Some ladies are born with a curvy lower body with wide hips; others feel like they’ll never be able to achieve those kinds of curves. Looking at the hips sported by celebrities such as Beyoncé, Shakira, Kim Kardashian, and so on, we end up wondering; what could we do to have hips that “don’t lie” like that?
Well, one thing for sure is that you don’t need any procedures – but you may still need to work for it. Most of it is involved around diet and exercise, but there are also a couple of visual tricks that you may use. This ultimate guide to the perfect curves will teach you how to achieve the figure of your dreams.
Why Are Wide Hips Considered Attractive?
There were times in the past where narrow hips were all the rage. Women wanted to look nice and slim, so big hips for them were a no-no. Still, wide hips are coming back in the beauty standards, and more and more people are embracing their curves.
Hips have always been considered attractive and for a variety of reasons. Here are the main reasons why heads would turn each time a person with nice hips would come around.
It can be considered a sign of fertility
Men have always been attracted to wide hips, even though they may not have realized it themselves. And there is a very good, fairly primal reason for that. Wide hips are considered a sign of fertility. When they see women with nice and wide hips, instinct tells them that yes, this woman is fertile enough to create a future with her.
Fertility is also correlated with health, and as a result, the sign is not just purely sexual. A woman with wide hips is supposed to have all her hormones in order, with her body proportions saying that everything is working exactly in the way that it should.
With the estrogen and other hormones working in complete balance, it is expected that a woman with wide hips will live healthily for a longer time. Men are generally able to “smell” through that, and when they see a woman with wide hips, they see someone that is healthy, fertile, and robust.
The Kardashian Effect
In all honestly, the wide hip craze did not start until the Kardashians took over every inch of the screen. not very long before, most of the celebrities had a size zero look; everyone wanted to be Paris Hilton and Kate Moss.
Slowly, but surely, things began to change – and the “Instagram body” popularized by Kim Kardashian became all the rage. Big breasts, small waist, big butt; everyone wanted the hourglass figure now.
We’re not exactly sure where this obsession for big butts came from and whether Kim was the cause or not, but one thing was certain: women no longer wanted to try and make their natural curves look smaller. They took inspiration from Kim Kardashian who, rather than hide her hips, decided to embrace them.
Women wanted to be like Kim because she was a symbol of beauty and confidence. Men wanted to be with her because somewhere, in the back of their minds, they see her as a fertile and healthy woman. The Kardashians themselves became a symbol of womanhood, which is why more and more people embraced the big hip look.
Wide hips were not only a symbol of fertility and health but also a sign that a woman was fit to bear children. Think about it: the process of giving birth is already difficult enough as it is. If your hips are small, they might not be able to keep up with such a challenging process.
There’s a reason why some women have hips that are wider than others – and that’s usually directly related to the size of their pelvis. Wider hips may easily facilitate giving birth. That being said, smaller and narrow hips might make it more difficult for the baby to come out.
Indeed, childbirth is not easy, regardless of the kind of pelvis that you have. However, if you have wider hips, you will have fewer worries that complications will occur. Wide hips act as a “stronghold,” so if your hips have enough muscle and fat around them, it will be much easier for you to carry the baby and then push it out when the time comes.
Plus, imagine if you had small, narrow hips and your child ends up being on the bigger side – for example, taking after your significant other. If you do not have the muscles and the mass, you may not be able to expand properly. Wider hips, on the other hand, are insurance that childbearing will go smoothly – and this makes them all the more attractive for those who want to take their generation further into the future.
Why Don’t I Have Wide Hips?
No matter how much you try, you can’t get those wide hips like the Kardashians. Well, there can be a variety of reasons for that. Some are not your fault, whereas others are things you can fix yourself. Here is why you may not have those curvy hips that sway your path.
Sometimes, no matter how much you want to have easy wide hips, genetics won’t agree with you. If you come from a family where the women all have small hips, then you have very good chances for your hips to turn out the same way. Try as you want, you might not be able to get big hips if a whole generation of women before you had tiny hips.
At the same time, while it is difficult, it may not be impossible. Who knows, maybe some part of you has a gene from your dad’s side, where some great-great-grandmother of his had some luscious hips.
This also doesn’t mean you can’t have wider hips even if genetics technically disagrees with you. They just won’t happen as easily to you as it happens to other women. You will have to work hard to bring your hips to a size that makes you happy – and even then, your hips might still not be exactly like the Kardashians.
