How to Increase Your Hip Size by More Than 2 cm

While many cultures are obsessed with slim figures and weight loss strategies, individuals looking to gain weight often struggle to find helpful resources. Gaining weight in specific areas of the body, such as the hips, requires intentional exercises aimed at developing the muscles in those areas. Keep in mind that as your hip measurement increases by a few centimeters, your buttocks will grow too. To enlarge your hips, establish a workout routine focused on your hip region and consume more calories to help build muscle around your hips.

Use the Stairmaster (Stair Climber). Cardio exercises such as using the Stairmaster can help develop the muscles surrounding your hips and buttocks. Incorporating the Stairmaster into your cardio workout routine can contribute to increasing your hip size.

• Studies have shown that using the Stairmaster engages 24% of the glute and hip muscles.
• Use the Stairmaster 1-2 times a week for at least 30 minutes per session.
• To intensify the workout and focus on your hips and buttocks, lean slightly forward as you step and refrain from holding onto the handrails. This will force your body to rely more on the glute muscles.
• Take long strides – nearly two steps at once. This will increase the activation of the glute muscles.

Use the Elliptical Machine. Another effective cardio machine for toning the buttocks, hips, and increasing hip size is the elliptical trainer. With this machine, you'll have the opportunity to engage the muscles of the hips and buttocks.

• The elliptical machine activates approximately 36% of the glute and hip muscles, slightly more than the Stairmaster.
• Use the elliptical for at least 30 minutes. For a complete workout, try combining 15 minutes on the Stairmaster and 15 minutes on the elliptical.
• To focus on your glutes and hips, be sure to press down with your feet, emphasizing the heel. Slightly push your hips back to make your buttocks protrude a bit. This position helps target the glutes and hips.

Walk or Run on a Treadmill. Running is an excellent cardio workout, and the treadmill is a fantastic way to target your glutes and hips. The incline feature of the treadmill makes it an ideal choice for increasing hip size.

• Walking or running on the treadmill engages the glutes and hips at a high intensity—close to 50% of the muscles.
• Walk or run on the treadmill for at least 30 minutes. Combining different cardio exercises can help engage your hips and glutes in various ways, improving the effectiveness of your workout.
• To really focus on your hips, increase the incline. This will put more pressure on the glutes and hips, helping to tighten the lower buttocks.
• Alternatively, you can walk sideways on the treadmill. Set the treadmill to an incline and start at a slow pace. As you walk, cross one leg over the other. This movement will create tension on the hips to help develop muscle.

Join a Spinning Class. If you're looking to burn calories and tone your hips, consider signing up for a spinning class. This is an excellent workout to firm up the hips, buttocks, and thighs.

• Spinning engages many muscles around the hips and buttocks. The up-and-down movement and varying resistance make it a great exercise for increasing hip size.
• To really target your hips, lean slightly backward on the bike seat and focus on pushing the pedals hard. You can also adjust the resistance to make the workout more challenging.
• If you're standing while cycling, push your hips back. This position forces you to stabilize your body using your glutes and hip muscles.

Allow Time for Recovery. Your workout plan should include at least one rest day each week to avoid reaching a plateau and give your body time to recover. Incorporating different exercises and varying intensities will help maintain motivation.

Bridge Pose (Bridges) Exercise. Strength training exercises can help build muscle mass and tone the glutes and hips. The bridge pose, or hip raise, is an effective move to include in your routine as it activates both the glute and hip muscles.

• Start by lying on your back with your arms at your sides and your knees bent at 90 degrees. Keep your feet flat on the floor.
• While keeping your knees bent, lift your pelvis and hips upward. Stop when your back forms a straight line from shoulders to knees.
• Hold this position for as long as possible. Gradually lower your hips back to the floor and repeat the exercise several times.

Squat Variations. Squats are a classic exercise that helps tone your entire lower body, particularly engaging the glutes and hips. With a variety of squat variations, you can specifically focus on the hips.

• Stand with your feet shoulder-width apart and your toes angled outward at 45 degrees.
• Bend your knees and lower your body, keeping your back straight. Continue lowering until your thighs are nearly parallel to the floor. Make sure to push your hips back.
• Hold the squat position for a few seconds, then rise back up. Aim to push through your glutes to stand.
• To increase the intensity of the squats, you can hold dumbbells in each hand or place a barbell across your shoulders.
• Add a leg lift to engage the hips further. As you rise, extend one leg out to the side. Alternate legs after each squat.

