Wide hips are increasingly popularized by celebrities such as Kim Kardashian and Beyoncé. There are steps you can take to make your hips appear bigger. However, a significant accumulation of fat in any part of the body is certainly not healthy. Remember that being healthy is much more important than having a body like a celebrity. To have a prime body and feel satisfied with yourself, you can train the upper, middle, and lower muscles of the body accompanied by a healthy diet.
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Method 1 of 3: Strengthening Muscles
Step 1. Do squats regularly
Squats are a classic exercise that can strengthen your hips and core. Include squats in your daily exercise routine to strengthen the muscles around your hips. To start, stand with your feet shoulder-width apart, and hold two dumbbells at your sides.
- Choose a dumbbell weight that feels comfortable. If you are just starting out, use light weights, about 1–2 kg. To find out what weight is safe for you, talk to a trainer at a gym or doctor.
- Straighten your back while tightening your core. Bend your knees to lower your body. Look at the top of the shoe when squatting. You should be able to see the top of the shoe, otherwise your knees are too forward.
- Lower your body until your thighs are parallel to the floor. Then, return to the starting position. Repeat this exercise 10–12 times.
Step 2. Do lunges
Lunge is also an exercise to strengthen the hips and thighs that can define the shape of the hips. To perform a lunge, stand with a dumbbell in each hand. Choose a weight that feels comfortable. Take one step forward with your left foot.
- When the left leg is in front, bend both knees. Lower the body slowly.
- Use your feet to push your body back to the starting position. Follow with the other leg.
- Repeat this exercise about 10–12 times.
Step 3. Take a yoga class
Yoga involves a variety of stretches and poses that work the core muscles a lot. So, yoga can also strengthen the core of the body and make the hips look bigger. Try signing up for a yoga class at a gym or community center if you want your hips to look stronger and bigger.
If you can't take a class, there are plenty of yoga exercises on the internet. You can also buy yoga DVDs. However, be careful when yoga alone. Practice easy poses first, then slowly try harder ones, and don't try poses that make you uncomfortable
Step 4. Try planks
Planks are a great exercise to tone your core and get a flat stomach, which will make your hips appear bigger. Do planks several times a week as part of your exercise routine.
- To do the plank, start in a prone position on the mat. Place your elbows under your shoulders and hold your hands under your chin.
- Lift your body to form a bridge from your shoulders to your toes. Support your body weight with only your toes and forearms on the floor, tightening your chest, stomach, lower back, buttocks, and leg muscles. Hold this position for 10 seconds when just starting. After a few exercises, try to hold on for up to 3 minutes.
Step 5. Perform side lying leg lifts
You can add ankle weights for this exercise. Leg weights can be purchased at a gym or exercise store, but make sure you start with light weights. Take a side-lying position. Lay one leg on top of the other, and place your hands on your hips.
- Raise your legs until they are about 45 degrees off the floor, then lower. Repeat 10–12 times. To build muscle, do three sets of 10–12 reps.
- Switch to the other side after completing a set and repeat with the other leg.
- Like squats, the weight you need will depend on your fitness level. It's best to start with light weights. Talk to your doctor or trainer to determine a safe weight for you.
- If you feel you need more resistance, try holding dumbbells above your knees as you lift your legs. This way, you can increase your resistance without risking injuring your knee.
Step 6. Include strength training for the shoulders
This may seem counterintuitive, but strengthening your shoulder muscles will make your waist appear smaller and your hips will appear wider. Do some simple shoulder exercises like the overhead dumbbell press, dumbbell pec fly, and dumbbell rear fly to get that effect.
Method 2 of 3: Lose Belly Fat
Step 1. Adopt a healthy diet
Belly fat can make your hips appear smaller. Overall weight loss can reduce belly fat and make your hips appear bigger. To lose weight, the first step is a healthy diet.
- Most of your diet should consist of plant-based products. Eat fruit, vegetables, and whole grains. Choose brown rice over white rice, and whole wheat bread over white bread.
- Eat lean protein, such as fish and poultry, and low-fat dairy products. For example, choose salmon over steak.