Bad hip-to-waist ratio
Let’s say that you do have some big, nice, technically luscious hips. Despite this, it doesn’t feel like it. When you look into the mirror, all you see is a square that somehow has a shape, but at the same time doesn’t.
This can happen if you do not have a good hip to waist ratio. If you have a large waist, then it will put a shadow over your hips. Your hips will appear much bigger if you have a small, hourglass-like waist.
Obviously, the most logical way to get a small waist is to engage in diet and exercise. That being said, waist training can also be a great way to aid you in this matter. Waist trainers such as the one from Luxx Curves have thermal and reshaping properties that can help you get off those extra centimeters.
Plus, if you wear a fitness belt as well, it will be much easier for you to cut away the belly fat.
Not all women are naturally curvy!
We may not like it, but we have to admit the fact that not all women are naturally curvy. Sure, there are women out there that have a small waist and wide hips without breaking a sweat. However, not all women are like that. Some may be biologically built to have a flat tummy – but not all of them are built to have that hourglass shape.
Here’s the thing. A woman that has an hourglass figure (small waist, big boobs, big hips) has higher estrogen levels as well. Their fertility is high, which is probably why they look so attractive to men. However, the downside of this is that they aren’t letting themselves to endurance and muscular stress.
During stressful situations or daily life survival, testosterone tends to form as well, even in women. This can directly affect the natural curve of the woman because let’s face it: what woman isn’t stressed out nowadays?
It is exactly why natural hourglass figures are such a rarity nowadays. They exist – but at the same time, you may have to work hard for it. A woman's body is evolving, which is why more people nowadays are struggling to fit within a standard.
Not Enough Estrogen
If your hips are small, there might also be a good chance that you haven’t produced enough estrogen since puberty. Despite what people may think, estrogen’s role isn’t just in the reproductive system. It has multiple other health benefits.
Estrogen is responsible for regulating the fat in your body and preparing you for birth-giving. Starting with puberty, estrogen begins sending the fat towards your hips so that it can prepare them for giving birth. When estrogen levels are low, fat is no longer directed at the hips, but around the midsection instead.
This is the reason why you see so many women nearing their menopause with small hips and wide midsections. It’s because their body knows they are no longer (probably) planning to have any more babies, which is why they are not accumulating the fat around the pelvic area.
Technically speaking, your estrogen levels should be at their peak somewhere in your 20s and will begin to decline once you hit 50 – or simply when you reach menopause. If your body does not produce enough estrogen even if you are in your 20s, then you may have a hormone imbalance, which can cause your hips to turn out smaller than usual.
How Can I Change My Hip Shape?
Even if you do not have naturally wide hips, it does not mean that you can’t do anything about it. You just need to take the right steps. You must learn about your body, find out what makes it tick, and then find the appropriate course of action for it. Here is what you will need to do in order to get those generous hips that make men go crazy.
First, figure out your hip shape
Each body shape is different, so before you start making a battle plan, you need to figure out which one works best for you. For example, depending on the shape, you might have to take a different diet approach. Here are the main types of hip shapes:
A-line hips begin to curve gradually from around the waist, in a gentle manner. With these hips, there aren’t any bulges or angles. The same thing applies to the thighs; they are also gently curving down. If you look in the mirror and see this, then congrats: you are the proud owner of A-line hips.
Many women looking in the mirror might think that they have flat butts and overly-prominent love handles – but the truth is that they probably have square-shaped hips. With this shape, your hips tend to look flat and just slightly bigger as compared to your waistline. The hip bones are more prominent in this case.
In most situations, the shape is genetic, so there’s not much that you can probably do about it – but there are still some ways in which you can make them look smoother. Exercises for the waist may help reduce your love handles, creating a smoother line. A waist trainer can also help give you a smaller waist – and as a result, the impression of bigger hips.
Narrow hips are very common in women with an average small frame. With this shape, the hips are quite small when compared to the rest of the body.
Heart-shaped hips mean you have a high hip flare, narrow hips, and thighs, and an average-sized waist. The hip line tends to curve down sharply from the waist, giving the impression of love handles when you wear leggings.
With that in mind, you should not feel disheartened if you have heart-shaped hips. You are also likely to have some long slim legs to go with them. Most women would only dream of legs that are associated with these kinds of hips.
