How To Get Wider Hips

How To Get Wider Hips: Your Guide For 2020!


Every woman wants them but not a lot of you know how to achieve them. Do you want to know how to get wider hips and how to tone your glutes? If your answer to this question is a “Yes”, then look no further. This guide is your #1 resource for 2020 so you can learn how to get wider hips, how to get toned glute muscles and how to achieve that body you are dreaming of.


How To Get Wider Hips – The Basics

First things first. Let’s define the goal of getting wider hips. We are not talking about wider hips than anyone of your friends or family members. Additionally, we are not talking about comparing yourself to any celebrity or famous person out there. But we are talking about your hips compared to your own waist size.

One important thing to mention here:
It’s not that people expect from you to have a small waist and wide hips, that’s not the story here. It’s just about what you want for yourself. If you are happy with your body, don’t think too much about what others say about you.

But if your own wish is to learn how to get wider hips, then this guide is for you.


Definition Of Wide Hips

How To Get Wider Hips - Waist To Hip Ratio


Let’s define what the term of “Wide Hips” means. It’s defined by your waist-to-hip-ratio (WHR). By standard, your WHR less or equal to 0.80 is considered a wide hip. To figure out what your personal WHR is, do the following:


How To Get Wider Hips - Waist To Hip Ratio Calculation

Measure your waist circumference at its narrowest point and then measure your hip circumference at its widest point. You will get two numbers that are a bit different or maybe about the same.

Once you have your two numbers, divide your waist circumference by your hip circumference. This will calculate your personal WHR.



Example:
Michelle has a 25-inch waist and 32-inch hips. She has to divide her waist measurement by her hip measurement (25 / 32) to get a ratio of 0.78 which is considered a healthy WHR but won’t give Michelle the appearance of having very wide hips.


Before you’ll learn how to get wider hips and toned glute muscles, let’s ask ourselves another question:


Why Do So Many Women Want Wider Hips?

The main reason why we like wide hips and a small WHR is because we define it at being healthy and looking attractive. Of course, health won’t be defined by our WHR alone but it’s how a lot of people see things and want them for themselves. Having wide hips and a quite small waist is one of the signs of being healthy and the better the WHR, the healthier a person can look.

Let’s make that clear again:
This guide will never say you should have a small waist. It’s just about guiding you if it’s your own wish to have a good WHR – e.g. wide hips – but don’t do that only to impress others. That’s very important. Believe in yourself and feel good the way you are and the way you look like.


But for those of you who really want to know how to get wider hips and a small waist, we’ve got you covered.


What’s The Ideal Waist-To-Hip Ratio From A Health’s Perspective?


Short Answer

A study has shown that a WHR of 0.7 is ideal. This is what looks most attractive and feels very healthy to both women and men. Another study has shown that a WHR of 0.7 is the best number for overall health.


Long Answer

Things are not as easy at they seem to be. While a WHR of 0.7 is a good number as a general guideline, there are more factors to keep in mind. Mainly there are two factors who determine the best WHR for average guidelines:

  1. A low WHR is considered the most attractive (study)
  2. The sexiest body composition is the healthiest one.

What does that mean?
We are all unique, we are all different so the requirements on how to get wider hips are also different for everyone. Some women have a thin bone structure while some women have a broader bone structure.

How To Get Wider Hips - Body Shape Bone Structure


This means that, depending on your bone structure and body composition, it’s totally possible to be healthy even if your WHR number doesn’t seem to be perfect at the first glance. That’s because if you have a broader bone structure so the calculated numbers not always reflect the best WHR.

So, what should you do here if you want to know how to get wider hips? If you have naturally smaller hips, try to build some extra muscle around your hips to get curvier proportions and to round your hips out. You will learn how to achieve that later in this guide.


The Verdict

We are all different and we are all unique, and that’s a good thing. We can’t change our bone structure; this is totally determined by our genetics. But that doesn’t mean we should forget about our aim on how to get wider hips and toned glutes. It’s quite the opposite, there are a lot of steps we can take to achieve our goals.


How To Get Wider Hips And Improve Our Waist-To-Hip Ratio

The answer to that question is: By building muscles around our hips while keeping a small or lean waist. At the same time, we will focus on burning some extra calories to support our way to our desired WHR.


