12 Effective Exercises To Get Wider Hips

Get Wider Hips

Introduction

It is very difficult to get in shape nowadays. Let’s consider that we are not blessed with wider hips. If you want to build wider hips then you have to train very hard. You won’t get this overnight but it is not much difficult to tone your hips. Wider hips make you look firmer and shaped. Here the question is how to get wider hips? In this program, we are going to tell you about 12 effective exercises which will help you in building wider and round hips.

These 12 exercises are effective to train your hips to get in shape. You just need to go to the gym and start performing these exercises to get amazing results.

Also recommended, How to get rid of Hip Dips.

To get started with this workout program all you need is a pair of light and medium dumbbell. If you are a beginner then you should perform bodyweight exercises. Keep increasing your limits to make these exercises more effective. Let’s get started with a workout program.


Best workout to Get Wider Hips

12 Best Exercises To Get Wider Hips

  • Hip Raises
  • Squats
  • Squat Kicks
  • Side Lunges with Dumbbells
  • Side Dumbbell Abductions
  • Dumbbell Squats
  • Donkey Kicks
  • Side Leg Lifts
  • Hip Raises
  • Hip-Lift Progression
  • Split Leg Squats
  • Glute Bridge

Let’s know in brief about all of these exercises.

Hip Raises

hip thrust

An ultimate exercise that will help you in getting wider and stronger hips. Hip raises is a simple raise exercise that directly targets your glutes muscles. Try performing this exercise slowly to make it more effective. Here is a quick tutorial for this exercise.

Level- Beginners

How to do

  • Lie down on the floor with your back facing down. Keep your back straight and your hands on your sides.
  • Bend your knees at 90 degrees to the floor.
  • Breathe and lift your hips up by squeezing your glutes and hamstrings. Do not move your upper body while performing this move.
  • Pause at the top for at least 2 to 3 seconds and then return back to the starting position. Repeat the remaining reps.

Complete 2 to 3 sets 15 to 20 reps.

Squats

squats

Squats are known as the king of all the exercises. To get wider hips squats will be really beneficial. Also, helps in improving the strength of hamstrings and curing lower back pain. If you are a beginner then you should perform bodyweight squats. Keep increasing your weight every week. Here is a quick tutorial for this ultimate exercise.

Level- Intermediate

How to do

  • Stand straight with your feet shoulder-width apart and keep your back straight.
  • Now hinge out your hips and lower down by bending your knees.
  • Pause at the bottom for a second and then return back to a starting stage. Repeat your remaining reps.

Complete 2 sets of at least 10 to 12 reps each.

Squat Kicks

get wider hips

Just like squats, this exercise is also beneficial for getting wider hips. Squat kicks help you strengthen your lower body with a proper stretch. Performing normal squats along with a simple kick will help you training your hip muscles. Have a look at the quick tutorial of this workout.

Level- Beginners

How to do

  • Stand straight in a squat position.
  • Keep your back straight and perform a simple squat.
  • Return back to the standing position and kick your right leg to the side or to the front. Pause and get back to the starting position.
  • Perform the squat again and repeat the same with another leg.

Complete 10 to 12 repetitions.

Side Lunges with Dumbbell

side lunges with dumbbells

An effective lunges variation to train your lower body muscles. Side lunges with dumbbell primarily target your quads, hips, hamstrings muscles. Focus on your posture to make this exercise more effective. Here is a quick tutorial for this workout.

Level- Intermediate

How to do

  • Grab a dumbbell in each hand. Bend your elbows such that both the dumbbells are at shoulder height.
  • Now perform lunges to the sides. Stretch and bend your left leg to the side.
  • Pause and get back to the starting position.

Complete 2 to 3 sets of 12 to 15 reps each.

Side Dumbbell Abductions

side abduction

You need an effective workout that will help you shape your hips. Side dumbbell abduction is the best dumbbell workout that isolates your hip muscles and helps in getting wider hips. Both beginners and professionals can easily perform this exercise.

Also, helps in improving body stability. Now grab a pair of dumbbells and follow this quick tutorial.

Level- Intermediate

How to do

  • Stand straight with your feet together and dumbbells in your hands. Keep your hands to your sides.
  • Now start raising your right leg slowly to your side. Rest your right dumbbell on your leg.
  • Slow and control the process to make it more effective. Return back to the standing position. Switch legs and repeat.

Complete 10 to 12 reps of each leg.

Dumbbell Squats

dumbbell squats

Dumbbell squats are quite more effective than normal squats. To strengthen your glutes, quads, and hamstring muscles, this workout is always best. Beginners must try this workout with light weights to make it more effective. Follow this quick guide.

Level- Intermediate

How to do

  • Stand straight in a squat position and grab a pair of dumbbells in your hand.
  • Keep your hands at your chin level such that both the dumbbells are parallel to each other.
  • Now perform a normal squat and hinge out your hips.
  • Pause for a second and then return back to the starting position.

Complete at least 10 to 12 repetitions of dumbbell squats.

Donkey Kicks

donkey kick

To get stronger glutes muscles, this exercise is really an effective one. Donkey kick isolates your hips muscles effectively and also helps in building muscle coordination. This no-equipment workout is really beneficial to get wider hips. Let’s see a quick tutorial of this workout.

