Many muscles are needed to move the hip joint. The gluteus maximus which functions to move the legs is one of the muscles that form the hips. This muscle needs to be trained if you want to enlarge your hips. However, hips cannot be enlarged by changing the structure of the pelvis and hip joints because bone growth stops in your early 20s. Although muscles can be enlarged by exercising, you must train consistently so that the results can be maintained.
Step
Method 1 of 3: Practice Without Equipment
Step 1. Abduct the hip joint while lying on your side
Begin the exercise by lying on your side on the mat. Let your feet overlap with your knees slightly bent. Make sure your hips are perpendicular to the floor, not leaning forward or backward. Bend the leg slightly touching the floor for support and straighten the other knee while flexing the ankle. Lift the leg that is above (while continuing to flex the ankle), move it slightly back, then lower it slowly again.
Perform up and down movements with the leg that is above 5-10 times according to ability. Then, do the same movement while lying on your side to the other side
Step 2. Do the clam posture
This movement is the same as the first exercise, but is performed while bending the knees. After lying on your side with your feet together, bend your knees and slide your knees slightly forward. Make sure your knees are at a 90° angle and your feet are directly under your buttocks.
- When you're ready, slowly lift your knee up above like a clam opening its shell. During this movement, make sure the soles of your feet remain in contact as if they were tied.
- Slowly lower your legs back to the starting position.
- Do this exercise for about 1 minute.
- When you're done, repeat the same movement to work the other side of the hip.
- Do this movement 3 sets for each side.
Step 3. Perform side lunges
Stand straight while holding your hips and activating your abdominal muscles. Lift the right leg and then trace it to the side. Bend your right knee a little at a time while slowly straightening your left leg for the stretch, but make sure the entire sole of your left foot remains on the floor. Then, press the sole of your right foot into the floor so that you can stand up straight again. Do the same movement to the left.
- You can do lunges several times on one side and then switch to the other side or switch sides immediately after each movement.
- Do this movement 10-20 times on each side as much as you can.
- To make it more challenging, don't put your feet up when you return to a standing position after a lunge. Keep your knees bent while lifting your legs for a more intense workout and increase muscle strength.
Step 4. Perform side lunges with variations
This move is the same as a side lunge, but don't move the sole of your foot as you move. Stand up straight while stretching your feet 60-90 cm. Step your right leg out to the side while bending your right knee and straightening your left leg and then standing back up straight without moving your leg. When moving, your back should be kept straight and straight while looking forward. Make sure your knees are not further forward than your toes. Then, do the same movement to the left. This exercise will reduce the pressure on the knee and strengthen the muscle you want to enlarge.
Do this movement 10-20 times on each side as much as you can
Step 5. Perform cross lunges
This movement is very useful to train the muscles on both sides of the hip. Stand with your feet shoulder-width apart and step your right foot far back across your left leg. When stepping on your right foot, bend your left knee while maintaining balance and then hold on for a moment. Stand back up straight and step your right leg back to its original position.
- Do this movement 3 sets of 10-15 times for each side.
- To be more intensive, you can train while holding weights.
Step 6. Do the squat movement
Stand straight with your feet shoulder-width apart. Keep your back straight and engage your abdominal muscles. Lower your buttocks to the floor as if to sit down, but stop when your knees are at a 90° angle and your thighs are parallel to the floor. After holding on for a while, return to standing straight without moving your feet. Repeat this movement 5-10 times according to ability.
To increase muscle strength, do squats while holding dumbbells. Choose the weight of the dumbbells according to your ability
Method 2 of 3: Using Equipment
Step 1. Abduction to the side while standing
This exercise is similar to hip abduction while lying on your side, but this time you do it standing up straight and use weights as you move to increase the strength of the outer leg muscles. Stand holding on to a solid wall, railing, or backrest with your right hand. Hold a dumbbell with your left hand and place it on the outside of your left thigh. While flexing your left ankle, lift your left leg away from the wall and then slowly lower it back to the floor. Make sure your back is straight as you move.
- Do this movement 5-10 times according to ability. When you've finished working on one side, repeat the same movement for the other side.
- Adjust the weight of the dumbbells to your muscle strength so you can train to the best of your ability. Start with light dumbbells and work your way up little by little.
- In addition to dumbbells, you can use resistance bands, which are wide elastic bands specifically designed for exercise. To be able to train with resistance bands, prepare a chair or exercise machine that is sturdy to hold the band and doesn't move when the band is pulled. Wrap one end of the band around the chair or exercise machine and the other around your left ankle. As you pull your left foot outward, the band will provide resistance as you move.
Step 2. Walk like a monster or a Sumo wrestler
This exercise requires a resistance band that can go around both legs and provide resistance as you stretch your legs apart. The band can be placed around both knees (slightly above the knee joint), at the ankle, or around the ball of the foot. Choose the most comfortable position. Once the tape is in place, spread your legs apart until the band feels stretched enough. Then, bend your knees slightly while extending your arms in front of you.
- If you want to walk like a monster, step back and forth while placing one foot in front of the other.
- If you want to walk like a Sumo wrestler, keep the ribbon stretched and then step forward while swinging by stepping left and right.
- Do this movement 5-10 times according to ability.
Step 3. Walk sideways on the treadmill
Adjust the tires of the treadmill so that its position goes up 3-5% at a speed of 3-5 km/hour (very slow). Begin the exercise by standing on the edge of a stationary panel. If your right side is facing the treadmill, hold the bar in front with your right hand and the bar on the left with your left hand. Step onto the conveyor belt and then step out to the side. If your right side is facing the treadmill, walk with your left leg crossed in front of your right leg.
- Do this exercise 5-10 minutes for each side. Rest for 30 seconds after practicing a few minutes.
- Start practicing at a very slow pace until you get used to the movement. If you feel comfortable, increase the speed little by little. Remember that the most important thing when training is movement, not speed. So, it will be more beneficial if you continue to train at a slow walking pace.
Step 4. Swing the kettlebell
If you have a kettlebell or can use it at the gym, use it to enlarge your hips. Stand with your feet shoulder-width apart and knees bent. Lean forward by moving from the hips, then grasp the kettlebell handle with both hands.
- Lift the kettlebell while straightening your arms and back. Then, swing forward while straightening your knees and standing back up straight. Make sure the kettlebell swings as you perform this move.
- As the kettlebell swings, bend your knees again and lean forward while straightening your back and slowly lowering to the floor.
- Do this movement 3 sets of 10-15 times each.
Method 3 of 3: Doing Various Postures
Step 1. Perform yoga postures that are able to flex the hip joint
This posture is useful for stretching stiff hip muscles. Many yoga postures focus on working the hips because one of the goals of yoga is to stretch the hip joints and muscles. However, there are certain yoga postures that can widen the range of motion, improve blood circulation, and reduce back pain. Exercises that focus on the hips can sometimes make the hip muscles feel sore and stiff. This can be overcome by doing yoga postures.
-
To stretch and flex your hip muscles, perform the following postures:
- Happy baby posture.
- Butterfly posture while lying on your back.
- Frog posture.
- Child's posture while twisting the waist.
- Half or double dove posture.
- Camel posture.
- Hero posture.
Step 2. Stretch your hip muscles
The hip joint is a very stable joint with many muscles and a wide range of motion. Various activities, such as sitting at work all day, can make the hips stiff and painful because the hip muscles are not being used as designed. Hip stretches are a great way to flex your hips, improve your posture, and straighten your spine.
-
Perform the following stretches to flex your hip joints and muscles:
- Hip flexor stretch.
- Hip rotator stretch.
- Hip adductor stretch.
- Hip extensor stretch.
- Stretch your hamstrings while standing.
- Stretch the outer thigh muscle (iliotibial band).
Step 3. Eat more protein and carbohydrates
Ideally, the hips will be bigger due to the enlargement of the hip muscles. The muscles will expand if you do exercises that focus on that area. As a source of energy intake for regular exercise in the long term, you need to consume carbohydrates. In addition, you need protein to build muscle.
- In general, a person should eat enough portions 1-2 hours before exercising and eat more enough 1-2 hours after exercising. Food with a balanced and nutritious menu is carbohydrate and protein intake that is able to meet energy needs and enlarge muscles.
- The food menu that women need before and after exercise, for example, a handful of almonds, a piece of meat the size of a card box, a handful of vegetables, and a handful of rice or other grains. For men, food portions are usually larger depending on weight and height, but a maximum of 2 times the recommended serving for women.
- Make sure you drink water during and after exercise to stay hydrated.
Step 4. Use the services of a professional sports coach
For those of you who really want to enlarge your hips and have sufficient funds, consider whether you need to hire a coach.
- Professional sports coaches should have a certificate from an institution authorized to certify, for example the Indonesian Fitness Trainers Association (APKI).
- Many trainers work in gyms and gyms. This means you need to be a member of the place where the coach works.
- Look for information conveyed through activities and recreation centers organized in your city.