Round hips are the type that many ladies want to have. These kinds of hips are so curvaceous that your back seems to protrude even more.
Triangle hips will curve down from the waist in a diagonal manner, with the hips generally wide in size.
Change your diet.
Believe it or not, bigger hips will always begin in the kitchen. Sure, exercising does quite a lot when it comes to toning your muscles – but for those muscles to form, you need to give your body the appropriate amount of nutrients. With this, you can help maximize your hip-increase results.
Healthy food is great here, but if you want to get bigger hips, you must choose those that encourage muscle growth. Booty boosts are often achieved through diet and exercise, so before you start working out, you need to select a diet that can help in recovery and strengthen your muscles.
Overall, a diet that is rich in protein can help you build your hip muscles – particularly if you eat them after you exercise. That being said, other nutrients such as healthy fats, carbs, and antioxidants can also help with muscle growth and enhance your body’s recovery process.
That being said, here are a few dietary changes that you might want to keep in mind.
Add more chia seeds
Chia seeds are highly rich in healthy fats and protein. To give you an idea, just 100 grams of chia seeds have 14 grams of protein in them. Plus, chia seeds are very rich in fatty acids (omega-3 and omega-6), along with fiber and antioxidants.
The advantage of chia seeds is that they have a rather neutral taste, so you may virtually add them to every dish. You can add them to a breakfast smoothie, pancakes, or even juice. They can be sweets – or they can be part of a regular meal.
Bear in mind that you should not eat too many chia seeds per day. Two tablespoons are generally more than enough. If you eat too many chia seeds per day, you may risk coming down with a stomach ache.
Eggs are highly nutritious, and a marvelous choice for growing that Kim Kardashian butt. They are rich in protein – just one egg giving you 6 grams of protein. This is plenty of protein, and with only one egg at lunch, for instance, you will be able to give your body the muscle fuel that it needs.
Plus, eggs have a high number of other nutrients that you will benefit from. You get riboflavin, B2 vitamins, selenium, and phosphorus as well. Moreover, eggs are very rich in leucine, a powerful antioxidant that can stimulate muscle growth. Obviously, it is very good to have this substance in your body when you plan to one-up your bum size.
At a minimum, you should eat at least 2-3 whole eggs per week. Follow your doctor’s recommendations if you have special dietary needs. For example, if you have high cholesterol levels, then you might want to steer clear of the yolk.
If you are looking for a quick snack after your workout routine, protein shakes are a great thing to enjoy. Whey protein is the most popular choice, but other protein powders may be used as well, depending on your preferences. Their overall purpose is to help with muscle recovery and growth after a workout.
The good thing about protein powder (used in the shakes) is that you can buy them flavored or unflavored. You can get the basic powder to which you can add fruits and veggies – or why not, drink it as it is. With the right ingredients, you can give your hips a nice boost.
That being said, if you want some flavor and you aren’t in the mood to flavor it yourself, you can buy a pre-flavored one. Whether you have a soft spot for chocolate, fruits, or vanilla, there is a flavor that you can choose from.
Nowadays, people are going crazy over quinoa, and for a good reason: the seeds are highly nutritious. For example, just one-quarter cup of quinoa can offer you 8 grams of protein – and we know just how good protein is for getting a bigger booty.
Quinoa is pretty much a superfood, as it has all of the amino acids your body can’t make on its own. These amino acids are essential for your body, and just one serving of quinoa can give you a healthy amount of nutrients.
Furthermore, quinoa is very rich in complex carbs that act as fuel for your home workout. You will be able to last longer through your workouts – and as a result, you will be able to build up more muscle.
Plus, the carbs from quinoa are great for resistance training. They can reduce muscle damage, increasing glycogen storage so that you may power through the workout. You will feel refreshed and ready to exercise for longer, provided you incorporate this healthy ingredient into your diet.
Remember when your mom used to put a glass of milk in front of you every morning at breakfast? “You will grow up faster if you drink your milk,” she instructed. Well, she was right – and that is because milk is very nutritious.
One cup of milk has approximately 8 grams of protein, which makes it a good option for a snack after you finish a workout. Containing proteins that digest both fast and slow, milk has the ability to offer you a constant flow of amino acids. These amino acids will work to heal and strengthen your muscles so that you can grow those hips of yours.
Plus, whether you believe it or not, drinking one cup of milk after a workout can also aid you in fat loss. It offers you all the good proteins that you need, taking out the bad fat and leaving the good fat for your body to enjoy. In the end, milk helps you tone your muscles, grow your booty and take the fat off the waist.
If you want to give your hips a boost, then you will need to make sure that your diet has plenty of legumes in it. This includes peas, beans, lentils, and many more. Peanuts are also part of this category – and we all know how much we love peanuts. The other legumes are also very versatile – and, if cooked right, they can turn out quite delicious.
Legumes are protein-rich, which means that muscle synthesis will be given a boost – helping you build those hips of yours. For instance, just one cup of chickpeas will offer you 13 grams of protein – which is much more compared to an average egg. You get even more from cooked lentils, as one cup contains around 18 grams of protein.
Legumes are also rich in magnesium and other similar micronutrients. This can help you with your energy production along with muscle contraction. Your muscles will strengthen and grow, allowing you to shape those hips in the way that you want them to look.
Dark leafy greens
Wide hips are also fit – and if you want to be fit, then you need to consume a fair amount of dark leafy greens. They are rich in antioxidants, but also carbs and other nutrients.
Moreover, these greens have a healthy amount of protein in them, but what matters for you the most are the carbs – and for once, you do not need to be afraid of them. Carbs are actually good for you, and if you wish to get some energy and stamina, it won’t hurt putting together some salads or meals with these kinds of leafy greens.
Plus, the advantage of these foods is that while they are high in nutrients, they are low in calories. They are highly satiating, so even if you eat a whole bowl of these foods, you won’t be overeating – which poses no risks of gaining fat either. For a big butt and a small waist, dark leafy greens are exactly what you need in your diet.
Are you a meat-eater? Do you want to consume some good ol’ protein from animal sources? Well, in that case, you will be reaping the most benefits, because after all, meat brings the highest protein amount.
Meat diets – or specifically, keto diets are actually very popular when it comes to achieving big hips. The Kardashians are known for being fans of the keto diet – and considering the way their butt and hips look, it seems that they know what they’re doing.
Chicken breast is a favorite here, because not only is it low in cholesterol and bad fats, but it is also highly nutritious. A 3-ounce serving of chicken breast has a total of 24 grams of protein – which means that about a quarter of the serving is protein.
There are also multiple nutrients that you can reap here, such as B vitamins (B6, B12, niacin, and so on). This can help you with muscle recovery and growth, and will also improve the complexion of your skin. It will improve elasticity – and with proper hydration, you will be able to grow your hips without any stretch marks.
Green yogurt has always been a great addition to every diet. It is processed quickly by the body, it isn’t turned into bad fat, and offers you long-term nutrition. That being said, while Greek yogurt contains fast-digesting protein, it has the low-digesting kind as well – the kind that gets stored in your body, and helps you with muscle growth and energy.
Greek yogurt packs a lot of vitamins and nutrients. First of all, you have calcium, which can help you with the proper functioning of the bone structure. Then, you have 24 grams of protein per cup (245 g), which is almost twice the amount that you find in regular yogurt. This protein will go straight to your hips and strengthen the muscles, allowing you to grow wider hips – but nicely and smoothly.
Each serving is also very rich in phosphorus, vitamin B, and riboflavin. This will help improve muscle recovery, encourage muscle growth, and help with your overall health. Mixed with regular training, a diet rich in Greek yogurt will boost muscle thickness – and therefore, increase the size of your booty.
Do you like munching on pumpkin seeds? In that case, here is a bit of good news for you: they are great if you want to get some bigger hips. Not only are they delicious, but they are also highly nutritious.
Just one ounce of pumpkin seeds can provide a total of 8.5 grams of protein. They are also packed with a wide range of healthy fats, manganese, fiber, phosphorus, and iron. Plus, that ounce of pumpkin seeds can provide 40% of your daily recommended dose of magnesium.
As a result, not only are they a good snack to get your muscles working, but they can also give your metabolism a boost. They can offer an energy boost as well, making them a great choice for both before and after a workout.
Have you seen how many avocado recipes are going over social media nowadays? Well, there is a good reason for that. In a time when big hips are a goal, people have realized that avocado has all the nutrients that one needs in order to grow bigger hips.
First things first, avocados are very rich in protein and healthy fats, which help with muscle growth. They are also rich in potassium, vitamin C, magnesium, and vitamin B6. Plus, they pack a decent amount of antioxidants such as cryptoxanthin, zeaxanthin, and lutein.
If you are planning to grow your hips via workout (which is the recommended route), you need to make sure that your body gets all the antioxidants that it needs. This way, you will be able to improve muscle recovery and deal with any muscle damage that has occurred during your exercise sessions.
Brown rice offers the ideal balance between protein and complex carbs. In just one cup of cooked brown rice, you may reap a total of 5 grams of protein. Moreover, brown rice is a common ingredient in protein powder, making it a reliable source for those needing a protein boost.
Brown rice is also packed with BCAAs (branched-chain amino acids), which will break down into your muscles directly and then be used as an energy source. Plus, those BCAAs can reduce fatigue and muscle soreness, making them a good ally for your gym plan.
Lean Ground Beef
While regular beef may not be considered the most heart-friendly type of meat, you may also go for the lean ground beef version. It is not as high in fat, and you can reap quite a lot of protein from it. To be more specific, 4 ounces of lean ground beef packs around 28 grams of protein.
The advantage of lean ground beef is that you can make a variety of dishes from it. You can make meatballs, cutlets, hamburgers, or even add them into soups. It is a nutritious ingredient that is as exciting as it is efficient at helping your hips grow.
Are you a fan of peanut butter? Or perhaps you like eating a slice of toast with almond butter in the morning. In that case, you will be glad to know that nut butter is a great way to get wider hips.
Nut butter is packed with essential nutrients and healthy fats, being a good source of magnesium, vitamin E, potassium, and calcium. Plus, one tablespoon of nut butter packs around 3.5 grams of protein – an amount that will help feed the muscles in your hip area.
Indeed, most of the research goes on the nuts themselves – and these have been proven to help you with your muscle performance. With that in mind, it is likely safe to say that nut butter has the same effect.
So, you are not a great fan of meat in general, but you like fish. In that case, if you wish to grow your hips, then you might want to put salmon on your shopping list. Salmon is very rich in protein, and from only 4 ounces you can get around 22 grams of protein. This is more than your average fish – and let’s face it, nothing beats the taste of salmon.
Salmon is also rich in omega-3 fatty acids, which are a treasure for your health. They can help you with your concentration, your energy levels, and many more. Plus, these fatty acids can help with muscle recovery, reducing inflammation after a workout.
Dairy is a great part of keto diets, which makes cottage cheese an ally in your journey towards wider hips. It is highly nutritious, and just one cup of cottage cheese packs around 22 grams of protein. Plus, it supplies various other nutrients, such as vitamin B12, phosphorus, riboflavin, and selenium. All of these are essential for muscle growth and recovery.
Not to mention that cottage cheese is packed with casein. This milk protein has a slow absorption that will give you more energy throughout the day while improving your muscle synthesis. If you want to get a nice curve around your hips, then cottage cheese should be able to help you grow it.
You may be able to get bigger hips by just following a good diet, packed with nutrients. However, there is only one slight problem that can influence your progress: unless you exercise, it will not turn into muscle. It will turn into fat, and if you do not target the right areas, the fat will start depositing all over the place.
Think about the food as the clay and the exercise as the hands that shape it. If you just splash the clay on the surface, it will look awkward, lumpy, and uneven. However, if you shape it with your hands, it will take on a better, smoother shape.
This is what exercise will do. It will smooth your natural body line, helping you grow wide and sexy – without the fear that you might gain weight. Here are some of the best exercises that you should do if you want to get those Kardashian hips. Depending on your fitness level, each exercise should be done in about three sets, with around 12 reps each.
Side lunge with dumbbells
Our hips are able to take on three different motion planes: frontal, sagittal, and transverse. It all depends on the joints that you move, and in order to have some nice hips and a rounded butt, you need to attack all of them.
Thankfully, there is a way that will allow you to get two giggles with one tickle: the side lunge. Pack some dumbbell work in there as well, and you will eventually see your hips starting to take form. Indeed, the frontal plane is the part of your body that will feel this move the most – but even so, the rest of your hips will also get a kick from it.
Start this exercise from a standing straight position, with your feet together. There should be a dumbbell in both your left and right hand – a light or a medium one. Start the motion with your left foot then right foot, stepping out wide and forming an inverted “V” with your legs.
Bend the knee. Push the hips back while keeping your eyes straight ahead. Let your arms drip with the dumbbells until they are basically sandwiching your left leg. Begin pushing the weight onto the left leg, and then go back to your starting position. Repeat the motion with the other leg.
Side dumbbell abductions
Side dumbbell abductions are a great move to tackle your outer thighs and your core. Aside from helping you to sculpt some nice hips, it will also help you build some killer, slim legs that will make your hips and butt pop even more.
Start from a straight standing position, with a dumbbell in each hand. Keep the left leg straight and raise it in a controlled manner on the side. Let the weight of the dumbbell rest on the side of your leg. After that, return to your center and repeat with the other leg.
To reap the most out of this exercise, you should not rush it. Go slow and controlled; this way, you can activate the right muscle groups. Also, take your leg as high as it is possible for you, without bending the knee. The leg should remain straight at all times.
Side leg lifts
This one is a classic, and you will see it in pretty much any pilates video – but at the same time, it is so popular because it works. This exercise is similar to side dumbbell abductions, only that instead of standing vertically, you are lying down horizontally. This will target your glutes and your hips even more.
Rest your head on your arms as you are lying down. You can either fully extend the arm above your head, or you may hold your head in your hand. The legs should be stacked one over the other. Engage your core and then lift the top leg as high as it is possible for you, without bending your knee.
Pause the leg when you reach the top, and then slowly lower the leg down, with control. Don’t just drop the leg down, as you will lose half the exercise. Engage your core, return slowly to the starting position, and then repeat the movement. Once you finish the sets, do the same thing with the other leg.
Hip raises are not only great for the hips but also for the glutes. Also referred to as “bridges,” they can help to shape up your booty. It may look simple, but trust us; it is a very powerful exercise.
Start this exercise by lying flat on the floor, on your back. Bend your knees so that they are at a 90-degree angle. The feet should stay flat on the ground, your arms straight and framing your body, palms facing into the ground.
Breathe and engage your core, pushing through your heels. Lift your hips upward, forming a straight line from your neck to your glutes. Squeeze your pelvic floor, hamstrings, and glutes. Imagine that you have a penny between those glutes and that you are holding onto it for dear life so that it will not fall.
The upper body should rest on the shoulders, but make sure that you do not put any pressure on the neck or head. Your shoulders should stay on the floor, supporting the rest of your body. Pause for one or two seconds when you reach the top, and then return to the starting position. This is one rep.
Squats are a classic when it comes to toning your body and forming those hips of yours. They engage your core and cardiovascular system, helping you tone your hips and burn fat at the same time.
The move starts with you in an upright position, feet only a bit wider than hip-width apart. Toes should be pointed out, but only slightly. The position should feel natural so that you do not strain the body.
Push the butt and the hips back, bending your knees in the process. Do so like you are sitting on a chair. Your chin should be tucked and your neck should stay neutral. Lower yourself until your knees are parallel to the floor.
Throughout the movement, make sure that you are putting your weight on your heels. As you are lowering yourself, your knees should bow outward only slightly. Keep the position for about a second or two, and then slowly raise yourself back up.
Dumbbell squats are like regular squats – only instead of using just your body weight, you will be using weights. This will help you increase your muscle mass even more, as compared to regular squats that work mostly on the toning part.
The dumbbells should be at shoulder height – and depending on their size, you may rest them on your shoulders. Considering that this is a pretty advanced movement, you might want to begin with lighter weights. Otherwise, you will put more pressure on your hips than they can handle.
Other than that, follow the same steps that you did with the squats. The advantage of this movement is that not only will it target your hips, but your arms and back as well. It will help you build muscles so that you may stand tall and strong, making your butt look its finest.
Do you want to kick up your squat game? Literally! Well, in that case, you might want to try squat kicks. This one also doubles as a cardio movement, so you will be getting even more of a benefit from it. You will be shaping your hips AND getting rid of the extra fat from your body.
Start in a wide squat, with the feet wider than hip-width apart. Bend your arms out in front of you, clasping your hands together – as you’d be for prayer. Begin squatting down – a regular squat until your thighs are parallel to the floor.
The change starts when you get on the rise. As you are getting up, kick your feet on the side. Think of it as kickboxing, bring the leg as high as you can. Once your foot connects to the ground, squat immediately again.
