How can you get wider hips

August 08, 10 min read. Wide hips are a part of many people's ideal body shape. They are a sign of solid hips and glutes, and they promote that perfect hourglass figure.

The first 30 people to grab our NEW! Recently we have seen a cultural shift - a curvier body has become the ideal, and the stick-thin "model look" that was around for years no longer reigns. But what if you are a naturally small, thin person who wants a curvier look? There is only one thing that determines the size of our hip bones: genetics. Our parents' genes dictate what we will look like, from our hair color to the size and shape of our skeleton. Your hips are your hips; you cannot change your bone structure no matter how hard you work.

How can you get wider hips

Why do some females have narrower hips? Are there any exercises to widen the hips? These are questions we get a lot. First, we need to get on the same page. Big and wide compared to what? But as you can see, Brigitte Bardot actually has a fairly slender structure overall, including fairly small hips. By this standard, a woman with a waist-to-hip ratio less or equal to 0. To figure out your own waist-to-hip ratio WHR , start by measuring your waist circumference at its narrowest point and your hip circumference at its widest point, like so:. Then divide your waist circumference by your hip circumference, giving you your waist-to-hip ratio. Having wide hips and a small waist shows that someone is strong and healthfully lean. It shows that someone is in shape. All you need to do is become stronger while staying within a healthy body-fat range. With that said, when we surveyed both men and women , there was indeed a preference for women with proportionally bigger glutes. If you want to intentionally emphasize your hips by building up large muscles surrounding the hip bone, that may indeed improve your appearance. Again, though, the trick is to simply focus on getting stronger at the lifts that work your glute muscles.

A good variation for people training at home or at a regular gym is to do them with your body weight, doing as many reps as you can until you hit failure.

Updated On: September 29, A big butt with wide hips is attractive on the most primal level. But how wide hips need to be differs between women as it really depends on how wide your hips are in proportion to your waist. Therefore, it is really all about waist-to-hip ratio, not just having wide hips, as a good waist-to-hip ratio is what gives us women the sexy, wide hip, hourglass figure we desire, regardless of if our hips are really all that wide. In fact, natural hourglass figures are pretty rare. Most women don't.

But by training thoughtfully and following a balanced diet, you can reshape your midsection and hips to showcase an hourglass shape. However, while certain things can be done to increase the muscle size of the outer thighs and hips, we still must accept the genetic bone structure that we were gifted at birth. Those of us born with a narrower hip structure will likely never reach Kardashian proportions. And vive la difference! Beautiful bodies come in many shapes. That said, you can definitely strengthen your hip and abdominal muscles in ways that will emphasize your hourglass potential within your predisposed genetic structure.

How can you get wider hips

While the images of skinny models, super-fit Instagram stars, and size zero actresses continue to gain momentum, a study published in the International Journal of Fashion Design, Technology, and Education points to a different reality for the majority of women. The study found that the average American woman wears between a Misses size This means the majority of women are curvier and have wider hips than the images they see. This is an important message since many women struggle to see and appreciate the power of their body.

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So you try and do that too. What causes hips to widen naturally? Samoa WST T. Come down until your knee is bent at a degree angle and then push back up. For ripped and rounded glutes, you can't go wrong with donkey kicks. No matter how naturally blessed you are, if you eat terribly and live a very sedentary lifestyle, you won't have an hourglass figure. You can also use a dumbbell or a resistance band for hip thrusts, but if you are a strong individual, a barbell will be the best as you can increase the load the most. You need to use a calorie calculator to find out your maintenance level and then eat in a surplus of about calories each day. And vice versa. Both are dwarfed by the gluteus maximus, but they still play an important role in movement and developing wider hips. The Romanian Deadlift RDL is a fantastic variation of the deadlift that places more emphasis on the glutes and hamstrings. If you have trouble performing side lunges correctly, work on hip mobility to improve your range of motion. You can add these exercises to your existing lower body workout program or throw together a new hip workout!

Getting that hourglass figure takes exercise that targets all three muscles that make up your glutes as well as your oblique muscles.

You can do these with your shoulders up on a couch or bench for greater intensity and range of motion. All of the above options are great for building up your glutes. Denmark DKK kr. The load is heavier, and this exercise uses the stabilizing muscles to a greater extent to keep your pelvis stable. Learn about your different heart rate zones…. Make sure to move slowly through the movement so that you are targeting the correct hip muscles. If you have trouble performing side lunges correctly, work on hip mobility to improve your range of motion. They provide stability, support, and strength to the entire torso, including the hip bones. My wishlist. You can split it up evenly between meals. This is what it takes to build muscle. As stated by the School of Health Professions at Alabama, the standard waist-hip ratio is gender specific. Before getting started, you will need a looped resistance band. First, we need to get on the same page. So, her waist to hip ratio is about 0.