Since most cultures are obsessed with slimming and losing weight, people who want to gain weight usually have a hard time finding resources that can help them. Gaining weight in certain areas, such as the hips, requires targeted exercise that will build muscle around that area. As your hips increase by a few inches, your butt will also get bigger. Add 2 cm to your waist circumference with an exercise program that will target that area and eat more calories to support muscle growth around the hips.
Step
Part 1 of 3: Doing Aerobics Exercises to Increase 2 cm in Hip Circumference
Step 1. Use the stair master
Cardio exercises, such as using a stair master, can help build muscle in the hips and buttocks. Cardio exercises with a stair master can help increase hip size.
- Studies show that the stair master exerts about 24% of the hip and gluteus muscles.
- Use the stair master 1-2 times a week for at least 30 minutes per session.
- To make this exercise more challenging and target your hips and buttocks, lean forward as you step and don't hold on to the side grips. This forces your body to use your glutes more significantly.
- Also, take a wide step, almost as much as two steps. This will activate most of those muscles.
Step 2. Use the elliptical machine
Another cardio machine that helps tone the buttocks, hips, and increase hip size is the elliptical machine. This machine provides an opportunity to work these muscles.
- The elliptical machine exerts approximately 36% of the buttocks and hip muscles. It's a little more than a stair master.
- Use the elliptical machine for at least 30 minutes. However, for optimal results, try using 15 minutes of stair master plus 15 minutes of elliptical.
- To target the hip and butt muscles, focus on emphasizing the feet, with the heels first. Also, push your hips back slightly so that your butt is leaning back slightly. This position helps target those muscles.
Step 3. Try walking or running slowly on the treadmill
Running is a great cardio workout. In general, running can target the buttocks and hips. However, the treadmill allows you to use the climbing function so this machine can support your efforts to increase hip circumference.
- Treadmill workouts exerted the most hip and buttock muscles of the two machines above, nearly 50%.
- Try walking or running on the treadmill for 30 minutes. Again, combine some cardio exercises to work your butt and hips differently for better results.
- To target the hips, increase the incline of the treadmill. This will put more stress on your hip and gluteus muscles, and give your butt a more shapely shape.
- Another option is to walk sideways on a treadmill. Set the treadmill in hike function and start at a low speed. In an inclined position, walk with one leg crossed in front of the other. This will give the hips the pressure needed to trigger muscle growth.
Step 4. Use a stationary bike
If you want to burn a lot of calories while toning your hips, consider a stationary bike class. This exercise is great for strengthening and toning your hips, buttocks, and thighs.
- A stationary bike exerts a lot of muscle around the hips and buttocks. The rising and falling positions, as well as varying resistances make this exercise great for increasing hip size.
- To target your hips, sit in the back of the saddle and focus on pushing the pedals hard. You may need to increase the resistance.
- If you're standing on the bike, push your butt all the way back. This position requires you to stabilize your body with your glutes and hips.
Step 5. Rest to restore muscle
An exercise plan should include at least one day of rest per week to avoid stagnation and give the body time to recover. Combine types of exercise and intensity to keep you motivated.
Part 2 of 3: Adding Targeted Strength Training
Step 1. Do the bridge pose
There are many different types of strength training that help build mass and define your butt and hips. The bridge or butt lift is a great exercise that will work your butt and hip muscles.
- Start by lying down. Flatten your arms on the floor at your sides and bend your knees at a 90-degree angle. Feet must be on the floor.
- With your knees bent, push your pelvis up by engaging your gluteus muscles. Stop pushing when your back is in a straight line.
- Hold this position as long as possible. Lower your butt slowly and repeat this exercise a few more times.
Step 2. Add squats
Squats are a classic exercise that helps tone the lower body. However, squats engage the hip and gluteus muscles. Plus, with some variation, you can target the hips.
- Stand with your feet new wide apart and the tips of your toes pointing out 45 degrees from your body.
- Do a low squat with your knees, then straighten your body. Lower your body until your thighs are almost parallel to the floor. The buttocks should be pushed back.
