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 the little details you need to know to start growing your hips and butt.
The hip 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 a 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.
. Fish (tilapia, salmon, and tuna)
. Lean Red Meat (Beef)
. Poultry (chicken and turkey)
. 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: