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How do I get bigger hips?
I looked it up but it said that you can't. There has to be a way. I have like no hips. Is there any exercise I can do to get bigger hips in 2-3 months?
The squat is a compound exercise that can broaden your hips. While standing with your feet slightly wider than shoulder-width apart, lower yourself down until your thighs are parallel to the floor. Return to the starting position and repeat. Increase resistance by holding dumbbells at your sides.
Side stepping lunge puts more emphasis on your hips. Stand with your feet together and step laterally to one side. Bend that knee and push your butt backward. Slowly rise up. Step your feet back together. Repeat the exercise on your other side. Hold dumbbells to increase the resistance.
Seated abduction is done in two ways with an abduction machine or with a resistance loop. To use the machine, sit on the seat, rest your outer thighs against the padded levers and push against them until your legs are in a "V" shape. Slowly return to the starting position and repeat. A resistance loop is a large, flat rubber band that slides over your legs. With the resistance loop, sit in a chair and slide the loop up to your thighs and flatten it. Move your legs out to your sides as far as possible. Move your legs back together and repeat.
Ball Squat Pulses
Place a physioball against the wall with your back against it. This will trap the ball against the wall and your back. Place your feet shoulder-width apart. Bend your knees until your upper thigh is parallel to the floor. Push upward 4 inches and then immediately back down 4 inches. Perform these 4-inch moves as quickly as possible. A full ball squat would help you gain more strength, but the small range of motion keeps the emphasis on your glutes.
If you google these exercises you should be able to see how to perform them.
Side stepping lunge puts more emphasis on your hips. Stand with your feet together and step laterally to one side. Bend that knee and push your butt backward. Slowly rise up. Step your feet back together. Repeat the exercise on your other side. Hold dumbbells to increase the resistance.
Seated abduction is done in two ways with an abduction machine or with a resistance loop. To use the machine, sit on the seat, rest your outer thighs against the padded levers and push against them until your legs are in a "V" shape. Slowly return to the starting position and repeat. A resistance loop is a large, flat rubber band that slides over your legs. With the resistance loop, sit in a chair and slide the loop up to your thighs and flatten it. Move your legs out to your sides as far as possible. Move your legs back together and repeat.
Ball Squat Pulses
Place a physioball against the wall with your back against it. This will trap the ball against the wall and your back. Place your feet shoulder-width apart. Bend your knees until your upper thigh is parallel to the floor. Push upward 4 inches and then immediately back down 4 inches. Perform these 4-inch moves as quickly as possible. A full ball squat would help you gain more strength, but the small range of motion keeps the emphasis on your glutes.
If you google these exercises you should be able to see how to perform them.
Ball Squat Pulses
The ball squat pulse exercise primarily targets your gluteal muscles, located in your butt. Place a physioball against the wall with your back against it. This will trap the ball against the wall and your back. Place your feet shoulder-width apart. Bend your knees until your upper thigh is parallel to the floor. Push upward 4 inches and then immediately back down 4 inches. Perform these 4-inch moves as quickly as possible. A full ball squat would help you gain more strength, but the small range of motion keeps the emphasis on your glutes.
Side steps exercise with tubing exercise targets your tensor fasiae latae muscles, or TFL. Place a circular piece of wide plastic tubing around the edges of your feet so that the tubing is kept in place by your feet. Get into a squat position, which will keep your glutes contracting throughout the lift.
Take big steps to the right by moving your right leg and foot to the right. Keep your left foot stationary until you have made the step with your right leg, then move your left leg toward your right leg. Take 10 steps to the right, and then follow that up with 10 steps to the left, while you maintain the squatted position.
The abductor machine works the TFL muscles on the sides of your legs. Sit on the abductor machine so that your back is flat against the back rest with your legs supported in the leg rests. Keep your legs straight and together. Laterally move your legs so that they move apart. This will activate your TFL muscles. Once you have created a 90-degree angle between your legs, allow them to come back together.
Lying Hip Extension
The lying hip extension works the muscles of your glutes and the portion of your hamstrings that connects under your butt. This will help lift your butt and add size to your glutes. Start with your back on the ground with your knees bent and feet flat. Bring your hips up so that your back and upper legs form a line. Hold this position for as long as you can and then relax.
The squat is a compound exercise that can broaden your hips. While standing with your feet slightly wider than shoulder-width apart, lower yourself down until your thighs parallel the floor. Return to the starting position and repeat. Increase resistance by holding dumbbells at your sides, or hoist a barbell across your shoulders and hold it there with a wide grip. Keep your back straight and your abs engaged to support your spine.
Side-stepping lunge places more emphasis on your hips. Stand with your feet together and step laterally to one side. Bend that knee and push your butt backward. Slowly rise up. Step your feet back together. Repeat the exercise on your other side. Hold dumbbells to increase the resistance.
The ball squat pulse exercise primarily targets your gluteal muscles, located in your butt. Place a physioball against the wall with your back against it. This will trap the ball against the wall and your back. Place your feet shoulder-width apart. Bend your knees until your upper thigh is parallel to the floor. Push upward 4 inches and then immediately back down 4 inches. Perform these 4-inch moves as quickly as possible. A full ball squat would help you gain more strength, but the small range of motion keeps the emphasis on your glutes.
Side steps exercise with tubing exercise targets your tensor fasiae latae muscles, or TFL. Place a circular piece of wide plastic tubing around the edges of your feet so that the tubing is kept in place by your feet. Get into a squat position, which will keep your glutes contracting throughout the lift.
Take big steps to the right by moving your right leg and foot to the right. Keep your left foot stationary until you have made the step with your right leg, then move your left leg toward your right leg. Take 10 steps to the right, and then follow that up with 10 steps to the left, while you maintain the squatted position.
The abductor machine works the TFL muscles on the sides of your legs. Sit on the abductor machine so that your back is flat against the back rest with your legs supported in the leg rests. Keep your legs straight and together. Laterally move your legs so that they move apart. This will activate your TFL muscles. Once you have created a 90-degree angle between your legs, allow them to come back together.
Lying Hip Extension
The lying hip extension works the muscles of your glutes and the portion of your hamstrings that connects under your butt. This will help lift your butt and add size to your glutes. Start with your back on the ground with your knees bent and feet flat. Bring your hips up so that your back and upper legs form a line. Hold this position for as long as you can and then relax.
The squat is a compound exercise that can broaden your hips. While standing with your feet slightly wider than shoulder-width apart, lower yourself down until your thighs parallel the floor. Return to the starting position and repeat. Increase resistance by holding dumbbells at your sides, or hoist a barbell across your shoulders and hold it there with a wide grip. Keep your back straight and your abs engaged to support your spine.
Side-stepping lunge places more emphasis on your hips. Stand with your feet together and step laterally to one side. Bend that knee and push your butt backward. Slowly rise up. Step your feet back together. Repeat the exercise on your other side. Hold dumbbells to increase the resistance.
Problem with med/help posting doesn't show then try posting again and this is what happens!!
I'm assuming you're a female who wants more shapely hips, not bigger hips, but your profile doesn't list your gender. Am I right? Because if that's the case, the exercises above might give you more muscular thighs, calves, and buttocks, and you might look marvelous with a more toned body (assuming you do them correctly, as those exercises are very hard on the back if not done correctly) but you won't have more "female" shaped hips. You are who you are, some women have hips, some don't. When you don't it usually means you're thin, which is healthy, so it's not a bad thing. Sometimes women will get more of a stereotypical woman's body with age or with birth control or after pregnancy.
Maybe working on your abs will narrow down your waist meaning you will have the affect of having larger hips
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