get more done in less time. Aim for two or three HIIT sessions of 10-15 minutes every week.
Since you want to add size to your hips, choose cardio exercises that engage your legs and glutes. Stair climbing, rope jumping, cycling, and treadmill running are all a great choice.
The Stair Master, for instance, boosts your metabolism while building lean mass. Over time, it will shape and lift your buttocks, tone your legs, and strengthen your core. It’s one of the toughest workouts out there, but your efforts will pay off.
If you prefer the treadmill, increase the incline to 12-15%. This will force your glutes and legs to work harder while building core strength. The end result will be a curvier body that looks fantastic from every angle.
What Are the Best Exercises for Strong, Sexy Hips?
Ready to give your workout a makeover? Try these exercises for strong, sexy hips:
Single Leg Bridge
Also known as the single leg hip lift, this exercise activates your glutes and strengthens your hamstrings. Since it requires no equipment, you can do it anytime, anywhere. Simply follow these steps:
- Lay on your back with your knees bent and your hands by your sides.
- Keep your feet under your knees for maximum glute activation.
- Squeeze your glutes and core muscles.
- Lift your right foot off the ground and then raise your hips up.
- Hold the contraction for 2-3 seconds.
- Return to the starting position and repeat. Switch legs.
Goblet Squat
The goblet squat is one of the easiest yet most effective movements for round, curvy hips. Compared to the standard squat, it puts less pressure on your back. Even newbies can do it!
This squat variation engages your quads. It also strengthens your hamstrings, glutes, calves, arms, and core muscles. All you need is a dumbbell, a kettlebell, or an exercise ball.
- Stand tall holding a dumbbell close to your chest. Grab it vertically with both hands.
- Keep your chest up and your feet between hip- and shoulder-width apart.
- Tighten your core and squat down until your hamstrings touch your calves.
- Hold for a few seconds, lift your body up, and repeat.
- For a more challenging workout, wrap a resistance band around your feet.
Sumo Deadlift
This deadlift variation requires a wider stance and different foot positioning compared to the standard version. As a result, it works your inner and outer thighs more efficiently.
Depending on your fitness level, you can either use a barbell or dumbbells. The barbell version is more challenging, but it allows you to lift heavier. Dumbbells, on the other hand, give you better control over the movement and make it easier to maintain proper form.
- Stand with feet wider than shoulder-width apart. Keep your toes out and your chest up.
- Roll your shoulders back, squeeze your abs, and grasp the bar.
- Lower your butt toward the ground while bending your knees.
- Push your feet into the floor and lift the weight. At this point, your back should be straight. Squeeze your glutes at the top.
- Lower the weight with a slow, controlled motion. Repeat.
Fire Hydrant
Despite its funny name, this exercise works wonders for your hips – it’s a killer booty shaper too. With regular practice, it shapes your glutes, strengthens your hips, and tones your thighs. For best results, pair it with the donkey kick.
- Stand on all fours with your arms extended and your chest up.
- Keep your knees bent at 90 degrees.
- Raise one leg to the side with a slow, controlled motion. Hold the contraction for a second or two.
- Lower your leg back and repeat. Do the same with the other leg.
- For increased resistance, wear ankle weight while performing this exercise.
Flutter Kicks
This simple yet challenging exercise will reshape and tone your hips. It isolates and activates your glutes, tones your hamstrings, and builds lower body strength.
- Lie face down on a flat bench with your hips on its side.
- Keep your legs extended and your arms on top of the bench.
- Tighten your butt and hamstrings, lift one leg higher than the other, and hold the contraction.
- Return to the starting position and repeat. Switch legs.
- If you don’t have a bench, lie on your back and stack your feet on top of each other.
- Wear ankle weights for a more challenging workout.
Now you have it – a brief list of the best exercises for strong, sexy hips! Stick to your workout, use proper form, and the results will follow.