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There are several exercises, thanks to which you can optically widen your hips and enlarge and round your buttocks. The exercises involve the gluteal muscles, minor and medium muscles, as well as the tensioner of the broad fascia stretching along the hips. Their regular training will make your figure take on sexy shapes. Learn about effective exercises for wider hips and a round bottom.
Wider hipsandprotruding bumis a canon of female beauty promoted by Kim Kardashian, Kylie Jenner and Bella Hadid. A lot of girls would give a lot to have these curves. Fortunately, there areexercisesthat can help you getwider hipsandbigger buttocks . They develop 4 muscle groups that are essential for building the lower body. These are: the gluteus major, middle and minor muscles, and you tighten the fascia. By exercising regularly, you can build them up, and then your buttocks and hips will be clearly visible.
In addition to exercise, diet is very important. For tips on what to eat to gain a feminine shape without getting cellulite, see the end of this article.
Hip expansion exercises
The following exercises engage the tensioner muscle of the broad fascia.
1. Side leg elevation lying down
Lie on your side, join and straighten your legs. As you exhale, lift your outer leg up (but not too high) until you feel tension in your thighs. Inhale, lower down by bringing both legs together again. Repeat 10-15 times on each side.
Advanced version: attach additional weight to the lifted leg around the ankles.
Rest for 30 seconds between exercises. You can repeat the entire hips widening and buttocks rounding training in 2-3 series.
2. Standing side-to-side lift
Stand sideways against the back of the chair, put your hand on it for balance. Place your other hand on your hip. Tighten your stomach and straighten your back. Raise the outer leg a dozen or so centimeters above the ground (it should be straight), and then lower it. Repeat 10-15 times.
Advanced version: the exercise will be more effective if you do it with a rubber band. Hook the strap around your ankles and lift the outer leg while stretching the rubber band.
3.Lunges to the side
Stand up straight, clasp your hands together in front of you into a fist. Make a lunge with your right leg to the side. Slowly shift the weight to the side leg and bend your right knee to lower yourself. Then straighten your leg and return to a standing position. Repeat the exercise alternately from side to side for a total of 20 times.
Advanced version: pick up 2-4 kg dumbbells. With each lunge, bend your elbows and bring the dumbbells to your chest.
This will be useful to youIn addition to strength exercises that will enlarge your hips and bottom, it is important to use exercises to slim the waist. The smaller the waist circumference, the wider the hips and buttocks appear. The russian twist and exercises with hula-hoop and twister give very good results.
Bum rounding exercises
The following exercises involve mainly the gluteal muscles and thigh muscles.
4. Sumo squats
Stand astride. Point your toes outwards. Clasp your hands into a fist in front of you. Inhale, bend your knees and do a deep squat, pushing your hips back. The weight of the body should rest on the heels at all times. As you exhale, straighten your legs and return to the starting position. Do 10-15 squats.
Advanced version: when doing the squats, pick up an extra weight, such as a 6 kg kettlebell.
5. Donkey Kicks
Assume a propped kneeling position - hands are in a straight line under the shoulders, knees under the hips. On the exhale, dig one leg back and up (it may be slightly bent). Inhale, lower your knee and bring it under your stomach. Do 15 kicks with each leg.
Advanced version: attach additional load to the ankles.
6. Glute bridge
Lie on your back. Bend your knees, stretch your arms along your body. As you exhale, lift your hips high off the ground. With a breath in, lower it down. The exercise will be more effective if you flex your abs at the same time. Remember not to tear your back from the floor by jerking, but vertically - this way you will not strain your spine. Repeat the exercise 10 times.
Advanced version: lift one leg vertically upwards and do 15 repetitions on each side. Instead of a glute bridge, you can also perform a slightly more difficult hip thrust, e.g. with a barbell or a kettlebell.
Worth knowingWhat to eat to have wider hips and a round bottom?
Protein
To widen your hips and buttocks, you need to build up the muscles in your lower body. Protein is the building block of muscles - so you need to increase its amount in your diet. Reach for natural sources of protein: eggs, chicken breast,yoghurt, cottage cheese, legumes.
Complex carbohydrates
It is equally important to provide the body with the optimal amount of carbohydrates. But beware - not simple (these can be found in sweets, fruit, rice, white flour products), but complex. Simple carbohydrates will make you gain weight, but at the same time the condition of your skin may worsen - on the bottom and hips, instead of elastic skin, there will be jittery jelly and cellulite. Therefore, eat complex carbohydrates that will give you energy and regulate your metabolism. Their good sources are, for example, brown rice, quinoa, oatmeal, wholemeal bread, graham buns.
He althy fats
The next ingredient in your diet should be he althy omega-3 and omega-6 fats. You will find them in oily sea fish such as herring, tuna, halibut, salmon, walnuts, avocado, olive oil and linseed oil. Adequate supply of these products will make your skin supple and taut.
Fiber
Provide your body with a lot of fiber, e.g. in the form of green leaves, to remove residual toxins from the body on an ongoing basis. Thanks to this, you will reduce the risk of cellulite on the thighs and buttocks.
Important:To round your shapes, do not limit your daily caloric intake. Calculate your caloric requirement and add about 100-200 kcal to it.
Sample menu
Breakfast: porridge in water with banana, walnuts, a tablespoon of peanut butter and chopped chocolate 70%.
2nd breakfast: graham bread roll with cottage cheese with chives and radish, green tea.
Lunch: grilled chicken breast with vegetables and brown rice or quinoa. Orange juice.
Afternoon tea: cleansing green smoothie with spinach, parsley, kiwi and pineapple.
Dinner: wholemeal bread with tuna paste and olives, tea.