Content

• Steps
• Advice

When most cultures are obsessed with slim physique and weight loss methods, people looking to gain weight often find it difficult to find help. Weight gain in certain parts of the body - such as the hips - requires deliberate training to help build muscle groups around those parts. Remember that as your hips increase by a few centimeters, so will your hip circumference. You can increase your hips by establishing a workout regimen that targets the hip area and loading in more calories to support muscle growth around the hips.

Steps

Part 1 of 3: Do aerobic exercises to gain more than 2 cm of hips

1. 

   Practice with stairmaster. Cardio exercises, such as those with the stair treadmill, can help build the muscles around the hips and buttocks. Incorporating the stair climbing machine as a form of cardio can help increase hip size.
   • Studies have shown that stair climbing uses 24% of the glutes and hip muscles.
   • Work on the stairs 1-2 times a week for at least 30 minutes each time.
   • To increase the intensity of the exercise while focusing on your hips and buttocks, lean forward as you walk and don't hold onto the handrails. This will force your body to use more gluteus muscles.
   • Take long steps - almost two steps at the same time. This will increase the rate of working gluteus muscles.

2. 

   
   
   Practice with the elliptical. Another cardio machine that can help tone your butt and hips and increase your hips is the elliptical. With this machine, you'll get the chance to work out your butt and hip muscles.
   • The elliptical uses about 36% more glute and hip muscles, a little more than the stair climb.
   • Work on the elliptical for at least 30 minutes. However, for a full workout, try to do 15 minutes with the stair treadmill and 15 minutes on the elliptical.
   • To focus on the glutes and hips, pay attention to press down on the foot, to the heel first. Push your hips back slightly so that your butt will stick out a little. This is a pose that helps to target the glutes and hips muscles.

3. 

   
   
   Walk or jog on the treadmill. Running is a very effective cardio exercise. Overall, this is a great workout for the buttocks and hips. However, the treadmill will allow you to use the slope feature, and it's a great way to increase your hips.
   • Walking or jogging on the treadmill can top your butt and hip muscles at the highest rate - almost 50%.
   • Walk or jog on the treadmill for at least 30 minutes. Again, a combination of cardio exercises can help your butt and hips move in different ways and increase the effectiveness of your workout.
   • To really focus on your hips, increase the slope on the treadmill. This will put more pressure on your buttocks and hips, while also making your lower butt firmer.
   • Another option is to walk sideways on the treadmill. Set the treadmill to slope mode and start at slow speed. Walk across the machine by walking diagonally from one foot to the other. This will create the necessary tension on your hips to help build muscle.

4. 

   
   
   Take a cycling class on site. If you want to burn more calories and tone your hips, you might consider signing up for an on-site cycling class. This is a great exercise to help tone hips, buttocks and thighs.
   • Spot cycling uses the muscles around the hips and buttocks. The up and down posture and the change in resistance make cycling in place a great exercise for increasing hips.
   • To really focus on your hips, sit back a bit on the saddle and press firmly on the pedals. You can even adjust it to increase the resistance.
   • If you are riding in a standing position, push your butt back. This is also a pose that requires you to stay steady with the glutes and hips muscles.

5. 

   Take time to recover. Your exercise plan should take at least one day off a week to avoid plateaus and give your body time to recover. Combine different exercises and workouts to help maintain motivation. advertisement

Part 2 of 3: Combining purposeful strength-building exercises

1. 

   Bridge poses. Many strength-strengthening exercises can help build muscle mass and tone both glutes and hip muscles. Bridge posture or butt lift is a good exercise to include in your workout program, as it mobilizes both the glutes and hip muscles.
   • Begin the exercise in a supine position. Place arms close to the floor on either side and bend your knees to a 90 degree angle. Your feet are on the floor.
   • Keeping your knees bent, push your pelvis up with your buttocks. Stop when your back is in a straight line.
   • Hold this position for as long as you can. Slowly lower your butt back to the floor and repeat this exercise a few more times.

2. 

   Incorporate squats. Squats are classic exercises that can help tone the entire lower body, but specifically use the glutes and hip muscles. Plus, with lots of variations, you can really focus on the hips.
   • Stand, feet shoulder-width apart, feet-toes out at a 45-degree angle from your torso.
   • Lower your knees and lean back, your back straight. Lower yourself until your thighs are almost parallel to the floor. You should push your butt back.
   • Hold the squatting position for a few seconds, then push back up. Try to push your buttocks up.
   • To increase the intensity of the squats, you can use two dumbbells (one in each hand) or lift the bar across the shoulder.
   • Add side leg lifts to focus more on your hips. When you return to standing, extend one leg to the side. Alternate side by side after each squatting rhythm.