Step 2. Reduce sugar intake
Sugar contributes to weight gain. So, try to reduce sugar. Sugary drinks are the biggest culprit because many people don't think about calories in liquid form.
- Avoid sugary drinks such as sodas, lattes, and alcoholic beverages such as cocktails, wine, beer, and wine coolers. Instead, drink lots of water and choose non-sweetened beverages such as plain iced tea and club soda. To add flavor to water and other low-calorie drinks, add a squeeze of lemon or lime.
- Read food and drink labels before buying. Sugar is found in foods you might not expect, such as bread, yogurt, and sauces. Look for terms like fructose, dextrose, and maltose in the ingredients list. These are all names for added sugar.
- Women should try to limit added sugar to 24 grams a day, which is about 6 teaspoons. Men should limit added sugar to 36 grams a day, roughly 9 teaspoons.
Step 3. Eat small portions
Without realizing it, you consume more calories than you realize. Portion sizes are sometimes quite large, especially when eating out. So, be aware of your meal portions.
- Try to avoid eating out. If eating out, share the dish with your friends to reduce the calories. If the restaurant has a special menu of low-calorie foods, order that.
- Be aware of how much you eat at home. One serving of carbohydrates is about the size of a hockey ball. For dairy products, 28 grams is roughly the equivalent of six dice. One serving of protein should not be bigger than a deck of cards.
- Eating slowly also helps. The body will be satisfied and you will more quickly realize that you are full.
Step 4. Record your eating habits and progress
It will be helpful to note your eating habits, weight you have lost, and how many inches you have lost from your waist. You can track progress and realize on what days you usually get off track. Progress logs also help keep you motivated because you can see them every day.
Also include other factors that influence weight loss. For example, record your stress level, sleep schedule, and daily exercise
Method 3 of 3: Enlarge Your Hips with Appropriate Clothing
Step 1. Find ways to make your waist appear slimmer
If you want an instant solution, change the way you dress. Look for clothes and patterns that slim the waist. Thus, people's attention will be directed to the hips.
- Try wearing a belt if your waist is already small. The belt will accentuate your curves and create an hourglass shape. Belts are especially helpful if you wear shapeless clothes. If your waist is not small, choose light colored clothes on the top and dark on the bottom.
- High-waisted pants and skirts can make your hips appear bigger by slimming your waist.
- In cold weather, choose a sweater that forms the body. Avoid layered clothes that hide your body shape.
- You can also try shapewear, such as Spanx, under clothing to make your waist appear slimmer.
Step 2. Select vertical stripes to create a sleek look
Wear vertical stripes, especially those that go past the waist. The stripes create a slim effect that makes the hips appear wider and the body more attractive overall.
- Vertical lines are not suitable for everyone. For example, if your body is carrot-shaped, or large on the top, vertical stripes will have the opposite effect and actually make your hips appear narrower.
- Wear pastel colors where you want to accentuate, like your hips, and use black where you want to slim down, like your waist. For example, wear a light blue skirt with a black top to accentuate your hips and slim your waist.
Step 3. Buy good pants and jeans
Opt for tight pants and jeans. Tight jeans and leggings will attract more people than baggy pants. Low-waisted jeans also help accentuate your figure.
Try wearing pale pants and jeans. Pale colors will draw attention towards the hips and make them look wider
Step 4. Try on a pencil skirt
A pencil skirt is a skirt that wraps around the hips so that the hips look bigger. Put on a pencil skirt and see if your hips stick out even more. Make sure you are looking for a skirt that enhances your body shape.
- If your body is small, choose a size that is specifically made for petite women. High-waisted skirts are also good because they will make the body appear taller.
- If you are narrow, look for a pencil skirt that falls at the waistline. Details such as zippers and pockets on the hips can make the body more charming.
- If you have a natural hourglass shape, you will suit almost any type of pencil skirt.
Tips
- Search the internet for exercise routines. Choose a program that is interesting and that will motivate you to keep exercising.
- Despite all other reasons, try to stay healthy. While it may seem like fun if you have a body like your favorite celebrity, wide hips are a trend that may be passing. Health must be a top priority.
- Be consistent, but be patient. You can change the shape of your hips, but make exercise and nutrition a part of your life. It will take some time for the results to be visible.