The Four Principles

There are four principle we have to keep balanced for best results:

  1. Strength Training For Building Muscle
  2. Eating Enough Protein For Muscle Growth
  3. Eating Enough Total Calories
  4. Having Enough Quality Sleep

Let’s talk about each of these principles separately.


Strength Training For Building Muscle

Building muscle is the foundation on our way on how to get wider hips. Without strength training we won’t be able to force our muscles to grow – which include our hips muscles – so we have to perform some exercises on a regular basis to fulfill this step. You will learn more about the right exercises in this guide.


Eating Enough Protein For Muscle Growth

Our muscles need protein to become bigger and stronger. Without enough protein our muscles can’t grow. Recommendations say you need around 1 gram per pound of bodyweight per day. So, if Michelle weighs around 145 pounds, she needs to consume around 145 grams of protein per day.


Eating Enough Total Calories

If you want to grow your muscles, you need to eat in a small calorie surplus of your maintenance calories. Recommendations say you need to consume around 250 extra calories per day which will result in about 0.5 pounds of weight gain each week.

Calculate your calories here.


Having Enough Quality Sleep

Recovery is very important for your body and for muscle growth. Therefore, it’s crucial to get at least 6-8 hours of quality sleep each night. This will ensure to give your muscles the fuel they need to fully recover and grow.

Find the right balance between all these four principles. Don’t neglect one of these as this could hurt your results and achievements.


How To Get Wider Hips – Your Workout Program

When designing our workout program, there are three different approaches we can target to learn how to get wider hips: Strength, Hypertrophy (Muscle mass), Endurance.

For achieving our goal of wider hips, we have to focus on hypertrophy which means gaining muscle mass. This includes exercises with medium weights and medium numbers of repetitions per set. When choosing our exercises, we have to make sure our workout program is focused on glutes and hips exercises, so we are able to target the right body parts here.

This is the reason why we will be focusing on horizontal, vertical and rotational movements to target all parts of our glutes and hips muscles during our workout.

So, let’s get started with the right exercises to show your body how to get wider hips and toned glute muscles.


The Best Exercises For Awesome Results



Exercise #1: Glute Bridge

How To Get Wider Hips - Glute Bridge

To do it the right way without risking any kind of injury, follow the steps below:

  1. Lie down on the floor with your feet, back and palms flat on the floor. Bend your knees.
  2. Now, press both of your feet into the floor to raise your hips into the ceiling.
  3. Hold this position for a second and get back down to your starting position to complete the repetition.

See the Glute Bridge exercise on Youtube here!



Exercise #2: Barbell Hip Thrust

Barbell Hip Thrust

To do it the right way without risking any kind of injury, follow the steps below:

  1. Sit on the floor and place a barbell on your hips. Push your back against a bench and place your feet on the floor.
  2. Now, thrust your hips while leaning your upper back onto the bench and keeping your head straight.
  3. Hold this position for a second and get back down to your starting position to complete the repetition.

See the Barbell Hip Thrust exercise on Youtube here!



Exercise #3: Weighted Single Leg Hip Thrust

Weighted Single Leg Hip Thrust

To do it the right way without risking any kind of injury, follow the steps below:

  1. Sit on the floor and place a weight on your hips. Push your back against a bench and place one foot on the floor.
  2. Push your other leg up until it’s parallel to the floor.
  3. Now, thrust your hips while leaning your upper back onto the bench and keeping your head straight.
  4. Hold this position for a second and get back down to your starting position to complete the repetition. Repeat as many reps as desired.
  5. Repeat the same movement with the other leg to complete the exercise.

See the Weighted Single Leg Hip Thrust exercise on Youtube here!



Exercise #4: Romanian Deadlift

Romanian Deadlift

To do it the right way without risking any kind of injury, follow the steps below:

  1. Deadlift a barbell from the floor with your grip shoulder-width apart. Stand with your arms extended and the bar resting against your thighs. Slightly bend your knees.
  2. Now, bend your upper body down and push your butt to the back. Make sure to perform the movement slowly and controlled to have a good balance in your body.
  3. Finish your down-movement when your chest is parallel to the ground. Hold this position for a second and get back up to your starting position to complete the repetition.

See the Romanian Deadlift exercise on Youtube here!



