To most people,
the goal is the opposite...slim the hips. But
if you've searched in vain for information on
how to really INCREASE hip size, you've come to
the right place! I'll tell you exactly what kind
of training you need to do to achieve this.
hips...it may not be the most common goal
of women who train but, I can promise
you, there are a LOT of women out there
who would LOVE to build wider hips without
putting on a lot of fat!
tell you right now, it's not going to
be easy but it definitely CAN be done!
first...want to know the reason why it's
so tough to increase hip width without
gaining a lot of fat in the area? It all
comes down to your bones.
see, hip width (not counting fat deposits
in the area) is primarily determined by
your pelvis size. If you've got genetically
narrow hip bones (you can thank your parents
for that!), it's going to be much tougher
to achieve the wider hips you're looking
the very same situation with the shoulders
- if you want wider shoulders, you're
limited by bone structure. You then have
to focus on building the lateral delts
(the side heads of the shoulder muscles)
to give the appearance of wider shoulders.
the only hitch with the hips is that there
really isn't a whole lot of muscle mass
available to build onto the outside of
your pelvis! In that respect, it's actually
EASIER to build wider shoulders with weight
training than it is to build wider hips.
The main muscles that operate in the hip
area (for our purposes) are the three
glute muscles...the gluteus maximus (the
main butt muscle), gluteus medius and
primary function of the gluteus maximus
is to bring the leg backwards (a.k.a.
hip extension). It's a big, powerful muscle
because this function is our primary method
of moving forward! Every time you push
backwards to take a step, that's the gluteus
maximus at work.
the smaller gluteus medius and minimus
muscles are what we'll need to focus on
to try and increase hip width. These two
muscles are what's known as abductors.
is the biomechanical term for moving a
limb AWAY from the midline of the body.
In this case, it's moving the thigh away
from the center of the body. If you're
familiar with adduction (where you bring
the legs in towards each other and squeeze
the thighs together), it's the opposite
to widen the hips through training, we
need to focus some intense work on the
gluteus medius and minimus muscles. And
when I say intense work, I'm NOT talking
about those light pumping movements where
you try and "go for the burn!"
our purposes, those are not only a waste
of time but completely counterproductive.
Light weight exercises won't build hips
and will interfere with the muscle-building
stimulus we're going for that WILL actually
build the hips. So toss "The Firm"
videos back into the pile if you want
to build wider hips. Those won't cut it.
you want results, it's time to break out
the dumbells and barbells and dig into
some REAL weight training!
NOTE: the exercises I'm about explain
are probably not familiar
to you. Be VERY sure to click on the link
at the bottom and
watch the videos on how to perform these
They will help you a LOT!
The absolute BEST exercise for increasing
hip width is NOT an isolation abduction
exercise. You may have seen abduction
machines in the gym where you sit on a
chair and force your legs outwards against
resistance. I'm sure you've seen them...they
always seem to place those machines directly
across from the cardio equipment or opposite
the gym entrance!
The best exercise for increasing hip width
is called the Side Lunge and it can be
done with a barbell OR dumbells.
I'm not going to have you do the NORMAL
side lunge...that exercise forces you
to use lighter weights so you don't strain
your knees. This version allows for more
resistance and, therefore, more potential
muscle growth and hip width!
how do you do the Side Lunge? Well, the
"normal" technique has you starting
in a standing position. Then you step
one foot directly out to the side (sometimes
at angle forwards rather than directly
to the side) and lower your body down
into a lunge. You come down, bending your
knee, then you push all the way back up
to the standing position.
problem with this technique is the lateral
stress that gets placed on the knee when
you step down to the side. The knees aren't
designed to take a lot of sideways pressure
- they're all about going forward and
back (like a hinge). There's some room
to manuever but sideways movement against
momentum can be tough on the knees - just
ask any running back in football!
instead of stepping out to the side on
each rep then pushing all the way back
up, we're going to do it differently.
