You may have been admiring ladies with curvaceous booty and hips every time you open your gram, and now you’re thinking of having that kind of look. We’ll be providing you with the best exercises you can do for wider hips.
To achieve this, you’ll have to work hard and be consistent with these booty exercises. If you’re a beginner, I would advise you to make use of your body weight for a start until you feel at ease. You can select at least three of the exercises and complete them three times a week.
When the exercises start to get stress-free, you can up the weight or add a set to keep on challenging yourself.
Note: The gluteal muscles are an assembly of three muscles that form the buttocks: the gluteus maximus, gluteus medius, and gluteus minimus.
How to get wider hips
You can get wider hips by exercising your side booty and indulging in general booty exercises. In some cases, you need to lower your body fat percentage to make your hips appear wider. Having fat at the upper part of your thighs can make the appearance dip in.
Therefore, these exercises can tone your hips over time by shedding fat at the upper part of your hips. It focuses on the gluteus medius, gluteus maximus, gluteus minimum in other to give you a curvy appearance with a firmer, rounder, and balanced booty.
What can I do to shed upper hip fat?
To achieve this, you have to eat more than you burn, a caloric surplus, you also need to be careful not to go too crazy so you don’t store fat in your body. Then you incorporate at least three of these exercises to easily lose the excess fat. The best way to go about these calories is through protein sources. You can decide to get protein shakes or protein bars if you’re too tired to cook up something.
The best exercises you can for wider hips include:
1. Curtsy lunges
This is a good exercise to stabilizes the hips. The curtsy lunge is good for building hip strength and stability.
The gluteus medius is a vital muscle for stability, but it isn’t directly targeted in standard squats and lunges, so strengthening it is often overlooked.
The gluteus medius is often abnormally inactive, making strengthening exercises like the curtsy lunge even more vital.
Curtsy lunges also help in strengthening the inner thigh area.
You can also decide to do this exercise with lightweight dumbells or kettlebells.
2. Fire hydrants
This is a superb exercise for strengthening your gluteus maximus and gluteus medius.
Some variations of the fire hydrants also work the abdominal muscles and strengthen your core.
It’s a great glute exercise. It can help your glutes look more toned, sculpted thereby giving you the hourglass shape. \
Having strong glutes also improves your posture.
3. Donkey Kicks
This exercise got its nickname from the exact movement, which looks like the animal’s infamous kick. The exercise works the gluteus maximus and gluteus medius to lift up the booty.
It helps widen the hip in the opposite direction that we hold when we sit down.
The donkey kick is a highly active exercise for your glutes. Integrating multiple variations will make sure that you aim your glutes in different ways, allowing the maximum benefit.
Ensure that you feel comfortable and are in control of the normal donkey kick movement before advancing to more challenging forms.
4. Leg circles
Also known as single or one-legged circles. Leg circles workout targets the gluteus maximus and gluteus minimus are a great exercise for strengthening the glutes, core, and hip muscles. It also improves pelvic stability.
This workout requires absolutely zero equipment.
Leg circles crush the glutes, particularly the hip abductors. The hip abductors are located in the outside of the hips, which help you move your legs away from the midline of the body.
In addition, it stabilizes the pelvis in everything you do on or off the mat. This exercise shapes the corners of the booty.
5. Resistance Band Clam Shells
Clamshells are one of the most prescribed exercises for individuals with knee pain.
This exercise is proposed to target the hip abductors, precisely the gluteus medius muscle.
Studies have found good activation of both the gluteus medius and gluteus maximus muscles during the clamshell exercise.
Furthermore, the clamshell has been shown to especially activate the gluteus medius while reducing activity in the tensor fascia latae.
6. Side leg press
Also known as the machine squat press.
The leg press machine permits you to get the benefits of a barbell squat for developing the quadriceps.
Furthermore, it develops the gluteus maximus, calves, and hamstrings.
By varying your foot positioning you can emphasize different muscles.
It shapes up strength in these muscles and tightens them making your up your booty appear curved.
7. Squat hip abduction
If you’re looking to build a strong backside, you need to focus on your gluteus maximus by doing a lot of squats and lunges.
However, this exercise helps in strengthening glute muscles that execute hip abduction, or the movement of your thighs out to the side, it also tightens your butt.
Variations of this exercise include side-lying hip abduction, standing hip abduction, side planks, and side lunges.
When you first begin these exercises, make sure to make use of your own body weight. As you get stronger, you can now decide to add resistance in the form of resistance bands or weights.
In conclusion, diet and genetics also play a vital role, talk to your doctor and trainer about what’s possible for you.