How To Increase Hip Size, Exercise, And Diet

How To Increase Hip Size, Exercise, And Diet

How to increase hip size? Do you know how the personality of a Bollywood or Hollywood movie star looks so attractive, how all kinds of clothes suit them? This is because they pay equal attention to all the parts of their body, exercise all the organs equally, and take care of their diet. 

Hips are also an important part of our body, so you must pay attention to them too. The right size of hips can make a big difference in your personality.

Thin hips do not look good at all and because of this both boys and girls remain upset. Due to thin hips, even the most expensive jeans and dresses do not look good. 

Whereas if the size of the hips is right, it makes the clothes look good on the body and also improves the personality. Ways to increase hips size are not easy, for this, you have to work a little. The size of the hips can be increased by paying attention to some exercise and diet.

Here you will learn about how to increase hip size, exercises to increase hip size, foods to increase hip size.

How To Increase Hips Size?

As mentioned above, exercise and diet are most important to increase the size of the hips. Some people also use cream and oil to increase the size of the hips. While some people even get surgery to thicken the hips. These ways to increase hips are very expensive, as well as they can have side effects. Therefore, it would be better if you increase the size of the hips only with the help of exercise and diet.

Increasing hip size with the help of exercise and diet is considered the safest and does not cause any harm to the body. Exercise strengthens the hips by putting pressure on the muscles of the hips, due to which these muscles develop and this leads to bulges on the hips. Protein-rich diet is also very important for growing the muscles of the hips.

First of all, we will talk about exercise. Some of the best exercises to increase the size of the hips are as follows. With regular practice of these exercises, you can increase the size of your hips.

Squats

Squats | How To Increase Hip Size

Squats exercises are most effective in the way of increasing the hips. By doing regular squats, the muscles of the thigh, glutes, and hips get strong, due to which these muscles grow rapidly. Also, doing squats strengthens the legs and also increases stamina in the body. Be sure to practice this exercise to increase the hips.

How To Do Squats To Thicken Hips

  • First of all, stand straight, keep your hands in front.
  • Now bend both the knees and move the hips back a little.
  • Keep in mind that there should be an equal gap between both the feet as shoulder width.
  • Now take the body down like the ground, do not sit full, and stay in the squat position for a while.
  • Repeat this process 12 to 15 times like this.

Also Read: 8 Exercises To Reduce Breast Size

Hip Circle Exercise

Hip Circle | How To Increase Hip Size

To make the hips fat, hip circle exercise is also very beneficial as well as it is a very easy exercise, every person can do it easily.

How To Do Hip Circles To Increase Hips

First of all, stand up straight.

  • Now lift on one leg and move it back and forth in a circular motion.z
  • Do 15-20 circles in both directions.
  • Now rest for a few seconds and then repeat with the other leg.
  • To make this exercise difficult, increase the width between the feet a little.

Donkey Kick Exercise

Donkey Kick Exercise | How To Increase Hip Size

Donkey kicks are a great exercise for shaping the hips. It is also known as glute kickback exercise. Its regular practice strengthens the muscles of the hips.

How To Do Donkey Kick To Increase Hips Size

  • First, get into the tabletop position.
  • Now lift the right knee and bring it forward slightly and then kick it back.
  • Repeat this process 15-20 times.
  • Meanwhile, focus on the muscles of the hips.
  • After that repeat it 15-20 times with the next leg as well.

Side Lunge

Side Lunge | How To Increase Hip Size

Lunge exercises are a great exercise for the legs and hips. Its practice is also very beneficial to strengthen the thigh and hips. Also, its practice benefits the whole body. This exercise can be a bit difficult for beginners, but it can be done easily with regular practice.

How To Do Side Lunge To Increase Hip Size

  • First of all, stand up straight.
  • Keep some distance between your two feet.
  • Keep both the hands straight forward.
  • Now bend the knee of the right leg to 90 degrees, meanwhile, the left leg should be completely straight.
  • After that straighten the right leg and come to the initial stage.
  • Similarly, repeat it with the left leg.
  • Do 2-3 sets of 10-12 reps with both legs.

Sumo Walk

Sumo Walk | How To Increase Hip Size

Sumo walk is another easy exercise to increase hips size. This exercise directly targets the glute muscles, which strengthens these muscles.

How To Do Sumo Walk

  • First of all, stand up straight.
  • Now come to the squat position.
  • The gap between the legs should be greater than in the squat position.
  • For this, you see the image above.
  • Now slowly move forward in this position.
  • Do walk 10-12 steps, gradually increase it.

Yoga To Increase Hip Size

Yoga is also very effective in increasing the size of the hips. Below we are telling some of the best yoga poses to increase the hips.

Thunderbolt Pose, or Diamond Pose

Thunderbolt Pose, or Diamond Pose | How To Increase Hip Size

To strengthen the muscles of the hips Thunderbolt Pose, or Diamond Pose is the most asana Thunderbolt Pose or Diamond Pose. It can be easily practiced by people of all ages.