This movement is more efficient and easier to keep up with when you do one regular squat followed by one squat kick. One rep involves one kick left and one kick right. Make sure that you get both sides.
Banded Lateral Squat Walks
If you have a resistance band, then this exercise will do wonders for your hips. The extra resistance will kick your muscles into action, stimulating their growth. It is a very efficient way to get your hips in good shape, as it combines walking, squatting, and resistance training as well.
Start the exercise by placing a looped resistance band around the ankles. The feet should be hip-width apart. Lower yourself until you get into a shallow, narrow squat position. From that point, step out to the side with the left leg, going from a narrow squat to a wide squat.
Follow the left leg with the right leg until you are back in the narrow squat, and then repeat the movement. “Walk” laterally this way for 10 steps, and then change directions. The movement will tackle the glutes and your legs as well.
Side Plank with a Knee Dive
There is nothing better than a good ol’ plank to get your hip muscles going. Looking at the movement itself, you would think it is easy, but it targets muscles you never even believed you had in the first place. A classic plank may help you shape your hips, but if you turn it into a side plank, you will be able to do an even deeper targeting.
To do this movement, start from a side plank position. Right elbow beneath the shoulders, the legs extended and in line with the rest of your body, hips and feet stacked. Engage your core and make sure that everything goes in a straight line, from your head to your feet. Bring the left knee towards the chest area, pause, and extend it slowly back into the initial position. Do this 5-8 times on each leg.
The name may sound funny, but it is actually a great move for your glutes and your hips. Start by going on all fours, knees placed hip-width apart, hands shoulder-width apart. Engage your core and lift the right leg, keeping the left one in position for support. Engage the glute muscles to straighten the right leg, directing it into the ceiling.
Make sure that you always squeeze your glutes, especially as you are reaching the top. This will help you engage your muscles more efficiently. Also, make sure that your back is always in a straight line and does not sag. This will not only ensure your glutes are doing their respective work, but it will also protect your back from potential injury.
The fact that this movement is more dynamic as compared to the regular side plank gives even more of a challenge. The bottom glutes in particular will feel this move, as they will be working extra hard to hold the weight into that position.
How Can I Accentuate My Hips?
Whether you have wide hips or not, there are certain ways in which you can make your hips appear much wider. Whether we are talking about accessories, clothing, or extra tricks up your sleeves, there are multiple ways to make your hips look nice and curvaceous. Here are our tips for you:
Up Your Waist Training Game!
In most circumstances, the butt looks small simply because your waist looks too wide. To bring things into balance, you need to make your waist seem smaller. The first method to achieve this goal is to exercise – but while that isn’t wrong, it is not the only way either.
A waist trainer can go a long way into making your waist look smaller in just a couple of minutes. Plus, by wearing the right trainer, you can bring bonus points to your style. After all, waist trainers are not only hot but give your back an arch and make your butt pop as well.
With far more comfort than a traditional corset you may go for our Luxx Curves waist trainer. Worn underneath the clothing, it will give your waist a smooth shape, without making it obvious that you are wearing a corset. You may also choose the torso size that you want, ensuring there will not be any bulges.
Wear flattering clothing
Sure, you can exercise until you get that perfect size of hips that you want, but at the same time, there is always a helper coming in the form of clothing. You can easily give do a butt workout to give it a boost, but you need to wear the right clothes to boost your “curve appeal.” Here are some types of clothes that can help you in that regard.
Pencil and Trumpet Skirts
A flared or loose skirt would hide your hips, but pencil skirts can generally make the hips look wider and give you a bigger butt. Close-fitting skirts would follow the curve of your body, attracting the eye to the booty and making your hips the main point. This is a good option for women that already have somewhat curvier hips (i.e., round or A-line hips).
If you don’t have much hip volume to show off, then structure pleating might help you in this regard. For your hips to appear wrider, you need to add volume. Structured pleating appears tasteful and flattering, as it adds bulk without making you seem like you dropped out of a 90s punk movie.
We all avoid horizontal lines because guess what: they make us look fat. That’s true – but like every other rule, fashion rules are also made to be broken. Horizontal lines indeed add volume – but isn’t this the point in these circumstances?