You'll take that first step out to the
side and plant your foot about 2 feet
out. And you're going to keep it there!
you stepped out to the right, bend your
right knee and come down into a lunge
position. Your left leg will be completely
straight and act as a pivot. Come down
until your thigh is parallel to the ground
then, using hip power, push yourself back
up, straightening your right leg but WITHOUT
popping all the way back to a standing
position where your feet are together.
we're keeping our feet in the SAME position
for the whole exercise.
you come to the top, you're now going
to lunge down to the OTHER side. Come
down until your leg knee is bent 90 degrees
then push back back up. Again, you're
NOT popping up to a total standing position
- just straightening your legs. This not
only spares your knees, it allows you
to keep tension on the muscles better
AND use heavier resistance!
can do this exercise with a barbell or
2 dumbells. When using a barbell, just
hold it across your shoulders and be careful
with your balance. If you do this exercise
with a barbell, it's best to use a rack
so you don't have to press the weight
overhead and set it down on your shoulders.
Just note, you'll be doing this exercise
OUTSIDE the rack (there isn't
dumbell version will be the easiest setup.
All you need to do is pick up the dumbells!
When you perform the exercise, hand position
is important. If you're lunging down to
the right, the right-hand dumbell should
be on the outside of your right hip. The
left-hand dumbell should be held in front
of your body down between your legs. This
is the best position for balance and resistance.
you just reverse it when you go down to
the other side - left dumbell on the outside
of your left hip and right dumbell down
in between your legs.
first time you do this exercise, use a
light to moderate weight so you get an
idea of how the exercise is performed.
Once you feel comfortable with it, THEN
starting boosting the weight.
you want to use a weight where you can ONLY
get 8 to 10 reps on each side. You have to
challenge the muscles to see results! Sets
of 15 to 20 reps won't build the hips.
3 sets of this exercise with 60 to 90 seconds
rest in between sets.
THEN you go onto
the abduction-isolation style of exercise for
targeting the gluteus medius and minimus directly.
this one, we're NOT going to be using any
machines. This is a dumbell exercise all the
way. It's easy to set up, though!
you need is a single dumbell - again, start
with a light to moderate-weight dumbell to
get an idea of how to do the exercise before
you move up in weight.
standing position, hold the dumbell in your
left hand and hold onto something solid with
your right. The left dumbell should be resting
on the side of your upper thigh.
just explode up with your left leg directly
out to the side as high as possible and hold
it there for a second or two! You should feel
a strong squeeze in your outer hip area.
this exercise, use a POWERFUL movement and
don't be afraid to start building up to heavier
weights. This isn't a "squeezy-toney"
type of exercise. We're going for an explosive
push up and out to the side.
you've done 6 to 8 reps on the left left,
switch over to the right leg and do the
same thing. Rest 60 seconds after you've
done both legs then repeat for 2 more
sets (3 sets total). Remember, once you're
familiar with the exercise, start piling
on the weight so that you can ONLY get
those 6 to 8 reps. If you can get more
reps, increase the weight next time.
Now we're going to add in the final segment
of the wider-hip workout...sideways treadmill
is a unique way to use the treadmill that
gives you two main effects. The first
is increasing blood supply to the outer
hips (which is important to help support
muscle growth). The second is putting
a stretch on the outer hip muscles with
each step you take.
sure to watch the video on this one so you
know how to do it before you step on the treadmill
set the treadmill on a bit of incline - this
will give you greater resistance, better stretch
and faster results. About 3 to 5% grade is
the treadmill to a slow speeed - 2 to 3 mph
is a good starting point. Stand on the side
panel of the treadmill (right beside the tread),
facing left. Grip the side rail in front of
you and the front rail to your right. This
will stabilize you in 2 planes and allow you
to get yourself off the treads if you stumble.
this exercise, you are basically going to
be walking sideways with leg cross-overs while
on the treadmill.
facing left, step on FIRST with your right
foot, then immediately cross over it with
your left foot to get started. Watch your
feet and stay on the middle of the tread.
goal is to use this technique to get a great
stretch. To do this, exagerrate the length
of your step and keep a VERY slow speed on
the treadmill (e.g. 2 mph). With this long
step, you'll get a STRONG outer thigh and
glute stretch with every rep (on the higher
leg) and a good muscle-pumping workout on
the lower leg.
for about a minute facing that way then step
off, take a short rest, e.g. 30 seconds, then
do a minute facing the other direction. Repeat
this for 5 to 10 minutes.