How to Get Wide Hips
~ That Hour Glass Figure! ~
So, you're looking for information on how to get wide hips? While most are looking for the opposite...how to get slimmer hips. Well let me tell you, this page is NOT about how to get slimmer hips, SORRY!
Now, if you've been searching for a way to INCREASE the size of your hips to get that hour glass figure, then this info's for YOU!
First off, you'll need to do the right kind of hip exercises to get those curvy, sexy hips resulting in an hour glass figure. Let's be honest though, it's very hard to increase the size of your hips without adding fat...BUT it's definitely NOT impossible.
Don't let that worry you, because if you follow the instructions below then you'll be well on your way to curvy, sexy hips...that hour glass figure!!
What you will gain from this article:
Having wide hips combined with a skinny waist is what gives a woman that sexy hour glass figure....this may not be a common goal for ALL women,
but there sure are plenty of women who dream of building curvy, sexy hips without piling on unwanted fat!
Keep in mind that it's NOT going to be an easy task, but it definitely CAN be done!
Why is it Hard to Widen the Hips?
The reason it's so tough to increase your hip width without
gaining unwanted fat in your hip area all comes down to the structure of
Wide hips (not counting the fat) is mainly determined by the size of your pelvis. If you have narrow hip bones (thank your parents
for that!), it'll be harder to reach your goal of building wider hips. Notice I said "harder" not "impossible".
Same thing with the shoulders...if you want to build wider shoulders, you're again limited by the structure of your bones. This would mean you
have to focus on building your lateral delts (the sides of your shoulder muscles) to appear having wide shoulders.
Now, the problem with your hips is the fact that there isn't a whole lot of muscle mass available to build up onto the outside of your
pelvis! With that said, it's EASIER to build wider shoulders using weight training than it is to build the much wanted wide hips.
Know Your Hip Muscles
The main muscles in the hip area (for the goal of building wide hips) are the three butt muscles...the
(main glute muscle), gluteus medius and gluteus minimus.
The main function of your butt muscles are to bring your legs backwards (a.k.a. hip extension). This is a big, powerful muscle since this
function is the main way we move forward! Whenever you push back to take a step, that's your butt at work.
NOTE: The smaller butt muscles, the gluteus medius and minimus, needs to be the focus on getting wide hips. These two muscles
are also known as abductors.
Abduction means to move a limb AWAY from the center of the body. In this case, it's to move the thigh away from the center of the body. Basically
it's just the opposite of adduction (bringing the legs in
towards each other and squeezeing the thighs together).
To build wide hips through training, intense work is placed on the smaller butt muscles...the gluteus medius and minimus.
Intense does not
mean light, easy movements where you achieve a slight burn in your muscles!
To get wider hips, light movements are a huge waste of time and completely counterproductive.
Want results on building wide hips? Then it's time to break out those barbells and dumbells and dig deep into some REAL weight training!
BEST Exercise to Get Wide Hips!
NOTE: the exercises explained below are probably unfamiliar
to you. To make sure you're performing the exercises properly, click on the link at the bottom and
watch the videos...They're very helpful!
The best exercise to build wide hips is NOT going to be an isolation abduction exercise. These are the all too familiar abduction machines
seen in the gyms where you sit in a chair and push your legs outwards against some resistance. You know you've tried them! :)
exercise to build wide hips is called the Side Lunge
and this exercise can be done using a barbell OR dumbells. These
side lunges aren't the normal, typical side lunge...the normal side lunge forces you to use lighter weights, that way you don't strain your knees.
The version you're going to learn allows you to add more resistance which allows for more muscle growth and hip width!
The "normal" side lunge has you starting in an upright standing position. Then you step one foot out to the side
(sometimes angled forward instead of directly to the side), then you lower your body into a lunge, bend your knee, then
push all the way back up to the beginning position.
The problem with using this technique to get wide hips is the stress placed on your knee when you step down to the side. Knees aren't
designed to take on a lot of sideways pressure...they're more like a hinge, moving forward and back.
Let's do it differently...let's get some curvy, sexy hips! You READY? Ok...
Stand straight up and step out to the side, planting your foot out about 2 feet. And KEEP it there!
If you started with the right, then bend your right knee, coming down into a lunge. Your left leg should be completely straight
and act as a pivot.
While in the lunge position your thigh should be parallel to the ground. Now, using your hip power, push yourself back up while
straightening your right leg but DON'T stand all the way back to a standing position with your feet together.
Don't forget, keep your feet in the SAME position throughout the whole exercise.
When you get to the top, you're going to lunge back down to the OTHER side.
Lunge down until your left knee is bent at 90° then push back back up. Remember, you're NOT pushing up to a total standing position
with feet together, you're just straightening your legs. This not only saves your knees, it allows you to keep the tension on the muscles we're
trying to build WHILE also using heavier resistance!