Exercise #5: Cable Pull Through

How To Get Wider Hips - Cable Pull Through

To do it the right way without risking any kind of injury, follow the steps below:

  1. Grab a rope from a low pulley with one end in each of your hands. Turn around so that your back faces the pulley and hold the cable between your legs. Have a shoulder-width apart stand.
  2. Slightly bend your knees and and flex your hips. At the same time, flex your waist to feel a slight stretch through your hamstrings.
  3. Now, pull the rope through your legs while standing up straight.
  4. Hold this position for a second and reverse the movement to return to your starting position, completing one repetition.

See the Cable Pull Through exercise on Youtube here!



Exercise #6: High Step-Up

High Step-Up

To do it the right way without risking any kind of injury, follow the steps below:

  1. Grab a pair of dumbbells with one of them in each hand. Hold both dumbbells down at your sides with straight arms.
  2. Stand in front of a bench and now step onto the bench with one foot, creating a 90 degree angle in your leg. Press the other leg into the air so that you are now standing on the bench with one leg.
  3. Hold this position for a second and reverse the movement to return to your starting position. Repeat as many reps as desired.
  4. Repeat the same movement with your other leg to finish the exercise.

See the High Step-Up exercise on Youtube here!



Exercise #7: Back Extension

Back Extension

To do it the right way without risking any kind of injury, follow the steps below:

  1. Get into the back extension machine and adjust the machine so that the top of the leg pad is just below your waist. Press your thighs against the pad and straighten your legs.
  2. Now, bend your upper body to lower it down to reach a 90 degree angle for your waist.
  3. Hold this position for a second and get back up to your starting position to complete the repetition.

See the Back Extension exercise on Youtube here!



Exercise #8: Bird Dog

Bird Dog

To do it the right way without risking any kind of injury, follow the steps below:

  1. Place both feet, both knees and both hands on the ground. Have a look down to the floor.
  2. Now, raise one of your arms (left one first) and reach it forwards. At the same time, raise one of your legs (right one first) and kick it backwards.
  3. Hold this position for a few seconds and slowly get back to your starting position.
  4. Repeat the same movements with the other arm (right one now) and the other leg (left one now) to complete the repetition.

See the Bird Dog exercise on Youtube here!



Exercise #9: Clamshells

Clamshells

To do it the right way without risking any kind of injury, follow the steps below:

  1. Lie on the left side of your body and keept your left arm on the ground. Place your elbow under your shoulder and slightly bend your knees.
  2. Raise your hips to create a straight body line.
  3. Now, push your right knee towards the ceiling but keep your feet together all the time.
  4. Hold this position for a few seconds and slowly get back to your starting position.
  5. Repeat the same movements with the other side of your body to complete the repetition.

See the Clamshells exercise on Youtube here!



Exercise #10: Dumbbell Walking Lunges

How To Get Wider Hips - Dumbbell Walking Lunges

To do it the right way without risking any kind of injury, follow the steps below:

  1. Stand in front of a clear walkway with your feet hip-width apart. Grab two dumbbells.
  2. Now, take a big step forwards with your right foot and lower yourself down to a 90 degree position.
  3. Push off your left foot, bring it to the front and repeat the lowering movement, completing one repetition.

See the Dumbbell Walking Lunges exercise on Youtube here!



Exercise #11: Reverse Hypers

Reverse Hypers

To do it the right way without risking any kind of injury, follow the steps below:

  1. Get yourself onto the Reverse Hypers machine and place your feet between the lower pads.
  2. Grab the front handles with your hands and choose your desired weight.
  3. Now, push the weight up by using your feet and lower legs. Keep your legs straight and finish the movement when your body builds a straight line.
  4. Hold this position for a few seconds and get back down to your starting position, completing the repetition.

See the Reverse Hypers exercise on Youtube here!



Exercise #12: Straight Leg Cable Donkey Kick

Straight Leg Cable Donkey Kick

To do it the right way without risking any kind of injury, follow the steps below:

  1. Strap the cable of a low cable pulley around one of your feet. Kneel on a bench and place your upper body horizontal to the ground.
  2. Place your foot with the cable extended off the side of the bench.
  3. Now, slowly extend your hips to pull the cable backward. Stop when your whole body builds a straight line.
  4. Hold this position for a few seconds and slowly get back to your starting position.
  5. Repeat the same movements with the other leg to complete the repetition.

See the Straight Leg Cable Donkey Kick exercise on Youtube here!



