7 Easy Exercises For Bigger Hips

Jan 03, 2019

Believe it or not, there are some of us who desire a curvy, feminine figure, but achieving those luscious feminine curves takes a bit of time and work if we are not predisposed to that type of body composition.

Integrating a combination of exercises for core, glutes, thigh muscles, and back will get the job done, but they must be specific and targeted for the look you wish to create. Getting fit and toned does not mean that you have to give up those sexy curves; we must maintain those glutes in order to properly fill out our favorite pair of jeans!

Your goal might be two-fold--toning up that derriere and firming up both the quadriceps and hamstrings will be part of the process, as will slimming the waist and toning the muscles of the lower back, giving the hips a more well-rounded appearance.

Here's a quick look at the powerful combination of exercises that will tone your glutes, hamstrings, and quads while whittling your waist to nothing. Get ready to wow in that spandex, and flaunt those curves:

This exercise is VERY effective at targeting those buns and tightening up that posterior. It will also optimize your hamstrings for performance and tone your abs and hips, all in one superior move. To perform this exercise:

• Start on hands and knees with abdominal muscles engaged
• Raise one leg to the side with your knee bent to a 90 degree angle.
• Return the leg to a resting position. Repeat 8-10 times on each side.

Step-ups are a quick and easy move virtually anyone can do. If you have bad knees, you might want to consider adding support as you step up. To perform the step-up:

• Grab a stepper or a stable box at least 15 inches high. You may want to add dumbbells for added effectiveness.
• Step up with one leg, supporting your whole body with that leg as you bring the other foot to the step.
• Leave your weight bearing foot on the box as you lower the passive leg to the floor.
• Repeat 8-10 times on each side. Perform additional reps as needed for faster toning.

This exercise will blast away at your buns, hips and thighs, all while toning the muscles in your lower abdomen and the small of your back. To perform the glue bridge:

• Lie down with knees bent, legs hip width apart.
• Hold abdominals as you lift hips toward the ceiling, squeezing the glutes as you do so. Hold at the top, then lower back down to the floor.
• Breathe in as you lower your body to the floor again. Perform 10-20 reps per workout.

Who doesn't love a good squat? Maintaining proper form and maximum reps will up your game with these simple exercises that will tone your entire lower body. To perform the perfect squat:

• Stand with feet hip width apart, toes pointing forward. Arms should start at your sides, and abdominal muscles should be engaged.
• Lower your hips down and back till your upper thighs are almost at a 90 degree angle.
• Raise your arms up with bent elbows to keep your balance as you lower down. Return to a standing position once more.
• Repeat 10-20 times per workout.

Or Superwoman, as it were. Imagine yourself fighting crime as you perform this total body blaster. To perform the Superman:

• Lie on your stomach, arms and legs fully extended.
• Bring your arms and legs off the mat or floor, still fully extended and reaching up toward the ceiling. Hold for a few seconds at the top.
• Lower back down to a resting position, then repeat 8-10 times per workout.

Lunges are a great way to tone legs, hips, and thighs. While effective if done correctly, they can add undue stress and strain on knees and hips if you don't watch form. To perform the ideal lunge:

• Stand upright, hip width apart.
• Step forward with your right leg, bending the knee over your foot at a 90 degree angle.
• Push off the right foot, returning to a standing position.
• Alternate with your left leg, lunging forward, then returning to a standing position.
• Perform 8-10 reps each leg per workout session.

Bicycle crunches will improve your posture, balance, and tighten up that whole core while working the legs and hips. Work that core and see a total body transformation in a very short time. To perform a bicycle crunch:

• Lie on your back, knees bent at 90 degrees.
• Raise your shoulders up off the ground and twist to the right, bringing your left shoulder toward the right as you fully extend your right leg.
• Twist to the other side, extending your left leg and bending your right while bringing right shoulder toward the left.
• Repeat 10-20 times, alternating each side. Hold at the top of the twist for an extra boost of abdominal work.

Doing this simple yet effective routine will have those curves in shape in no time. Aim for consistency and a sensible diet, and you'll be proud of those results. Show them off!

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation by your doctor. Your health is important to us!