How to get bigger hips and smaller waist is a question that concerns a lot of girls nowadays. Our article is aimed to help these ladies solve their problem and get the desired result fast. We have collected the best nutrition tips and exercises for you to get the body of your dreams.
How to make your hips bigger and waist smaller
Thin waist and beautiful hips are the desire of any girl. They emphasize the silhouette, adds femininity and confidence. Nowadays, to obtain a smaller waist and bigger hips you need to work on yourself a lot. Not all methods and exercises effectively affect these parts of your body. To make a gracious physique, you need to figure out what influences the size of the waist and hips why they are not in shape you desire.
The answer to the question of how to make your hips bigger and waist smaller is, first of all, proper nutrition. Nutritionists advise consuming less gluten and bakery products. The diet should include proteins and fibre. Breakfast should be regular and full. A healthy diet helps to eliminate toxins and wastes from the body.
Exercises for smaller waist
Before any exercise, you should warm up the muscles and then start weight training. There are a considerable number of exercises in which the abdominal muscles are involved, but the following are considered to be the most effective for getting smaller the waist:
- Swinging legs. Lie down on your back, press your shoulder blades to the floor, bend your legs at the knees, hold your feet against the floor. Swing the legs to the right and left until the thigh touches the surface from 5 to 15 times. At the same time, the body should remain motionless, and the shoulder blades pressed to the floor.
- Abdominal crunches. Lie on your back, place your hands behind your head. Feet straighten and gather together. Raise the upper half of the body 10-15 times.
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- Left-right squats. Drop on knees, hands chained behind your head. Lower the hips alternately on the left side, then on the right side, lifting down on the floor near the knees. Repeat 10-15 times.
- Trunk bending. Stand straight, put your feet shoulder-width apart. Perform body bending to the side as low as possible. Repeat 15 times in each direction.
- Running as well as other cardio workouts play a significant role in fat burning.
How to get wider hips
A lot of women dream of having the perfect figure, however, the ideas about this differ slightly in each case. Some girls want to learn how to get wider hips and make appropriate efforts to achieve this.
Squats performed with a special technique will help to make your hips wider. The legs should be placed a little wider than the shoulders and the toes apart, and the heels should not be pulled off the floor at any stage of the exercise. Squat is necessary as if to sit on a chair, but deeper so that the hips touch the lower part of the legs, and hands at such moments should be put forward.
Squatting should be slow and feel how much the thigh muscles are tensed up, and when they reach the lower position, i.e. when touching the hips with the heels or calves, fix the upper body in this position for at least 10-20 seconds. It is necessary to rise to the starting position slowly, queezing the hips, so that they feel the load required, without which it is impossible to increase their volume.
The effect will be noticeable with the regularity of such exercises, the required duration of their execution and the number of repetitions, which should gradually reach 40-50. To further consolidate the desired result, it is worthwhile to take advantage of the burdening in the form of dumb-bells. Squatting with a load should be carried out with the observance of all safety measures. In particular, try to keep your back straight, only slightly arched, and toes should be with anti-slip soles.
How to get a smaller waist and bigger hips fast
It’s not hard to get a thin waist and bigger hips. The main thing is to have willpower, eat right and exercise. Here is a how to get a smaller waist and bigger hips workout, that will free you from the problem of how to get bigger hips and smaller waist:
Sumo squats with dumb-bells
Starting position: take one dumb-bell with two hands (you can start with 3-5 kg) and hold it in front of you with your palms down. Legs set wide, like sumo wrestlers: about 30 centimeters wider than shoulders. Toes look out.
Final position: keeping your back straight, slowly crouch down to parallel with the floor. Keep a slight bend in the waist and do not tear off the heels from the floor. When descending to the desired point, start moving up and return to the starting position. Do 15–20 repetitions, in a 2–3 set.
Starting position: Lie on the floor, face down, keeping your body weight on your toes and forearms. Elbows should be strictly under the shoulder joints. Feet together.
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Final position: the body should be a straight line from the top of your head to the heels during the exercise, the hips are tense, try to gather in the stomach. Fix the body in this position throughout the entire set. Beginners can try to alternate: 30 seconds of the exercise, 30 seconds of rest (3 times), then the exercise time should be increased, the rest time remains unchanged.
Abdominal crunches lying on the floor
Starting position: lie on your back, bend your legs at the knees at 90 degrees, place your hands behind your head.
Final position: with an accentuated effort of the abdominal muscles, begin to tear the shoulder blades from the floor, crunching the body. At the top of the exercise, take a 1-2 second pause, then return to the starting position. The number of repetitions should not exceed 20 (for beginners), the number of sets is 3. Do not strive for the number, pay attention to technology.
Lifting the hips on one leg
Starting position: lie on your back, bend one leg at the knee, and keep the other one in the air.
Final position: begin to lift the hips upward with an emphasis on one heel. In the upper position, linger, straining the hips: the main load should fall on the gluteal muscles! This exercise can be performed with dumb-bells or weightlifting plate. You should perform 3-4 sets, 12-15 repetitions (for each leg).
Swinging foot on all fours
Starting position: get on all fours, look forward.
Final position: on the exhale, lift off one of the legs from the floor and, without straightening it, direct it upwards, straighten the leg from the middle of the amplitude and lift it as high as possible. At the top point, tighten the hips and stop. While moving, the whole body, except the working leg, must remain motionless. Ideally, you should do 4 sets of 12 repetitions (for each leg). If you can do more, try putting weights on your feet.
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