3. 

   Do lunges. Like squats, lunges are for buttocks and hips. To stay balanced and stable, you have to rely on strength in your hips.
   • Stand upright, feet hip-width apart. Hand holding the dumbbell, step right step forward about 1 meter.
   • Lower yourself with your right knee bent forward and your left knee touching the floor. Lower yourself until your right thigh is parallel to the floor.
   • Push back up to standing. Be sure to push yourself up with your right leg - don't use your left leg. Repeat on the other side, doing each side 8 times.
   • One variation of an exercise that can help focus on your hips is side bends. Instead of stepping forward, step aside. Perform both legs alternately.

4. 

   Try side leg raises. A special exercise that targets the hip muscles is the tilt-lift exercise. Incorporate this exercise with lunges, squats and bridges.
   • Lie on your right side. The arm should be positioned so that the hand supports the head, the upper arm resting on the floor. The left hand can be placed on the hip or on the floor in front of you.
   • Tighten your abdominal muscles, slowly raise your left leg up high. Keep your feet straight and your toes stretched.
   • Raise your legs as high as possible. Hold this position for a few seconds, then slowly lower.
   • Repeat this 8-10 times with your left leg, then move to the other side and do the right leg exercise.
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Part 3 of 3: Eat the diet to gain more than 2 cm in hips

1. 

   Increase your daily calorie intake. To gain more than 2 cm of your hips, you will need to eat a little more. You need to add extra calories to replenish the fuel it needs to increase the size of your hips.
   • As with weight loss, you won't be able to gain weight locally. You need to slowly and safely gain weight for the whole body to have an increase in your hips.
   • You can do this by adding 250-500 calories per day.
   • For example, if you currently eat 1,800 calories per day, try increasing your daily calorie intake to 2,050 - 2,300.
   • Try journaling or using the food journal app on your smartphone to calculate your current calorie intake. That way, you will know what level to aim for to gain weight.

2. 

   Eat three meals a day and one or two snacks. To increase your calorie intake, you will need to increase your food intake. You can increase your portion size or eat more times throughout the day.
   • One of the easiest and simpler ways to gain weight is to eat more times throughout the day.
   • In addition to the three meals a day, try adding a fourth snack or adding 1-2 snacks.
   • When you eat more meals, you won't get too full after a meal with lots of food, and stay energized throughout the day.

3. 

   Choose foods that are nutritious and high in calories. Another factor to look out for is the type of food you eat. You need to add foods with a higher calorie content so that the total of additional meals or snacks reaches 250-500 calories per day.
   • High-calorie foods will make your goal a bit easier. For example, if you only add a small plate of salad to the fourth meal, you will only get 100 calories or less.
   • Instead, focus on foods high in calories. Foods rich in protein and healthy fats are a good place to start. Try foods like: nuts, avocados, dairy products, eggs and fatty fish.
   • For example, you can add extra calories with healthy snacks like: peanut butter and an apple, 2 hard-boiled eggs, nuts and dried fruits, or full cream Greek yogurt and nuts.
   • Avoid adding calories with unhealthy foods like sweets, fried foods, fast foods and “junk” foods (junk food).

4. 

   Focus on protein. In addition to increasing your calorie intake, you should also ensure a high-protein diet. This is necessary, as protein is an important nutrient for muscle synthesis and energy supply.
   • To ensure that you get enough protein each day, you should eat 1-2 servings of protein with each meal.
   • Each serving needs to be accurately measured. Measure out ½ cup or 80 -120 grams of protein per serving.
   • Try foods like: poultry, beef, pork, dairy products, eggs, nuts, beans, tofu and seafood.
   • Although a high-protein diet is important, you still need to eat a variety of other foods such as fruits, vegetables and whole grains.
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Advice

• Log your exercise to track progress. You can record your exercise activities, hip measurements and take notes about challenges or successes in increasing your hip measurement.
• Try monitoring your body fat percentage in addition to weight. This can energize and give you a realistic view of how your body is changing.
• Divide your goals into smaller ones. Instead of trying to add more than 2 centimeters of hips, focus on the idea that simply adding more than 1 centimeter on each side (because you have two hips). The quest to add more than 1 cm sounds twice as easy. And that is contemporary math for you.