Bigger thighs and a smaller waistline is possible, with diet and exercise. Working both areas can be time consuming. Instead, opt for exercises that work your core and hips at the same time. Choose strength exercises to tighten your abdominal muscles and build your hips.
Diet
1
Trade nutritionally deficient foods, like chips and take-out, with healthy choices and avoid stomach weight gain. Learn to cook healthier alternatives to your fast-food favorites, for example, such as baked homemade French fries and whole-grain vegetable pizza.
2
Pack your refrigerator with an array of fresh fruits and vegetables, and lean proteins too. Eliminate 26 pounds a year as you shape your hips. Just drop 250 calories from your daily diet. Lower each meal breakfast, lunch and dinner by 50 calories. Reduce your snacks by 50 calories as well. Don’t skimp on nutrition though. Make this an opportunity to be creative with your meal planning. Be on the lookout for healthier options to traditional snacks and greasy, stomach bulking meals.
Exercise
1. Squat.
Every search for ‘how to get bigger hips in a week’ leads you to squats. We’ve all seen the memes and videos showing the effectiveness of squats and though it is over-praised, squats work by making your glutes firmer. This results in a bigger bum and wider hips.
Squats focus on your Gluteus Maximus butt muscle. Whenever you squat, this muscle contracts and relaxes eventually toning your bum and thighs. For squats to work, you have to go in deep to engage the muscles more. You also have to bend your knees well and no; squats will not hurt your knees.
2. Yoga
Yoga hardly comes up on the list of how to make your hips wider exercises, right? Despite that, yoga poses are beneficial in sculpturing a strong and a firm butt. Essentially, yoga relaxes the mind, and this makes it easier for your body to lose the extra fat. Some of the best poses include the crow, lizard, pigeon, crane, and tree poses.
4. Side Lunge
Side lunges are the best answer to your ‘how to increase hip size’ question. It is effective because you have to use your hip muscles. For you to make a side lunge well, you have to stand straight with your toes slightly turned out.
With the left foot firmly on the ground, you should take a broad step to your right with your right foot and then, lower your body while planting your right foot until the right foot is parallel to the ground. Your abs and glutes must be firm because you need this strength to push your yourself back to the starting position as you make a switch to your other side
5. Side-lying Leg Lift.
As the name suggests, these are exercises which involve lying on your side and lifting your legs easy, isn’t it? Just make sure that one food is stacked on top of the other foot. Your forearm should be on the ground to support your upper body.
Natural Herbs and Plant Extracts
Here is a look at some of the ingredients and herbs you may consider taking:
1. Maca Root Extracts.
This extract, originally from Peru effectively works by increasing the optimum levels of estrogen by working with the pituitary gland. You can take it in powdered form with your smoothies, juices, and soups. When used alongside exercises, you will start seeing an increase in the size of your thighs, hips, and glutes.
2. Pueraria Mirifica.
This is a plant native to Thailand, and it is rich in estrogen. Though it works, if you are very sensitive to high estrogen levels, you should avoid too much of this plant. Otherwise, you’ll have an increase in the size of your butt and hips.
3. Fenugreek.
If you have been wondering about how to widen hips naturally, you may consider this plant extract which not only makes your hips bigger but your bum as well. You’ll also notice an increase in the size of your boobs. These effects are the result of diosgenin, an active ingredient which increases the level of estrogen in the blood.
4. Fennel seeds.
This isn’t just a source of estrogen, it is also an excellent source of super foods. The essential minerals and vitamins mentioned earlier on.
You may also consider Dong Quai, basil, alfalfa, Saw Palmetto, licorice, sage, blessed thistle, red clover, wild yam, and chaste berry.
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