If you want to achieve a naturally curvy body, it is definitely an achievable goal. Two things are essential: exercise and a good diet. Without a good diet, you will not be able to build muscle. Without exercise, you will not see results and, in addition, you may start to gain weight.
These are some of the ways to get bigger buttocks and wider hips quickly and naturally.
1. Side lunges
Any type of lunge is good for your glutes and hips. However, side lunges are a bit more effective because they use your hip muscles.
This type of lunge also allows you to work your glutes and thighs, while allowing you to work the major muscles of your lower body. Additionally, side lunges limit the impact on your knees.
- Stand with your feet and knees together.
- If comfortable, hold a pair of dumbbells.
- Take a big step with your right foot to the right side.
- Slowly lunge toward the floor, keeping your right knee from extending past your toes and your left leg relatively straight.
- Now, push off with your right foot to return to the standing position.
- Repeat the same process with the other side.
Note: Remember to keep your back and upper body straight, and do not bend your knees too much.
Do three sets of 10 on each side. Repeat this exercise 3 times a week.
2. Dumbbell squats on shoulders
Squats are one of the best exercises to widen your hips. They target the inner and outer parts of your hips, promoting muscle growth in those areas.
In addition to increasing the size of your hips, squats also tone your thigh muscles. There are different types of squats, but squats with dumbbells are the most effective.
- Stand up, holding a pair of dumbbells on your shoulders.
- Keep your head up, tighten your abs, push your hips back and bend your knees.
- Slowly lower your body into a squat position, with your hands at your sides.
- Hold this position for a few seconds.
- Then push up to the starting position.
Note: Keep your abs tight throughout the exercise to stabilize your spine.
Repeat the exercise 10 to 15 times or more, as recommended by your trainer. Do this exercise 3 times a week.
3. Step-Ups
This simple exercise, which involves walking up and down stairs, is effective for developing several muscles in the lower body, including the main glute muscle, the gluteus maximus. It also helps keep the muscles in the legs toned.
- Place a step or sturdy bench in front of you.
- Approach him with your back, legs and arms stretched out and your feet hip-width apart.
- As you exhale, step up to the center of the step with your right leg and keep the other leg behind you for balance.
- Inhale and slowly bend your right knee, then lower to complete one round.
Note: To make the exercise more effective, you can also hold weights (barbells or dumbbells) in each hand with your palms facing your body.
Do 5 to 10 repetitions on one leg and then switch to the other. Do this exercise for at least 20 minutes once a day.
4. Donkey kicks
To widen your hips, another effective exercise is the basic donkey kick. As this simple exercise strengthens the gluteal muscles, it also helps you enjoy bigger buttocks.
- Get on a mat on your hands and knees.
- Keeping your head straight, place your hands under your shoulders and keep your knees and hips aligned.
- Now, lift your right leg, keeping the rest of your body as it is.
- Stretch your foot as far as you can, without moving your body.
- Return to the starting position.
- Perform the same steps with the left leg.
Do at least 8 repetitions with both legs. Perform this exercise at least 3 times a week.
5. Glute bridge
This strength training exercise targets your glutes and lower back muscles to keep them toned and fit.
- Lie on your back on the floor.
- Keep your hands at your sides and your knees bent, with your feet shoulder-width apart and flat on the floor.
- As you exhale, gently lift your hips off the floor, keeping your back straight.
- Hold your hips raised for a few seconds.
- Inhaling, slowly lower your hips to the floor.
Note: When you feel comfortable doing this exercise, do it while keeping one leg in the air.
Repeat 8 to 10 times. Do this 2 or 3 times a week.
6. Chair Pose
In this exercise, you basically sit on a chair but without the chair. It works the gluteal muscles to give them a nice round shape. It is also effective in strengthening the core muscles (glutes).
- Stand with your feet touching.
- Raise your arms up, with your palms touching.
- With an exhale, bend your knees and shift all of your upper body weight toward your heels as you bend.
- Stay in this position for 10 seconds and breathe deeply.
- Inhale and return to the starting position.
Perform this exercise for a minimum of 1 to 2 minutes daily along with other workouts to firm your glutes.
Diet tips to get bigger buttocks and wider hips
Along with exercise, you should also focus on your diet. When physical exercise is combined with a healthy diet, you will see results sooner.
- High-quality, protein-rich foods are extremely beneficial for improving any feature of your body. Some good choices are fish, poultry, lean red meat, whey, beans, legumes, and eggs.
- Enjoy a protein shake after your workout to ensure your muscles are properly repaired and rebuilt.
- Eat foods rich in minerals and vitamins to help your body digest protein properly. These foods include nuts, green leafy vegetables, tomatoes, sweet potatoes, quinoa, oatmeal, and berries.
- In any case, you should drink an adequate amount of water to keep your body well hydrated.
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