Lower hips that widen like a pear shape make many people feel less confident. In order for the body to be more proportional, take the time to exercise 4-6 times a week by doing movements that are useful for strengthening the core muscles and making the upper hips fuller. In addition, you can hide the shape of your hips by wearing the right clothes and beautify your curves. Don't be discouraged if you have pear-like hips. You can still look good by following these tips and respecting yourself, no matter what shape your hips are!
Step
Part 1 of 2: Train Your Core
Step 1. Do the bridge posture to compress the hip muscles
Lie on your back with your knees bent and your feet shoulder-width apart. Lift your buttocks off the floor while straightening your back. Hold for 2 seconds then lower your body to the floor slowly.
- Do 2-3 sets of bridge posture, 10-15 times per set. Practice 2-3 times a week for optimal results.
- Start exercising using your body weight as a weight and then increase the intensity of the exercise by holding dumbbells in front of your hips.
Step 2. Do lunges to tone your hips, abs, and buttocks
Stand straight with your feet hip-width apart and then extend your left leg. Lower your right knee to the floor slowly while bending your left knee until your left calf is perpendicular to the floor and then return to the starting position.
- Do 20 lunges while moving your left leg forward. Then, move your right leg forward to do the same movement 20 times.
- Practice 2-3 times a week.
- Keep your body and head straight as you lower your knees to the floor.
Step 3. Use a bench to work your hips and buttocks
Stand next to the long side of the bench to practice lifting weights. Climb onto the bench with your right foot and then lift your left leg out to the side. After holding for 3 seconds, lower your left foot to the floor followed by your right foot.
Perform this movement 2 sets, 15 times per set by lifting the left leg. Then, do the same movement by lifting the right leg
Step 4. Do a plank posture for 30-60 seconds to strengthen your core muscles
Lie face down on the floor resting on your palms and tiptoes. Make sure both arms are perpendicular to the floor. Stay in this position while activating your core and glutes and slowly lower your body to the floor.
- If you're just starting out, hold on to 30 seconds of plank posture. Gradually extend the duration to 60 seconds.
- While defending, make sure your body forms a straight diagonal line from head to heels.
- Do this exercise once every 1-2 days to be more useful.
Step 5. Do more intense crunches to strengthen your abs and upper hips
Lie on your back while straightening your legs up perpendicular to the floor and crossing your arms in front of your chest. Bring your elbows to your knees while activating your abdominal muscles and lifting your back off the floor and slowly lower your body to the floor.
Do this move 2 sets, 25 times per set. Practice 3-4 times a week
Step 6. Do squats to strengthen your core muscles
Stand straight and spread your feet slightly wider than your hips. Straighten your arms in front of you and bring your palms down. Bend both knees slowly as you back your buttocks and straighten your back. Lower the body as low as possible while maintaining balance. Press both heels into the floor to return to standing straight.
- To make the exercise more useful, do this movement 2-3 sets, 15-20 times per set.
- Do squats at least 2 times a week to strengthen your core muscles.
Step 7. Perform table posture while lifting one leg
Place both palms and knees on the floor. Straighten your elbows and make sure your arms are perpendicular to the floor. Lift one leg off the floor until the thigh is parallel to the floor while keeping the knee bent at 90°.
Do this movement 2-3 sets, 10-15 times per set. Exercise both legs equally
Part 2 of 2: Disguising the Hips with Clothes
Step 1. Wear clothes that fit your body, but are not tight
Tight clothes expose the hips because the material will follow the curves of the body. Therefore, choose clothes that are a bit loose or the size is according to your body, but not tight. For example, combine a loose blouse with straight trousers so that the proportions of the upper and lower body are more balanced.
- Dresses that stretch from the waist down can disguise the shape of the wider lower hips and make your curves look like an hourglass.
- Size-fitting blouses and blazers help you hide your hips without having to wear clothes that are too big.
Step 2. Choose a clothing material that does not stick to the body
Soft and slightly thick fabrics, such as cotton, are very effective at hiding a wide lower hip because cotton fabrics don't stick to the body. In addition, thick fabrics that are a bit stiff, such as denim, can hide the shape of your hips because fabrics with this texture don't expose your curves. Do not wear clothes made of elastic, such as spandex or lycra, because they expose the hips.
Step 3. Wear a blouse or shirt and a long sweater that covers the lower hips
To cover your hips, wear a cardigan, blazer, shirt, or long blouse that covers the entire hip. When buying clothes, take time to fit them to make sure the shoulders are not too wide and the waist or hips are not narrow.
A long cardigan with no front button drapes can add to your clothing collection
Step 4. Wear a peplum dress to hide the big difference between waistline and lower hips
Peplum is a bell-shaped dress, blouse, and jacket that ruffles the waist and extends down to the hips. This model makes the curves of the body look like an hourglass, but covers the hips so that the wider lower hips are not visible. Buy dresses, shirts, blouses, and peplum blazers and pair them with trousers or skirts that fit your body size.
- Peplum-style clothes can disguise a wide waist by making the body seem curvy.
- Make sure the ruffled part of the shirt covers the widest part of the body and the peplum hem hides the wide lower hips.
Tips
- Pear-shaped hips cannot be changed by dieting because body shape is determined by bone structure, not body weight.
- Although they can be hidden, pear-shaped hips cannot be changed.
- Pear-shaped hips are normal and have nothing to do with physical health. Whatever the shape of your hips, accept yourself as you are and be confident!