Lunge Exercise. Like squats, lunges target the glutes and hips. To maintain balance and stability, you'll rely on the strength of your hips.

• Stand tall with your feet hip-width apart. Hold dumbbells and step forward with your right leg about one meter.
• Lower your body until your right knee is bent and your left knee touches the floor. Continue lowering until your right thigh is parallel to the floor.
• Push yourself back to a standing position, ensuring you use your right leg to push up. Repeat the movement on the other side, performing 8 reps per leg.
• A variation to focus more on the hips is the side lunge. Instead of stepping forward, step out to the side. Alternate legs with each lunge.

Side Leg Raises Exercise. A targeted exercise for the hip muscles is the side leg raise. Incorporate this with lunges, squats, and bridges for a more comprehensive workout.

• Lie on your right side, with your right arm positioned under your head for support and your upper arm resting on the floor. Your left hand can rest on your hip or on the floor in front of you.
• Engage your core and slowly raise your left leg upward. Keep your leg straight and your toes pointed.
• Lift your leg as high as you can, hold the position for a few seconds, then lower it back down slowly.
• Repeat the exercise 8-10 times on your left leg, then switch to the other side and perform the exercise for your right leg.

Increase Your Daily Calorie Intake. To achieve a 2 cm increase in hip circumference, you'll need to consume more calories. Adding extra calories provides the fuel necessary for your body to increase hip measurements.

• Just as with weight loss, you cannot gain weight in specific areas. You need to gradually and safely gain weight throughout your body to see an increase in your hip size.
• Start by adding 250-500 calories to your daily intake.
• For instance, if you're currently eating 1,800 calories a day, try increasing it to 2,050 – 2,300 calories per day.
• Consider keeping a food diary or using a smartphone app to track your calorie intake. This will help you monitor how many calories you need to target for weight gain.

Eat Three Main Meals and One or Two Snacks. To increase your calorie intake, you need to eat more food. You can either increase portion sizes or eat more frequently throughout the day.

• One of the easiest and simpler ways to gain weight is by eating more meals during the day.
• In addition to three main meals, try adding a fourth meal or 1-2 snack breaks.
• By eating more often, you'll avoid feeling overly full after large meals while keeping your energy levels up throughout the day.

Choose Nutrient-Dense, Calorie-Rich Foods. Another important factor is the type of food you eat. You should focus on foods that are higher in calories to ensure your additional meals or snacks add up to 250-500 extra calories per day.

• Calorie-dense foods will help you reach your goal more easily. For example, adding a small plate of salad as a fourth meal would only contribute about 100 calories or less.
• Instead, focus on high-calorie foods. Protein-rich and healthy fat foods are a great place to start. Try eating foods like nuts, avocados, dairy products, eggs, and fatty fish.
• For instance, you can add calories with healthy snacks like peanut butter and an apple, two hard-boiled eggs, nuts and dried fruits, or full-fat Greek yogurt and nuts.
• Avoid adding calories from unhealthy foods like sweets, fried foods, fast food, and junk food.

Focus on Protein. In addition to increasing your calorie intake, ensure you have a protein-rich diet. This is crucial since protein is essential for muscle synthesis and energy production.

• To ensure you’re getting enough protein each day, aim for 1-2 servings of protein in each meal.
• Measure each portion accurately, approximately ½ cup or 80-120 grams of protein per serving.
• Try eating foods like poultry, beef, pork, dairy products, eggs, nuts, beans, tofu, and seafood.
• Although a protein-rich diet is important, you still need to eat a variety of other foods, including fruits, vegetables, and whole grains.

• Maintain a workout log to monitor your progress. You can record your training sessions, hip measurements, and jot down any obstacles or successes you face while working to increase your hip size.
• Consider tracking your body fat percentage in addition to keeping an eye on your weight. This could offer extra motivation and provide a more realistic picture of your body’s changes.
• Break your main goal into smaller, more manageable objectives. Rather than trying to increase your hip size by more than 2 cm, focus on the idea that you only need to add more than 1 cm to each hip (since you have two sides). The task of gaining more than 1 cm per side sounds much easier when you think of it that way. That's modern math at work for you.