One of the toughest muscles to activate when working the butt for a bigger and rounder look is the hip muscles called gluteus medius.
In fact, just doing Wider Hips Workout might not just work, YOU need to do more. In this post, I will share with you some of my top Wider Hips Workout and all you need to know to start growing your hips and butt.
The muscle is hard to activate because it is a tinny muscle.
Most ladies give up along the line trying to activate the muscle in order to make the hips fuller and bigger.
At some point, though, I was also frustrated. But somehow I figured it out and was able to make my hips look much better as you will see in the Wider Hips Workout video much later.
There is a hand full of wider hips exercise out there that really WILL make the hips bigger.
But you just might not see changes from doing them if you don’t apply the bodybuilding principles from this post.
In my post today, I will show you some of my most effective hip exercises and video clips on how to perform them correctly
And we will also discuss few bodybuilding fundamental principles you need to start applying to see result from your glute training.
The first video in this article is an 8 minutes Wider Hips Workout that you can do at the comfort of your home with no equipment required.
And there is a second 6-minute alternative workout video to follow as well.
Before we move on to the exercises, let’s take a moment to talk about the primary body-building principles you need to apply, in order to maximize your result from the workout program.
What are these principles? I call them the “5 YOU MUST” principles.
How to get bigger hips
#1. YOU MUST EAT POWER FOODS
I know you will be wondering, what is she talking about, what are the power foods?
Well, in a simple term, power foods are those food categories that your muscle depends on to increase in size or mass.
And they are: (i) Protein, (ii) Carbohydrates, (ii) and Fat
Of cause, vitamins and minerals are also very essential, but the above are the main body building blocks.
Protein is the most vital food you have to eat when trying to build or grow muscles.
They are stored up in your muscles to help grow, repair, and replaces worn out tissues.
During the repair and replacement process, the muscle in question increases in size and becomes bigger.
If you do not eat enough protein and you go about carrying out the hip workout in this post, you will be losing your hip size instead of increasing it.
The recommended amount of protein in a day to maintain your muscle is 0.8 grams per kilogram of your body weight.
However, if your goal is to increase your muscle size, it is recommended you consume the same amount of protein equal to your body weight or even more.
For example, a 60-pound person trying to bulk up, therefore, would need to eat 60 grams of protein every day to put his/ her body in a state to grow.
Here are some protein sources to pick from.
- . Eggs
- . Fish (tilapia, salmon, and tuna)
- . Lean Red Meat (Beef)
- . Poultry (chicken and turkey)
- . Beans/Legumes
- . Nuts
- . Cheese
- . Yogurt
- . Soy Milk
- . Protein Shakes
- . Soy Beans
- . Pumpkin seeds
Please watch this video for protein shake recipe and how to prepare it.
This is a quick protein content guide for some foods to help you know the quantity you need to eat:
|Protein containing foods
|Protein (in grams)
|1 C. Cow Milk||8|
|5 oz. steak cooked||43|
|1 c. beans (legumes)||15|
|5 oz. Chicken/turkey
|¼ Pumpkin seeds||8|
|½ cup Cottage Cheese||15|
|½ Cup cooked Soy Beans||14|
|1 cup Soy milk||6-10|
|6 oz. of Tuna fish||40|
|2 T. Peanut butter||9|
|1 Cup of Yogurt||10|
|3 oz. Beef||25|
|1 Slice of Cheese||7|
Related Article: 7 Cheap Protein Sources for Bigger Butt.
Carbohydrate is another power food you need to eat as long as you want to grow your hip or muscle.
Carbs are the body’s main source of glucose which is stored up in the muscles in form of glycogen.
It is with the presence of the glycogen that you have the energy to perform the workout thereby preserving protein which brings about the bigger muscle size.
When you have enough glycogen in your muscles, the muscles also looks good and feels fuller as well.
Now, this is the tricky part.
The fact is glycogen can also be made from protein. So if you do not eat enough carbohydrate, your body will start breaking down protein in your muscle for energy.
And that is called a catabolic reaction, where complex substances are broken down to form simpler ones.
Your body being in this state will lead to muscle loss.
For you to bulk up, your body needs to be in an anabolic state. This is when you build up using smaller compound to form complex ones.
So you have to eat carbohydrate to prevent your body from breaking down protein.
I recommend you eat complex carbohydrate more than the simple carbs.
Here is a list of complex carbs.
- Sweet Potatoes
- Brown/white rice
- Acorn squash
Yes, even when you want to build a perfect body, lose weight or just lower the fat percentage in the body, you still need fat in your diet.
That is because they are the main source of energy in the body.
They work hand in hand with carbohydrate to provide you with energy during your workout session in order to preserve protein from being broken down and used for energy.
Though you need to eat fat, please stay away from saturated fat.
And stick to the healthy fat (unsaturated fats).
Unsaturated fats remain in its liquid state under a room temperature AND are easier for your body to break down. This is unlike the saturated fat.
List of Unsaturated Fats Source:
- Nuts: Almonds, peanut, hazelnuts, walnuts, and macadamia
- Vegetable oil
- Olive oil
#4 Vitamins and Minerals
Vitamins and minerals are not part of the power foods, but please do not fail to add them up in your meals, because they also contribute to making sure your muscle are properly contracted.
Please add the following minerals and vitamins to your daily meal.