Vertical lines make your hips look smaller, and horizontal lines make them look bigger – mainly because horizontal lines give an illusion of elongating and lengthening certain body parts. So why not use geometry to your advantage here?
White Pants (Or Light Colored)
Similar to horizontal lines, we also tend to avoid white pants, because here’s the kicker: they make our hips look big. And then we remember that this is exactly our goal. If your goal is to give your butt a boost, then you should step out of those black pants and into a pair of white ones.
The lighter hue will not only draw attention but will also accentuate the look of your curves. Bonus points, these pants are also cool. For example, you will no longer feel like you are in an oven each time you decide to wear pants in summer.
Stretchy Skinny Jeans
Jeans have always been a girl’s best friend, and skinny jeans have proven they still have it. Avoid the low rise, as they can create the impression of a muffin top – but a medium-rise or high-rise pair of jeans will embrace your waist and make your butt pop. They can compliment your hips much more than those baggy jeans.
Make sure that you get stretchy jeans, as they will be able to hug your body the most. Tight, stiff fits will not only fit awkwardly around your midsection but can also squish your butt. Even the most marvelous butt and hips will look flat in stiff jeans.
If you want to emphasize your hips, then a body-con dress will give you the effect that you need. Similar to pencil skirts, they will tighten down around the knees and give you the impression of rounder hips. Backless body-con dresses will have an even stronger effect.
Waist Cinching Clothes
Once more, the best way to make your hips appear bigger is to make your waist look smaller. This is why you need to go for clothing that nips from the natural waist. It can be a pair of high-rise pants or skirt, or perhaps a dress with a belt around your midsection. Crop tops can also have this effect, especially when mixed with high-rise skirts or pants and crop jackets.
We know you want bigger pockets so that you can add things such as your phone or other items inside, but hear us out. Smaller pockets will make your hips look bigger. We already know that pockets have a standard size – but if they are suddenly smaller, the brain will see it like the hips are getting bigger.
Aside from them being on a smaller side, make sure they are also placed slightly higher on the bum. This will add more curves to the backside as well. The illusion is worth having to carry a purse rather than dropping everything in your pockets instead.
If the fabric is flimsy, it tends to hide your shapes in an unflattering manner. It falls down limply over your hips, basically making them disappear. This is why you need to go for clothing made from a structured material, such as tailored dresses or A-line skirts. They will have the right shape over your body, and will not allow for any visual sagginess.
Like plaid patterns, checkers will also add volume while looking elegant and nice. Checkers look hip, adding a certain type of freshness to your style. Plus, due to the daring pattern, they also make your hips more visible. If your hips already have somewhat of a curve, then checkered skirts or pants will bring all the attention to them.
Remember the small pockets logic? Well, the same thing can be said about purses. Our eyes perceive objects in a certain size – purses included. So obviously, when a purse is much smaller compared to what we are visually used to, we perceive the items around it to be much bigger.
As a result, if you carry a small purse that stoops somewhere around the butt area, your hips will automatically look bigger. Make some contrast between the two as well, such as a black purse against a white body-con dress, and you will see the effect.
While high heels do not necessarily emphasize your hips, they can make them appear bigger. It is all a matter of posture. A pair of high heels will accentuate your feminine curves and lift your butt cheeks, making you appear more feminine.
Moreover, high heels will cause a slight arch to your lower back, along with a tilt forward to your pelvis. It will lift your cheeks and your butt, making you look taller and much more confident, exaggerating your female figure.
The muscles around your calf will also shorten and contract, with your thighs going through a tightening action. This will make your legs appear leaner and toned – the heels adding more height to your legs as well.
Plus, when you wear heels, you need to give your hips even more of a sway – mainly as an attempt to balance your body. You will need to take shorter strides that will appear bouncier – an action that will bring attention to your feminine curves.
Wider hips are the dream nowadays, but you have to put some hard work into them. Sure, some are born with natural curves – but if that is not the case for you, you will need to put some extra work into it as well.
You will have to exercise in order to give your hips some shape, and you will have to keep a highly nutritious diet to feed the muscle growth.
Clothes can also go a long way to make it seem like you have bigger hips. Whiter pants as opposed to the classic black, horizontal stripes – even clothing that cinches at your waist can do wonders. Whether it’s a dress that cinches at your middle or a waist trainer that gives your waist a smaller frame, certain tricks can make your hips pop. You just need to learn how to take advantage of them.