Exercise #13: Frog Pump

Frog Pump

To do it the right way without risking any kind of injury, follow the steps below:

  1. Lie down on the floor with your back and palms flat on the floor. Bend your knees and arms and press the soles of your feet together.
  2. Now, press both of your feet into the floor to raise your hips into the ceiling.
  3. Hold this position for a second and get back down to your starting position to complete the repetition.

See the Frog Pump exercise on Youtube here!



Important Tips And Recommendations

Now, as you’ve learned the best exercises on how to get wider hips, there are some more things you should be aware of.


How Heavy Should I Lift?

We are focusing on hypertrophy (gaining muscle mass) here so the recommended number of repetitions per set is 8-12. Perform 3-4 sets per exercises and you will force your muscles to grow.

Choose weights that allow you to perform 8-12 reps each set but not a lot more than that. You should train heavy because otherwise you are not giving your muscles a reason to grow and become stronger.

Additionally, with rep ranges of 8-12 reps per set, your risk of injuries is very low as you are able to perform clean movements with a good form. You can perform some sets with higher reps than 12 or with lower reps than 8 but focus your main routine on the range of 8-12 reps per set and around 3 sets per exercise.


How Often Should I Workout?

For best results on how to get wider hips, we recommend to workout 2-3 times per week with one day resting time between each workout. This way you will force your muscles to grow and become stronger while giving your muscles enough time for full recovery.


How Fast Will I See Results?

Unfortunately, there is no shortcut to success. Don’t try to trick yourself and your body as this will hurt your progress in the long run. Give your body enough time to develop so you will train for lasting success and sustainable results. Follow our recommendations and give it some weeks or months but it will be worth it.


Your Diet Is Very Important Too

You’ve learned the best workouts you can do to get wider hips and well-toned glutes, but your diet is another very important factor to keep in mind. Without proper nutrition, you won’t get the desired results to lower your WHR. You have to focus on eating the right amount of total calories and macros (protein, carbs, fats) so let’s talk about that now.


Protein

Our muscles need protein to become bigger and stronger. Without enough protein our muscles can’t grow. Recommendations say you need around 1 gram per pound of bodyweight per day. So, a person weighing around 145 pounds needs to consume around 145 grams of protein per day.


Carbohydrates

Burning carbs keeps your insulin at an optimum level for gaining muscle mass around your hips. Best sources for carbs are oats, fruits, sweet potatoes, beans and grains as these are rich in fiber which will increase your metabolism.


Healthy Fats

Healthy fats are important too even if fats in general have a bad reputation. Consuming the right fats will result in improved health, helping your heart and helping your cholesterol which will result in lower risks of heart disease & stroke and lower blood pressure. Some sources of healthy fats are nuts, peanut butter, avocados and fish oil.

One important tip:
Before deciding on your nutrition plan, it’s recommended to consult a doctor as everybody is different and a doctor can tell you exactly what you are allowed to eat and what you may avoid.


How To Get Wider Hips – The Conclusion

Now you’ve learned what it takes if you want to learn how to get wider hips and toned glute muscles. There are some guidelines you have to keep in mind if your goal is lowering your waist-to-hip ratio (WHR). Combine the right exercises and a healthy relationship to food and you will get on the right path to reaching your personal goals.

Once again:
Don’t do this only because others want you to do that. Do what feels best for yourself and do what you personally like. Be happy with yourself and don’t change yourself just to be accepted by others.

You are awesome, you are unique and that’s a blessing. So, get out there and achieve any of your fitness goals. Just put in the effort, believe in the process and be patient.


Next Steps

You’ve learned some tips about nutrition above but we’ve created a guide for you which will teach you the nutrition part in greater detail. Learn all important things here to keep in mind when it comes to creating healthy nutrition habits.

You may struggle with some of the exercises above because of your leg muscle strength. If you want to increase your leg’s strength and muscle mass too – along with the guide on how to get wider hips – check here for an in-depth guide on creating a highly effective leg workout.

Similar to your leg muscles, you will need a good amount of strength in your back muscles too for creating best results for your workouts. Learn what it takes to find your best back exercises in this step-by-step blueprint.

Finally, along with a good waist-to-hip ratio you may want to step-up your abs routine too. If that’s the case, check out our abs exercises guide showing you the best workouts to create visible ab muscles and a strong core.

Now, I want to thank you again for checking out this guide. I would love to hear your feedack and get in touch with you. So, leave a comment below and tell us what you think. You are awesome and you are beautiful, we know that!


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