Calcium – Best Sources (almonds, sesame seed, and yogurt)
Copper – Best Sources (Peanuts, sardines in tomato sauce, crab)
Magnesium – Best Sources (Green leafy veg, garlic)
Zinc – Best Sources (Red meat, pumpkin seeds)
Omega 3 – Best Sources (Brazil nuts, flaxseed oil, salmon, mackerel, walnuts)
Vitamin C – Best Sources (Citrus fruits: oranges grape, lemon)
Vitamin D – Best Sources (fish oil, olive oil, eggs)
Vitamin E – Best Sources (avocado, carrot)
Vitamin B12 – Best Sources (Eggs, marmite, meat, milk)
#2. YOU MUST CREATE ENOUGH DAMAGE
When you work the hip muscle, you are simply damaging the muscles fiber.
And it is this damage that puts the muscle in a state of wanting a replacement and repair mechanism.
This repair/replacement process is what brings about the increase in the size of the muscle. How?
Because the new muscles set that is produced to replace older ones, are usually stronger than the previous
And the stronger they are, the bigger in size they will be.
That is why we naturally attribute a huge and muscular guy to being strong.
However, the fact remains that you need to create enough to damage to bring about an increase in the hip muscles.
But how do you know what level of damage is enough?
Simple, challenge the muscle each time you workout until you feel sore and can no longer perform the workout.
And even 2 days after you should still feel a little sore from the previous workout.
A well-trained muscle will feel sore 2 days after working out.
#3. YOU MUST TAKE DAYS OFF
So must of the time I see people create butt building challenges and the instructions on how often to perform the workout program a week is usually not correct and will not yield any result.
Most of those challenges will instruct you to carry out the challenge every day.
Such practice will not allow for the muscle to recover and repair itself.
It is the recovery and repair time that the body builds up new stronger muscle which is usually bigger and even the old damaged muscle that survived are also stronger and bigger.
Recommended frequency to build up muscle is to only work the muscle 3 or 4 times in a week and nothing more.
Except you are taking supplements for quick muscle recovery.
#4. YOU MUST BE CONSISTENT.
Consistency is the next key to fixing your hip dips and making your hip muscles wider. Why?
Because, if you work the muscle for few weeks and stop; your hips will simply go back to before, leaving you to nothing.
Even when you have reached the hip size that you want, you will still need to be working out to maintain the size.
That means you will not need to push yourself beyond the number of reps and sets that got you to the current muscle size.
#5. YOU MUST BE PATIENT.
Yes increasing the hips muscles require you to be positive and patient. It is not something that will come overnight.
Most times it could take weeks, months and years to reach the desired size.
But as long as you are consistent, you will surely reach your goal if you apply the tips in this article.
Please watch the video below, it will give you an idea of how long it took me to cover up my hip dips.
Exercise for Bigger Hips
Below are few recommended Wider Hips Workout Routine to Widen and give you a bigger hips
The first routine takes about 8 minutes and the second routine takes is about 6 minutes.
Each routine is designed specifically to enhance and widen your hips.
Pick one, then follow the routine 3-4 times a week with proper nutrition as discussed earlier in this post and you are sure of getting fantastic results.
WIDER HIPS WORKOUT PROGRAMS:
8 Minutes Wider Hips Workout to Fix Hip Dips
EXERCISE 1: LATERAL LIFTS
- To perform Lateral Lifts, stand tall hold on to a wall for balance.
- Then lift one of your legs off the ground and extend to the side.
- Drop down the leg to complete a move.
- Repeat the movement for 45 to 60 seconds.
This move targets your hip muscle, the gluteus medius.
Try to maintain proper form throughout your workout and be consistent. You can keep adjusting your position if you don’t feel it on the hips at first.
Follow the video above if that is the best option for you.
EXERCISE 2: PLANK SIDE TO SIDE LEG SLIDES
- To perform this exercise, simply go down to a plank or push up position.
- Then slide the right leg toward your right elbow and slide it back to start.
- Alternate the movement on the left leg.
- Slide the left foot to meet with your left elbow, then slide back.
- Keep alternating the movement for 45 seconds.
This exercise works your oblique or waist AND helps aligns the side fat on the waist with the hips muscle to reduce the appearance of the hip dips.
The workout also works on the core muscle and upper body as well.
EXERCISE 3: HOP TO ACTION SQUAT
- For hop to action squat exercise, simply stand straight with your feet shoulder distance apart and toes pointing forward.
- Push your hips backward as if you are sitting in a chair until your thighs become parallel to the ground. Your knees should not go beyond your toes.
- Hop for on the squat position for 2 times, then extend your right leg to the side and straighten it.
- Go back to squat and hop 2 times, extend the left leg to the side and bring it back. Repeat the moves for 45 seconds.
It is also okay to just hop on coming down to a squat without extending your legs to the sides if you have knee problems.
Make sure to keep your abdominals contracted. You will feel the strain in your abs, thighs and hip muscle.
EXERCISE 4: FIRE HYDRANTS
- For this move, come down to your fours on the floor then raise your right leg off the floor and extend to the side.
- Your knee bent to a 90-degree angle, then bring back your leg and repeat for 45 seconds.
- Switch sides and perform the same move on the left leg at the same time.
Be sure to keep your back straight throughout the workout and hold in your abs.
EXERCISE 5: DOGGY KICKS
- This is simple like the hydrants come to your fours on the floor then straighten out your right leg to the side.
- Then kick forward for 45 seconds. Repeat the move on the left leg.
Also, try to keep your back straight throughout the workout and hold in your abs.
That completes this workout program.
Watch below video for some more wider hips alternative workout.
6 Minutes Wider Hips Workout to Fix Hip Dips