How To Do Thunderbolt Pose or Diamond Pose

  • First of all, lay a yoga mat on the ground.
  • Now bend the knees of both your legs and sit on your toes.
  • Meanwhile, the toes should be together.
  • Keep all the weight of the body on both the feet.
  • The waist should be straight and the chest tight.
  • You can place your hands on the thighs.
  • Stay in this state for a while.

Bridge Pose

Bridge Pose | How To Increase Hip Size

The practice of Bridge poss is very beneficial for the muscles of the hips. During this asana, the shape of the body appears like a bridge or bridge, due to which it has been given this name. Know next how it is done.

How To Do Setu Bridge Pose

  • First of all, lay a yoga mat on the ground.
  • Now lie down on your back on the mat.
  • Bend both your knees and bring them near the hips.
  • Now while breathing in, try to raise the hips by putting pressure on the ground with your hands.
  • In the meantime, the feet should remain on the ground, try to lift the waist as high as you can.
  • You can join hands together or you can also give some support to the waist with hands.
  • Try to stay in this posture for a while and in the meantime keep breathing and exhaling.
  • After that, slowly come out of this posture and rest for a while.

Frog Pose

Frog Pose | How To Increase Hip Size

The body posture in Frog Pose is similar to that of a frog, due to which it is also called Frog Yoga Pose. Frog Pose is most useful in yoga for how to increase hips, it works to stretch the muscles of the hips. The correct way to do Frog Pose is as follows.

How To Do Frog Pose

  • Lie down on your stomach by laying a yoga mat on the ground.
  • Keeping the hands on the ground, slowly raise the head up.
  • Now bend both your knees upwards and bring them near the hips.
  • After that try to hold the toes with your hands.
  • Now take a deep breath and lift your chest upwards.
  • Meanwhile, the eyes should be towards the front.
  • Try to stay in this position for 15-30 seconds.
  • And finally, come back to normal.

Pigeon Pose

Pigeon Pose | How To Increase Hip Size

Pigeon Pose is one of the best postures of yoga. In this posture, the shape of the body looks like a pigeon. This is a great asana to strengthen the hips, you can practice it in this way.

How To Do Pigeon Pose

  • First of all, sit in a diamond posture.
  • After that, lift the body and sit on the knees, like sitting in the posture of Camel.
  • Now place both your hands on the lower part of the waist slightly above the hips.
  • Now slowly try to turn the waist backward.
  • Take the head back also and rest it on the ground, as shown in the above picture.
  • After that, hold the ankles of the feet with both your hands.
  • After staying in this posture for some time, slowly come back to the normal posture.

Also Read: How Can You Lose Weight Without Exercise

What To Eat To Increase Hip Size?

Along with exercise and yoga, diet is also very important for how to increase hips. After exercising, the muscles of the hips will break, which need some essential nutrients to grow. Some of the essential nutrients to make the hips fat are as follows.

Eat Protein Rich Food To Make Hips Fat

Protein is one of the most essential nutrients for the development of muscles and bones. Eat a sufficient amount of protein-rich food to grow the muscles of the hips. For this, you can include eggs, meat, fish, milk, curd, cheese, sprouted grains, peanut butter, dry fruits, etc. in your diet.

Eat Carbohydrate Rich Food To Increase Hips Size

Be sure to also include some good carbohydrates in your diet for muscle growth. Carbohydrates can be very helpful in filling the hips. Include oats, oatmeal, brown rice, sweet potatoes, corn, apples, bananas, etc. in your diet for carbohydrates.

Fatty food is necessary to increase the size of the hips

To increase the size of the hips, it is also very important to have fat in the food. To increase the size of the hips, consume more unsaturated fat ie good fat. For this, you can consume avocado, almond, peanut, walnut, fish oil, peanut butter, ghee, sunflower oil, etc.

Some Important Tips To Increase Hips Size.

  • To increase the size of the hips, do not do too much exercise on the first day itself, it can cause pain in the muscles of the hips, which can make it difficult to get up and down.
  • Along with the hips, you must also exercise the muscles of other body parts. Do not do hip-enhancing exercises every day. Give some rest to the hip muscles too.
  • Do a little jogging in the morning and evening, this also makes the hips in shape.
  • To increase hips, pay close attention to your diet and stop consuming fast food and oily food.
  • It may take some time to increase the size of the hips, so be patient and work hard.

Conclusion

In this article, we learned about how to increase hip size. After knowing about the exercises, yoga, and diet to increase the hips, it can be said that you will have to work hard to increase the size of the hips. You cannot increase the size of the hips without working hard. At the same time, it is also necessary to have some patience to make the hips fat, the size of the hips will not increase in a month or two months, it may take a little more time to grow.

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