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How to Get Bigger and Wider Hips Fast & Naturally At Home

Having bigger hips, a tiny waist, flat tummy, and a big booty is the current craze which may not end soon. But, let’s face it; don’t Beyonce, Nikki Minaj, Kim, or Rihanna look all curvy and immensely confident?



I have been a skinny and a big girl. Fortunately, or unfortunately, going from plus to petite wasn’t as hard because it happened during my teenage years. However, after a few years, I need to gain some weight especially around my hips, and it wasn’t easy at first. But, it had to happen.


The other thing is that I needed to go the natural way – no surgeries or synthetic pills. This means that I tried so many things before I got my dream body – all in my ‘how to get curvy hips’ research. As with any trial and error expedition, some tests work, others fail.

Whether you blame it on the society or personal preferences, being the girl with big hips makes me feel confident. And, turning those necks and heads as I walk into a restaurant, bar, or walk down the street is a big ego-boost. This is something you may never hear from ladies, knowing how men have big egos but, yes, girls feel beautiful when they get a little attention. It is just a normal feeling.


The reason for this article is to help other ladies who have been wondering how to increase hips size naturally at home.


Before we get into the details; here are a few disclaimers – it will take some time to get the bigger hips, and your body’s sculpturing will not be similar to that of your sibling’s or your friends. All bodies differ physiologically, physically, and genetically. Finally, your body deserves only the best! This means that proper diet and exercise is all you need to get that dream body.

1. Diet and Nutrition


How to get wider hips is one of the most common questions on the internet and here is the simplest answer to the question – eat well. You are what you eat, and you must eat foods with a high nutritional content. Here is a secret – you need to make your muscles firmer and well-toned, not to add more fats and develop more unhealthy fat cells. Here is how you need to go about it:


High Protein Diet

Proteins and water make up the biggest part of your healthy body; your shape depends on your body’s protein levels. Therefore, you have to eat so much more eggs, legumes, beans, lean red meat, fish, poultry and whey protein shakes. These super proteins are rich in high-quality proteins and low saturated fats. These are the most important nutrients for your body.


Super proteins have a high-quality muscle building ability as well as a high biological value rating meaning that they are highly and easily digestible. Super proteins also contain amino acids compatible with the components of the cells. By eating these protein-rich foods, you build a stronger body, and with some exercises, your hips and booty will grow bigger.


Balanced Diet

You’ve probably heard of superfoods many times but like many of us, the first though normally is, proteins. Well, though we are right, that isn’t all. Super proteins or high protein diets are essential, but you also need other nutrients. Please, don’t even think of cutting down your carbohydrates’ intake – well, unless you are over eating carbs currently. Carbohydrates are important for cellular functions and are the primary source of energy for all activities. You cannot work out or think without glucose from carbohydrates.


Also, add enough essential fats and oils in your meals daily. Carbs and oils/ fats are essential for muscular growth and a healthy body overall. Did you know that the right amount of good fats leads to fat loss and muscles (proteins) aid in weight loss even when you are resting – so, chow down enough good fats and sufficient carbohydrates?

As we talk about balanced meals, don’t forget water. A balanced meal or a nutritious diet has some water in there. Drink enough water and add fresh leafy vegetables and fruits.


Here is something that will top off your at-home quest on how to get bigger hips: super foods. These refer to vitamins, minerals, and antioxidants. The best part is that you can get all these from what nutritious foods. The primary reason why you need superfoods is that minerals, antioxidants, and vitamins play a significant role in metabolism influencing hormones and enzymes required for digestion and assimilation of proteins (amino acids) leading to wider hips and a bigger bum.


The sources of superfoods include green vegetables and fruits. You also need mixed nuts, sweet potatoes, tomatoes, berries, oatmeal, or quinoa. The added advantage of these superfoods is that they lead to fat loss leaving you with a leaner frame. If you work out, you’ll have a toned frame too.


Before we finalize the first part on how to get a small waist and bigger hips, there is a detail that cannot be left out – skip on the fries, burgers, sodas, pizzas, etc as you work on getting bigger hips. If you must eat these foods, make them at home because you’ll use healthy and nutritious ingredients.


Your appearance is 70 percent your diet, and 30 percent exercise hence the insistence for healthy eating.


2. Exercises


Stop cringing – exercises don’t have to be torturous. To get bigger and wider hips, there are exercises which are less torturous and more fun.​




Every search for ‘how to get bigger hips in a week’ leads you to squats. We’ve all seen the memes and videos showing the effectiveness of squats and though it is over-praised, squats work by making your glutes firmer. This results in a bigger bum and wider hips.


Squats focus on your Gluteus Maximus butt muscle. Whenever you squat, this muscle contracts and relaxes eventually toning your bum and thighs. For squats to work, you have to go in deep to engage the muscles more. You also have to bend your knees well and no; squats will not hurt your knees.

Expert tip on how to get wider hips – when squatting, keep your thighs parallel to the floor. To do this, you have to push your hips backward as if sitting on a chair. Make sure that your knees do not go beyond your toes. Your arms should be in a straight line, and you should contract your abdominal muscles and your chest. Hold this position for a few seconds, release to the starting position then repeat.



