Is it possible to make my hips wider

From here, you can either continue to lower and rise or you can return to the normal standing position with your feet hip-width apart and then reverse your right and left legs before lowering again. Not only will this exercise help you get a bigger butt, but it will also help your hip rotators gain strength which can prevent injury to a critical and frequently injured joint in your body. You can work your gluteus minimus and medius with this exercise. Get down on the ground as if you were going to do a push-up, but support your lower body with your knees.

Choose which leg you want to start with and lift that knee up off the ground. Make sure your back remains straight throughout this exercise and both legs are bent at a degree angle. Lift the starting leg out to the side so that your shin is pointing in that direction, taking care not to lose the degree angle in the active leg. Add a small bit of cardio to your butt workout with this simple bodyweight move.

First, stand with your legs a little more than hip-width apart. Lower your butt into a squat position until your thighs are parallel with the floor. As you rise back toward the starting position, kick your right leg out to the side as high as you can.

Go back into the squat position as soon as your right leg is down and then kick out with the left leg on the next rise. Your quads, hamstrings, glutes, and calves all get a workout with this great leg workout. Not only can you get a bigger butt with Bulgarian split squats, but you can get a strong and athletic lower body, too. Stand a slight distance in front of your chosen platform and then place your left leg behind you so that your toes are on the platform.

Lean forward slightly to accommodate this stance and keep your lower back from extending too much. Drop down in a squat and then rise back to the starting position. Switch your rear leg after the reps are finished on your right leg.

Helpful Hint: The yoga poses in our Joga Fitplan build strength in various muscle groups! It might not seem like this simple exercise can build muscle mass on your hips, but it does a great job targeting your lower body.

Stand with your feet more than hip-width apart and then drop down into a squat position. Use leg resistance bands or hold a kettlebell in your hands to increase the burn. Also called simply clams, this quick exercise targets the gluteus medius and will give you a bigger butt with minimal effort. This muscle also gives you more pelvic stability. Lie down on your right side with your right leg on top of the left one. Lift your right knee as high as you can get it and then slowly lower it back down.

Make sure your hips are not moving during this exercise. Switch to lie on your other side to give your left side the same workout. Grip the bar with your hands about shoulder-width apart and hold the bar at thigh level. Roll back your shoulder blades and make sure your feet are together and your legs are straight.

Hing at the waist to bend over and let the bar move toward the ground. Rise to the starting position and repeat. Log in Social login does not work in incognito and private browsers. Please log in with your username or email to continue. No account yet? Create an account. Edit this Article. We use cookies to make wikiHow great. By using our site, you agree to our cookie policy. Cookie Settings. Learn why people trust wikiHow.

Download Article Explore this Article methods. Tips and Warnings. Related Articles. Article Summary. Method 1. All rights reserved. This image may not be used by other entities without the express written consent of wikiHow, Inc. Do exercises that target the hips. Side leg raises, hip raises and squat kicks should all be part of a hip-enhancing exercise regimen. The mac-daddy of hip-widening exercises may be the side lunge with dumbbells.

This is a beefed-up version of a traditional lunge that allows for more resistance, and therefore, more potential muscle growth and hip width.

Turn your toes out slightly. Bend your right knee and come down into a lunge position. Your left leg will be completely straight and act as a pivot [2] X Research source Come down until your thigh is parallel to the ground.

Clench the butt muscle Then using hip power, push yourself back up, straightening your right leg. Do not put your feet back together. You are going to maintain the 2-foot distance between your feet during the entirety of this exercise. Come down until your knee is bent at a degree angle and then push back up. Again, straighten your legs and keep both feet in place. This posture protects your knees, lets you keep tension on the muscles better and use heavier resistance.

Add two dumbbells. Hold one dumbbell in each hand. As you lunge down to the right, the right-hand dumbbell should be on the outside of your right hip. The left-hand dumbbell should be held in front of your body down between your legs. Reverse your hand positions for the other side--left dumbbell on the outside of your left hip as you lunge to the left, right dumbbell down in between your legs. Try yoga. There are many yoga poses designed to open your hips.

Sit on your butt. You can get bigger hips and a larger derriere by simply sitting. According to a study published in the journal Cell Physiology [5] X Research source , researchers determined that the pressure placed on the buttocks and hips from too much sitting can generate significant fat build-up in those areas.

Cells respond to their environment. As one researcher explained, fat cells that are compressed by extended periods of sitting "produce more triglycerides the major form of fat stored in the body , and at a faster rate. Give birth. While you certainly wouldn't get pregnant for this sole purpose, a woman's hips will widen to make it possible for her to give birth.

In some cases, hips will return to pre-pregnancy size with time, but in other cases, bigger hips become a permanent part of a woman's physique. Consider surgery. If you're willing to go under the knife to achieve a Kim Kardashian look, there are procedures worth investigating. You can have the fat removed from various areas of your body via liposuction and then transferred to your hips.

Wait it out. Turns out our hips get wider as we age. Research findings suggest that it's not necessarily added weight that causes hips to look bigger as we grow older, it's pelvic growth. In a study that used participants ranging in age from 20 to 79, researchers found that the width of the pelvis, the distance between the hip bones and the diameter of the hip bones all increased as people got older and that the pelvic width of the oldest people in the study was, on average, about an inch larger than the youngest.

Method 2. Performing these hip widening exercises is only half of the big picture. Your diet needs to fall in line for the exercises to pay off. By combining this exercise routine with a high-calorie diet high in protein, you'll be on your way to building healthy, curvy hips and improving your physical health to boot! Remember that consistency is vital on your fitness journey, so make finding time for these exercises to widen hips a priority. Katherine is a CrossFit expert with humble origins.

Starting out on a ranch, ever since she was nine, she spent most of her life roping and competing in team roping. After finding bodyweight exercises interesting she sought after a career in CrossFit and dedicated her life towards achieving the body of her dreams.

Today Katherine is a personal trainer that loves to travel the world and change the lives of her clients. After months away from the gym, training may not be as fun. Hypertrophy training is about building muscle strength and mass for that bodybuilding aesthetic. Learn the benefits of hypertrophy training!

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