Content

• Steps
• Method 1 of 2: Change your physique
• Method 2 of 2: Use the art of illusion
• Tips

Stars such as Scarlett Johansson and Sofia Vergara have brought back hourglass figures. Yes, a thin waist is important, but in order to achieve this look, you need to increase the size of your hips. If you are looking for wide hips, here are a few steps to help you get the shape you want.

Steps

Method 1 of 2: Change your physique

1. 1 Do hip exercises. Raising your leg to the side, raising your hip, and kicking your leg out of the squat should be part of your training routine. The most important exercise for increasing your hips is the side lunge with dumbbells. This is a more challenging variation of the traditional lunge that creates more resistance, thereby promoting more muscle growth and hip expansion.
   • Spread your legs 60–70 cm, turn the socks slightly outward. Bend your right knee and drop into a lunge. Your left leg should be completely straight and serve as a pivot.
   • Lower yourself down until your thigh is parallel to the floor. Then, use the strength of your hip to push back, straightening your right leg. Don't put your feet together. During this exercise, you must maintain a distance of 60–70 cm between the feet.
   • Now lunge to the other side. Lower down until your knee is bent at a 90 degree angle, and then return to the starting position. And straighten your legs again and put both legs in place.this position protects the knees, helps maintain muscle tension and utilizes resistance.
   • Add two dumbbells. Hold a dumbbell in each hand. When you lunge to the right, the dumbbell in your right hand should be on your right thigh. The dumbbell in the left hand should be held in front of the torso, between the legs. Change the position of the arms for the other side - the left dumbbell on the left thigh as you lunge to the left, the right dumbbell down between your legs.
2. 2 Take up yoga. There are many postures that help open the hips. Yoga can help you strengthen your muscles and improve the flexibility you need when doing other exercises. Frog pose, pigeon pose, lizard pose, cow face pose - the poses that you should familiarize yourself with.
3. 3 Sit on your bottom. You can widen your hips (and enlarge your butt) just by sitting. According to a study published in the journal Cell PhysiologyThe researchers determined that the pressure on the glutes and thighs from excess sitting can lead to an increase in the amount of fat in these areas. Cells respond to their environment. As one scientist explained, fat cells that are under the influence of prolonged sitting "make more triglycerides (the most common form of fat stored in the body) and do it faster."
4. 4 Give birth. Women's hips are widened to help the baby be born. In some cases, over time, they return to pre-pregnancy size, while in other cases, wider hips become a permanent part of a woman's appearance.
5. 5 Consider surgery. If you want to go under the knife to look like Kim Kardashian, there are procedures that you should familiarize yourself with. With liposuction, fat can be removed from various parts of the body and placed in the thighs. Alternatively, you can place implants in your thighs, which are slices of silicone that are placed under your skin and tissues to give you a fuller shape.
6. 6 Wait. It turns out that the hips get wider with age. Studies have shown that the cause of an increase in hip size is not always excess weight during aging, but an increase in the size of the pelvis. In a study with participants between 20 and 79 years old, the researchers found that the width of the pelvis, the distance between the thighs and the diameter of the femurs increase with age, and that the width of the pelvis in the elderly is on average 2.5 cm wider than in younger people.

Method 2 of 2: Use the art of illusion

1. 1 Wear thigh pads. You don't need to actually expand your hips to make them look fuller and more feminine.
   • Buy panties that increase your thighs. You can buy lingerie that comes with removable foam pads that add inches to a woman's thighs.
   • Use silicone pads for full thighs. Try securing the pads with the adhesive side or tucking them into heavy microfiber underwear, stockings, or tights.
     • Remember - you probably won't be able to fit into your favorite jeans with a new, "tighter" figure, so it's worth shopping.
2. 2 Revise your wardrobe. You can use dresses to accentuate your hips and create the illusion of even more fullness.
   • Accentuate the waist in all outfits. Use belts and girdles to define your waist. This will give your figure an hourglass look.
   • Pay attention to the cut and color. Bleached denim and light-colored trousers accent the hips. Opt for jeans with a crisp waistline to accentuate the waist, or opt for a straight fit. Look for items with front pockets and small back pockets.
   • Buy skirts with ruffles or layers of fabric to make your hips look wider.
3. 3 Change your posture. Straighten your back, lower your shoulders down and back, transfer your body weight to one leg, hips apart. You just gave your body an S-curve. Place your hands on your hips with your thumbs forward and your other fingers back.
   • To create an S-curve when you are sitting, simply cross your legs or shift your weight onto one hip.
4. 4 Swing your hips. Swaying the hips while walking draws attention to this area and lends a feminine charm that always attracts masculine attention. Keep your back straight and bring your shoulders down and back. Relax your body. Place one foot in front of the other while walking, do not swing your arms - everything should be natural. You can purposely wiggle your hips while walking, but don't overdo it. If you overdo it, it will look comical.
   • To enhance the effect, wear shoes. Thanks to the heels, your hips will wiggle without your participation.

Tips

• Eat plenty of protein and phytoestrogens, which are found in soybeans, flax seeds, and tofu. Estrogen helps to reduce the waist and increase the size of the breasts.
• There are several other thigh exercises. Change the exercises so that the same workout does not have time to bore you.
• Be persistent.
• Use heavier dumbbells to build muscle (5 or 7 kilograms for most women).
• Squat as much as possible and don't wear pants that fit your thighs.
• Wear short tops and blouses (not necessarily crop tops, just shorter blouses) paired with leggings to emphasize your thighs.
• Do not worry and get upset if the result is not immediately visible. It takes time and effort to get a visible effect.