How to get bigger buttocks and wider hips quickly and naturally
If you want to achieve a naturally curvy body, think of it as an achievable goal. Two things are essential: exercise and a good diet.
Without a good diet, you will not be able to build muscle. Without exercise, you will not see results and, in addition, you can begin to put on weight.
These are some of the ways to get bigger buttocks and wider hips quickly and naturally.
1- Side lunges
Any type of lunge is good for your glutes and hips. However, side lunges are a bit more effective because they use the muscles in your hips.
This type of lunge also allows you to work your glutes and thighs, while allowing you to work the major muscles in your lower body. Also, side lunges limit the impact on the knees.
- Stand with your feet and knees together.
- If it’s comfortable for you, hold a pair of dumbbells.
- Take a big step with your right foot to the right side.
- Slowly lunge toward the ground, without extending your right knee past your toes and keeping your left leg relatively straight.
- Now push off with your right foot to return to a standing position.
- Repeat the same process with the other side.
- Do 3 sets of 10 on each side. Repeat this exercise 3 times a week.
2- Dumbbell shoulder squats
Squats are one of the best exercises to widen your hips. They target the inner and outer hips, promoting muscle growth in those areas.
In addition to increasing the size of your hips, squats also tone your thigh muscles. There are different types of squats, but dumbbell squats are the most effective.
- Stand up holding a pair of dumbbells on your shoulders.
- Keep your head up, brace your abs, push your hips back, and bend your knees.
- Slowly lower your body into a squat position with your hands by your sides.
- Hold this position for a few seconds.
- Then push back up to the starting position.
- Repeat the exercise 10 to 15 times or more, as recommended by your trainer. Do this exercise 3 times a week.
3- Step-Ups
Consisting of going up and down the steps, it is effective for developing several lower body muscles, including the gluteus maximus muscle, and the gluteus maximus. Also, it helps keep the leg muscles toned.
- Place a step or sturdy bench in front of you.
- Approach him with your back, legs, and arms outstretched, and feet hip-width apart.
- As you exhale, step up to the center of the step with your right leg, keeping your other leg behind you for balance.
- Inhale and slowly bend your right knee, then lower to complete one round.
- Do 5 to 10 reps on one leg, then switch to the other. Do this exercise for at least 20 minutes once a day.
4- Donkey kicks
To widen the hips, another effective exercise is the basic donkey kick. This simple exercise strengthens your gluteal muscles, and also helps you enjoy a bigger butt.
- Get down on a mat on your hands and knees.
- Keeping your head straight, place your hands under your shoulders and keep your knees and hips in line.
- Now lift your right leg, keeping the rest of your body as it is.
- Stretch your foot as far as you can, without moving your body.
- Go back to the starting position.
- Do the same steps with your left leg.
- Do at least 8 repetitions with both legs. Do this exercise at least 3 times a week.
5- Glute Bridge
This strength training exercise targets the muscles in your glutes and lower back to keep them toned and fit.
- Lie on your back on the floor.
- Keep your hands by your sides and your knees bent, with your feet shoulder-width apart and flat on the floor.
- As you exhale, gently lift your hips off the ground, keeping your back straight.
- Keep your hips raised for a few seconds.
- Breathing in, slowly lower your hips to the ground.
- Repeat it 8 to 10 times. Do it 2 or 3 times a week.
6- Chair posture
In this exercise you basically sit on a chair but without the chair. Work your butt muscles to give them a nice round shape. It is also effective in strengthening the core muscles ( glutes ).
- Stand with your feet touching.
- Raise your arms up, palms touching.
- On an exhale, bend your knees and bring all of your upper body weight toward your heel as you bend.
- Stay in this position for 10 seconds and take a deep breath.
- Inhale and return to the starting position.
Perform this exercise for a minimum of 1-2 minutes daily in conjunction with other workouts to firm up your glutes.
Along with exercise you also have to focus on diet. When physical exercise is combined with a healthy diet, you will see results faster.
- High-quality, high-protein foods are extremely beneficial for improving any feature of your body. Some options are: fish, chicken, lean red meat, buttermilk, beans, legumes, and eggs.
- Enjoy a post-workout protein shake to ensure your muscles are properly repaired and rebuilt.
- Eat foods rich in minerals and vitamins to help your body digest protein properly. These foods include nuts, green leafy vegetables, tomatoes, quinoa, rolled oats, and berries.
- In any case, you should drink an adequate amount of water to keep your body well hydrated.