You can do this exercise while holding two dumbbells or by using a barbell. If you're using a barbell, carefully hold it across your shoulders. It's also best to use a rack that way you don't have to press the weight overhead just to get it down onto your shoulders. Note: this exercise will be done OUTSIDE the rack.
Setting up with the dumbells will be the easiest. All you have to do is pick up the dumbells!
Your hand position is important when you perform this exercise. When lunging to the left, the left-hand dumbell should be on the
outside of your left hip. The right-hand dumbell should be held right in front of your body, down in between your legs. This is the absolute
best position for resistance and
Then you do the same on the other side...right dumbbell on the outside of your right hip and left dumbell down in between your legs.
How Much Weight, How Many Sets,
How Many Reps, etc...
When you first do this exercise for wide hips, use light weights so you can get an idea of how to perform the exercise.
Once you're comfortable, THEN start adding on the weight.
The amount of weight used should allow you to ONLY push out 8 to 10 reps on each side. You need to challenge the muscles in order to
see results! Doing sets of 15 to 20 reps will NOT build the hips, only slim them up!
Do 3 sets of these side lunges with 60 to 90 seconds of rest in between.
For this next move, we're NOT using any machines. This is a straight up dumbell exercise.
You just need one dumbell. Start light until you get the hang of it.
Start in a standing position, hold the dumbell with your right hand while holding onto something solid with your left. The dumbell
should rest on the side of your upper thigh.
Now, explode up directly out to the side with your right leg as high as you can, thn hold it there for a second or two! Make sure you
feel a strong squeeze (contraction) in your outer hip area.
This exercise for wide hips, you need to use a POWERFUL movement and start building up to heavier weights. We're aiming for an explosive
push up AND out to the side.
When you've done 6 to 8 reps on the right leg, switch over to the left leg and repeat for 3 sets. Rest 60 seconds in between sets.
Once you get the hang of it, start piling on the weight to where you can ONLY get those 6 to 8 reps. If you can get more reps than that,
then it's time to increase the amount of weight you're using.
Time to add in the final segment on the how to get wide hips workout...sideways treadmill walking.
This is a special way of using the treadmill that will give you two main effects. The first one is to increase the blood supply to the outer
hips (which is very important to support muscle growth). The second is to stretch the outer hip muscles with every step you take.
Watch the video, so you know exactly how to do it before you step on the treadmill sideways! You don't wanna fall!
Set the treadmill at a bit of incline...this gives you greater resistance, a better stretch and faster results.
Start at a slow speed, 2 to 3 mph is a good starting point. Start by standing on the side panel of the treadmill, facing to the left.
Hold onto the side rail in front of you and the front rail to your right. This will keep you steady in 2 planes and allow you to get
yourself off the treads if you happen to stumble.
So, you're basically going to be walking sideways, crossing your legs over in front while on the treadmill.
When you face the left side, step on FIRST with your right foot, then immediately cross over your right foot with your left foot
to get started. Be careful and stay in the middle of the tread.
The goal of this technique to get a great stretch. Exaggerate the length of your step while keeping a VERY slow speed on the treadmill.
With this long stride, you'll get a STRONG stretch on your outer thigh and glute muscles with every step (on the higher leg) and a good
muscle-pumping workout for the lower leg.
Do this for about a minute facing left, then get off and take a short 30 second rest. Now repeat on the other side.
Aim for 5 to 10 minutes.
The Overall Program
Here what the total hip-widening exercise program should look like:
Side Lunges: 3 sets of 8 to 10 reps on each leg going back and forth in between legs.
Side Dumbell Abductions: 3 sets of 6 to 8 explosive reps on each leg.
Sideways Treadmil Walking: 5 to 10 minutes with 1 minute intervals in each direction.
To build wide hips, you can do this program 3 times a week to really focus strongly on building up the outer hip area.
For More Info...
To view the pictures and video of these exercises and techniques in action, click here
And if you're interested in even MORE information on building the hips and building a bigger butt, be sure to check out...
"Gluteus to the Maximus - Build a Bigger Butt NOW!
This book is PACKED with effective information on building the butt and hips - and it's not for "toning"...it's for BUILDING!
Besides building wider hips, you need to make your waist smaller. This will give the illusion of having wide hips to start with!
Achieving a smaller waist will mainly be a matter of fat loss and abdominal exercises targeted towards tightening your waist.
Here are links to some information on fat loss that you might find useful:
Fat Loss Section
How To Lose Fat NOW
- A Basic Fat-Loss Program That You Can Put To Work Today!
10 Things You Can Do To Lose Fat Without Even Trying!
Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.
Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available here.
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