Yoga hardly comes up on the list of how to make your hips wider exercises, right? Despite that, yoga poses are beneficial in sculpturing a strong and a firm butt. Essentially, yoga relaxes the mind, and this makes it easier for your body to lose the extra fat. Some of the best poses include the crow, lizard, pigeon, crane, and tree poses.


Side Lunges


Side lunges are the best answer to your ‘how to increase hip size’ question. It is effective because you have to use your hip muscles. For you to make a side lunge well, you have to stand straight with your toes slightly turned out.


With the left foot firmly on the ground, you should take a broad step to your right with your right foot and then, lower your body while planting your right foot until the right foot is parallel to the ground. Your abs and glutes must be firm because you need this strength to push your yourself back to the starting position as you make a switch to your other side.

Side-lying Leg Lift


As the name suggests, these are exercises which involve lying on your side and lifting your legs – easy, isn’t it? Just make sure that one food is stacked on top of the other foot. Your forearm should be on the ground to support your upper body.​



Russian Twists


As you look up how to get a smaller waist and bigger hips, you’ll come across the famous Russian Twists. These exercises target your waist and help in getting rid of the muffin top plus flattening your tummy. A smaller waist automatically creates bigger hips.​



Standing Oblique Flexion


This exercise targets your abs and obliques. With your knees bent slightly, your feet shoulder-width apart, and your hands holding medium or heavy dumb bells slide the dumb bells down outside your right thigh, as long as you can, while bending your torso to the right. Keep your hips squared the hold in that bent position for a few minutes before switching sides and repeating the moves.​





If you’d like to know how to get bigger hips fast, then you should know that you will have to work harder! Cardio isn’t the easiest exercises, and yes, they are not fun, at all. But, for that hourglass shape, you need to go all the way out. So, dance, swim, cycle, run or do step aerobics to trim fat and to tone your body. Cardio is a useful workout for fat burning because it increases your lung’s capacity increasing the amount of oxygen in circulation making you feel healthy. Besides burning calories, you need cardio sessions to maintain that sexy physique.



Other exercises include:


Bench step-up – targets your hips, shoulders, thighs, and glutes.

Reverse incline row to rear fly – it targets your rear shoulders as well as the upper body.

Bench wide-drip push-up – that targets the chest, shoulders, abs, and arms.

Cross-twist on bench – this targets your obliques, your lower back, and your abs.

Side lying hip abduction – focuses on muscle growth

Standing side abduction

Sumo walks​

3. Style


Fashion and style is also one of the method to increase your hip size. Your style also goes a long way in making your hips look big or your waist small. Some of the most efficient fashion styles to accentuate the size of your body include:​


Wear corsets

Try body-shaping underwear

Avoid low-rise pants. Even if you are fit, a small pair of jeans or low rise pants will make it look like you have a muffin top

Wear A-line dresses​


4. Natural Herbs and Plant Extracts


As I was learning more about my body, what works and what doesn’t, I came across natural herbs and ingredients. How many times has that ‘how to get bigger hips fast’ Google search referred you to butt and hip enhancement pills? Well, in as much as you were looking for a natural remedy at the back of your mind, the result you get is because of the ingredients in the pills, some of these ingredients from plants include Maca root extracts. They affect estrogens since they have phytoestrogens and as we all know, estrogen is the hormone responsible for the female physique.

Here is a look at some of the ingredients and herbs you may consider taking:


Maca Root Extracts – this extract, originally from Peru effectively works by increasing the optimum levels of estrogen by working with the pituitary gland. You can take it in powdered form with your smoothies, juices, and soups. When used alongside exercises, you will start seeing an increase in the size of your thighs, hips, and glutes.

Pueraria Mirifica – this is a plant native to Thailand, and it is rich in estrogen. Though it works, if you are very sensitive to high estrogen levels, you should avoid too much of this plant. Otherwise, you’ll have an increase in the size of your butt and hips.

Fenugreek – if you have been wondering about how to widen hips naturally, you may consider this plant extract which not only makes your hips bigger but your bum as well. You’ll also notice an increase in the size of your boobs. These effects are the result of diosgenin, an active ingredient which increases the level of estrogen in the blood.

Fennel seeds – this isn’t just a source of estrogen, it is also an excellent source of superfoods – the essential minerals and vitamins mentioned earlier on.

You may also consider Dong Quai, basil, alfalfa, Saw Palmetto, licorice, sage, blessed thistle, red clover, wild yam, and chaste berry.​

Wrap Up


These exercises, dietary elements, plant and herbal extracts, as well as the style tips, are effective in giving you bigger and wider hips. It is important to note that these solutions will yield results after a weeks or months. You will have to be patient and consistent because your body isn’t an instant magic box.


Metabolic processes and hormones run through feedback mechanisms get engaged, and as long as you are consistent and maintain a healthy lifestyle, you’ll have the wider hips you’ve been looking forward to!


DON’T forget to perform strength exercises that target the hip area and to increase your caloric intake gradually so as to fuel larger hip muscles.


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