How to Get Bigger Hips

Celebrities with hourglass figures, like Scarlett Johansson and Sofia Vergara, are incredibly captivating. While a narrow waist is crucial, having well-defined hips also plays a significant role in drawing attention. If you aim to enhance your hip shape, here are some steps to help you achieve a more attractive silhouette.

Perform Hip-Focused Exercises. Leg lifts to the side, hip raises, and squat kicks are all effective exercises in a hip-boosting workout routine. The ultimate move for building hips is the side lunge with dumbbells. Lunge exercises are incredibly beneficial for the hips, and adding dumbbells makes this traditional move a more intense version, designed to enhance endurance, increase muscle growth, and expand hip width.

• Position your feet over 60 cm apart, with your toes slightly angled outward. Bend your right knee into a lunge position, keeping your left leg straight and your left foot planted firmly.
• Lower yourself until your thigh is parallel to the floor, engaging your glutes. Then push back using your hip strength, extending your right leg fully. Do not bring your feet together; they should remain over 60 cm apart during the entire exercise.
• Repeat the movement to the other side. Lower yourself until your knee forms a 90-degree angle, then push back to the standing position. Once again, keep your feet firmly positioned for maximum joint protection and muscle stretch.
• Use two dumbbells. Hold one in each hand. When you lunge to the right, the right hand holds a dumbbell outside the right hip, and the left hand holds a dumbbell between your legs. Swap the dumbbells when you switch sides—left hand holds the dumbbell outside the left hip, and right hand places it between the legs.

Try Yoga. There are plenty of yoga poses specifically designed to help increase your hip size. These exercises build muscle and boost flexibility, making other hip exercises easier to perform. Poses like Frog Pose, Pigeon Pose, Lizard Pose, and Cow Face Pose are some you should get familiar with.

Sit on Your Butt. Simply sitting can help you achieve larger hips (and a bigger butt). A study published in the journal Cell Physiology found that the pressure on the buttocks and hips from prolonged sitting can significantly cause fat to accumulate in these areas. Cells react to their environment, and according to one researcher, when you sit, fat cells are compressed for extended periods, "producing triglycerides (the primary form of stored fat in the body) faster and in higher amounts."

Have a Baby. While you certainly wouldn’t have a child just to increase your hip size, it’s possible that your hips may widen after giving birth. For some women, their hips gradually return to their pre-pregnancy size, while for others, the hips stay larger and maintain that size.

Consider Surgery. If you’re willing to go under the knife to achieve a look similar to Kim Kardashian’s famous curves, there are several procedures worth considering. You can have the desired hip size by undergoing fat grafting, where your own fat is injected into the hip area. Alternatively, hip implants involve placing silicone inserts under the skin to create a fuller appearance.

Wait. As you age, your hips naturally get wider. Research shows that you don’t need to gain weight to get larger hips as you grow older. A study involving participants from ages 20 to 79 found that pelvic width, the distance between the hip bones, and hip bone diameter all increase with age. The oldest participants had the widest pelvic frames, with a 2.5 cm difference in pelvic width between the oldest and youngest participants in the survey.

Padding Your Hips. You can make your hips appear fuller and more feminine without exercising.

• Buy padded underwear. Look for lingerie that comes with removable padding, which can increase your hip size by a few centimeters.
• Use silicone pads to create a fuller hip shape. Secure these pads with adhesive or tuck them into microfiber underwear or tight-fitting pants.
  • Just remember, this new look might make it harder to fit into your favorite pair of jeans, so a shopping trip may be necessary.

Change Your Wardrobe. You can style your clothes to highlight your hips and create the illusion of a fuller shape.

• Emphasize your waistline when selecting outfits. Wear belts or sashes to create the appearance of an hourglass figure.
• Pay attention to cuts and colors. Light denim and lighter-colored pants can draw attention to your hips. Opt for low-rise jeans to accentuate your waist or classic straight-leg jeans. Choose pants with larger pockets in the front and smaller pockets in the back.
• Buy flared or layered dresses to give the illusion of larger hips.

Adjust Your Posture. Stand tall with a straight back, relaxed shoulders pushed back, and shift your body weight onto one leg while jutting your hip out. This will create an S-curve in your body. Place both hands on your hips with your thumbs pointing forward and the rest of your fingers pointing backward.

• To achieve the S-line while sitting, simply cross your legs and shift your weight to one hip.

Don't Forget to Swing Those Hips, Ladies. Swinging your hips as you walk creates a feminine vibe and catches the attention of others. Stand tall, relax your shoulders, and push them back. Relax your body. Step one foot in front of the other, allowing your arms to swing naturally. You can add a little emphasis to the swing, but avoid exaggerating. Overdoing the hip swing can make you appear comical.

• Boost the effect by wearing high heels. High heels will make your hips move more naturally to maintain your balance.