Level- Beginner

How to do

  • Get down on all fours. Keep your knees hip-width apart and your hands under your shoulders.
  • Keep your back straight and tighten your core muscles.
  • Now press up your right foot by using your glutes muscles until your foot is parallel to the floor.
  • Get back to the starting point and repeat your reps.

Complete 10 to 12 repetitions with each leg.

Side Leg Lift

side leg lift

An alternate to side dumbbell abductions. Side leg lift also helps in isolating your hips muscles and helps in getting wider hips. This easy exercise is also beneficial for shaping your lower body. Use a resistance band between your legs to make it more effective. Here is a quick tutorial to do this exercise.

Level- Beginner

How to do

  • Lie down on the floor on your right side. Keep your head, back, and neck muscles in a normal position.
  • Rest your head on your arm to make body support. Keep your legs on top of each other.
  • Now raise your upper leg to the top and pause, stretch your muscles. Return back slowly and repeat.

Complete 2 sets of 10 to 12 reps each.

Hip Raises

hip raises

An amazing exercise to train your glute and core muscles effectively. Hip raises are also beneficial for burning belly fat. It isolates and shapes your hip muscles. This no-equipment exercise can be easily performed by anyone. Have slower reps to make this exercise more effective. Let’s have a look at the tutorial of this workout.

Level- Beginner

How to do

  • Lie down on the floor and keep your back straight. Stretch your arms completely and rest them on your sides.
  • Bend your knees at a 90-degree angle and rest your lower body on your feet.
  • Now raise your hips to the top by squeezing your glutes muscles. Rest your upper body on your upper back muscles.
  • Pause at the top for 5 to 6 seconds. Return back to the start and repeat.

Complete 2 to 3 sets of 10 to 12 reps each.

Hip Lift Progression

hip lift progression

Movement of your hips is necessary to train it effectively. Hip lift progression is another effective move to get wider hips in just a few weeks. It strengthens your hips, core, hamstrings muscles to provide you the best shape. Here is an easy one-minute tutorial for this ultimate workout.

Level- Beginner

How to do

  • Start this exercise by lying down on the floor with your face up.
  • Bend your knees and keep your back straight.
  • Stretch your arms straight and rest them to your sides to get body support.
  • Now lift your right leg to the top by using your hips muscles and without moving your left leg.
  • Pause at the top and then bring the leg halfway down. Again go to the top. Repeat the process until you complete your repetitions.

Perform this exercise for 25 to 30 seconds.

Split Leg Squats

split leg squats

Split leg squats are also known as Bulgarian split squats. This exercise is an effective one to train your legs and glutes muscles. Performing a squat with one leg can be quite difficult for beginners. Follow this easy guide to perform this exercise.

Level- Intermediate

How to do

You need a flat bench to perform this squat exercise.

  • Stand in front of the bench in a squat position.
  • Tuck your hands together at your chest level.
  • Place the top of your left foot on the flat bench such that your left knee is parallel to the floor. Keep your back straight.
  • ┬áNow perform a lunge with your right foot until the left knee is about to touch the ground.
  • Return back slowly and repeat your repetitions.

Complete 2 to 3 sets of 12, 10 repetitions each.

Glute Bridge

glute bridge

You must have heard about this ultimate exercise. Glute bridge is known for building glutes and core muscles effectively. It also trains your hamstrings, glutes, and other lower body muscles. Try holding this exercise for a longer duration to make it more effective. Here is a quick tutorial for this move.

Level- Beginner

How to do

  • Lie down on the floor with your face up. Rest your hands on the sides with your palms down.
  • Bend your knees and keep your back straight.
  • Now lift your hips up from the ground until your shoulder, hips, and knees form a straight line.
  • Hold this position for few seconds and then get back to the start.

Hold this exercise for at least 20 to 30 seconds.


How to get wider hips?

Getting wider hips is not an easy task, you have to work hard to get that wider shape. Here are some strategies that will help you reach your goals.

  • Heavy muscle training- Training with high intensity will help you get wider hips. Add a few effective exercises to your routine and follow them with consistency.
  • Proper Diet & Nutrition- Along with exercises it is very necessary to have a proper nutritional diet. Follow a good nutritional diet plan to get beneficial results.
  • Follow Banded exercises- Banded exercises are always beneficial for muscle building. Try performing some banded hip exercises that will help you reach your goals.
  • Avoid unhealthy foods- Staying away from unhealthy foods and drinks will also help you in shaping your hips. You should only follow the nutritional diet routine to get quick results.
  • Perform Cardio & Stretching Session- Add cardio and stretching exercises to your routine. You should perform cardio and stretching once a week. It is really beneficial to get a wider and shape butt.

Let’s know how wider hips are beneficial for our body?

Benefits of Having Wider Hips

  • Women having narrow hips looks unfit and unhealthy. Training your hips to get wider will make you look fit.
  • Body stability is really necessary to perform heavy strength training and other workouts. Training your hips helps in improving body stability.
  • Curvy women always suffer from problems while choosing the right clothes for them. Having wider hips will definitely solve this problem.
  • Wider hips are a great indicator of a healthy person. The waist-to-hip ratio is a method that is used to calculate the body shape. You should try it once.

Conclusion

By following these effective exercises program, you can get wider hips. Along with these exercises make sure to follow a high-calorie diet which will boost up your progress. Consistency is the only way to get success. Just work hard on it and enjoy the results. All the best and stay strong. Buildingbeast.