- Hold this position for a few seconds, then push yourself back up into a standing position. Try to push with your gluteus muscles.
- For more of a challenge, grab two dumbbells (one for each hand) or hold a barbell behind your shoulders.
- To target your hips even more, add the side leg raise exercise. When returning to a standing position, lift one leg straight out to the side. Then, in the next squat, switch to the other leg.
Step 3. Try lunges
Like the squat, the lunge is a classic movement that targets the buttocks and hips. To be balanced and stable, you need strength from your hips.
- Stand straight, feet shoulder width apart. Holding the weights, extend the front leg about 1 meter.
- Lower your body until your knee bends forward and your left knee drops to the floor. Lower until your right thigh is parallel to the floor.
- Push the body back into a standing position. Make sure you push with your right foot, not your left. Repeat with the other leg and do about 8 lunges per leg.
- A lunge variation that helps target the hips is the side lunge. In this exercise, you do not step forward, but sideways. Do it on both legs alternately.
Step 4. Try a side leg raise
One exercise that really targets the hip muscles is the side leg raise. Add this exercise to lunges, squats, and bridges.
- Lie on your side on your right side. Bend your right arm so that your right hand supports your head. The left hand is placed on the hip or on the floor in front of the body.
- While tightening your abdominal muscles, slowly lift your left leg up. Make sure your feet and toes are straight.
- Raise your legs as high as possible. Hold this position for a few seconds, and then lower slowly.
- Repeat 8–10 times on the left leg. Then, change positions and repeat the same exercise with the right leg.
Part 3 of 3: Eat to Increase 2 cm in Hips
Step 1. Increase your daily calorie intake
To add 2 cm to your hips, you have to eat more. You need extra calories that act as fuel the body needs to increase the size of the hips.
- Just like weight loss, you can't gain weight at one point. You must gain weight safely and slowly across the body to see an increase in hip size.
- This can be done by adding about 250–500 calories in the daily intake.
- For example, if you currently consume 1,800 calories per day, try increasing it to 2,050–2,300 calories per day.
- Try using a food journal or a journal app on your phone to calculate your current calorie intake. That way, you'll know which level to target.
Step 2. Eat 3 meals a day plus a snack or two
To increase your calorie intake, increase the food you eat each day. You can increase the portion size or eat more often.
- One of the easiest and simpler ways to gain weight is to eat more often.
- Try adding a fourth meal or 1-2 snacks in addition to 3 meals a day.
- Eating more often helps prevent satiety due to large portions, and keeps you energized throughout the day.
Step 3. Choose nutritious, calorie-dense foods
Another factor to focus on is the type of food eaten. You should add foods that are high in calories so that the extra meal or snack complements the additional 250–500 calories needed per day.
- Calorie-dense foods help you meet your calorie goals more easily. For example, eating lettuce as a fourth meal will only add 100 calories or less.
- Instead, focus on high-calorie foods. You can try foods with higher calorie content and healthy fats. Try nuts, avocados, dairy products, eggs, and fatty fish.
- For example, you can add healthy calories with snacks like peanut butter and an apple, 2 hard-boiled eggs, nuts and dried fruit, or full-fat Greek yogurt with nuts.
- Avoid calories from unhealthy foods such as sweet cakes, fried foods, fast food, and junk food.
Step 4. Focus on protein
When trying to add calories, you should also focus on a protein-rich diet. This is because protein is an essential nutrient for muscle and energy synthesis.
- To make sure you're getting an adequate amount of protein each day, include 1–2 servings of protein at one meal.
- Each serving must be measured for accuracy. Measure out 80–120 grams of protein per serving.
- Try foods like poultry, beef, pork, dairy products, eggs, beans, tofu, and seafood.
- Although protein is very important, you should still eat a variety of other foods such as fruit, vegetables, and whole grains.
Tips
- Have an exercise journal to track progress. You can note your exercise, hip size, and specific challenges or successes you went through when trying to add 2 cm to your hip circumference.
- Try calculating your body fat percentage in addition to weighing yourself. This will add motivation and give you a realistic view of the changes in your body.
