If you want to achieve an hourglass body naturally, think that 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 won’t see results, and besides, you can start to put on weight.
These are some of the ways to get a 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 slightly more effective because they use the muscles in your hips.
This type of lunge also allows you to work your glutes and thighs, while also allowing you to work the major muscles of your lower body. Also, side lunges limit the impact on the knees.
- Stand up with your feet and knees together.
- If it’s comfortable for you, hold a pair of dumbbells.
- Take a big step with your right foot to the right side.
- Slowly lunge toward the floor, without extending your right knee past your toes and keeping your left leg relatively straight.
- Now push off with your right foot to return to a standing position.
- Repeat the same process with the other side.
Note: Remember to keep your back and upper body straight, and don’t bend your knees too much.
Do three sets of 10 on each side. Repeat this exercise 3 times a week.
2. Squats with dumbbells on shoulders
Squats are one of the best exercises to widen the hips. They target the inside and outside of the hips, promoting muscle growth in those areas.
In addition to increasing the size of the hips, squats also tone the thigh muscles. There are different types of squats, but dumbbell squats are the most effective.
- Stand up, holding a pair of dumbbells over your shoulders.
- Keep your head up, squeeze your abs, push your hips back, and bend your knees.
- Slowly lower your body into a squat, 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 running up and down steps, is effective for building various muscles in the lower body, including the main gluteal muscle, the gluteus maximus. It also helps keep leg muscles toned.
- Place a sturdy step or bench in front of you.
- Approach him with your back, legs and arms straight, and feet hip-width apart.
- As you exhale, come up to the center of the step with your right leg, keeping your other leg behind for balance.
- Inhale and slowly bend your right knee, then lower down 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, then switch to the other. Do this exercise for at least 20 minutes once a day.
4. Donkey kicks
To widen the hips, another effective exercise is the basic donkey kick. Since this simple exercise strengthens the gluteal muscles, it also helps you enjoy a bigger buttock.
- Position yourself on a mat on your hands and knees.
- Keeping your head straight, place your hands under your shoulders and keep your knees and hips in line.
- Now, raise your right leg, keeping the rest of your body as it is.
- Stretch your foot as far as you can, without moving your body.
- Go back to the starting position.
- Perform the same steps with the left leg.
Do at least 8 repetitions with both legs. Do this exercise at least 3 times a week.
5. Glute Bridge
This strength-training exercise targets the muscles in your glutes and lower back to keep them toned and fit.
- Lie on your back on the floor.
- Keep your hands at your sides and knees bent, with your feet shoulder-width apart and flat on the floor.
- As you exhale, gently lift your hips off the ground, keeping your back straight.
- Keep your hips raised for a few seconds.
- Breathing in, slowly lower your hips to the ground.
Note: When you feel comfortable doing this exercise, do it while keeping one leg in the air.
Repeat it 8 to 10 times. Do it 2 or 3 times a week.
6. Chair pose
In this exercise, you basically sit on a chair but without the chair. Work the gluteal muscles to give them a nice round shape. It is also effective for strengthening the core muscles (buttocks).
- Stand up with your feet touching.
- Raise your arms up, palms touching.
- With an exhalation, bend your knees and bring your entire upper body weight onto your heel as you bend.
- Stay in this position for 10 seconds and take a deep breath.
- Inhale and return to the starting position.
Perform this exercise for a minimum of 1-2 minutes daily along with other workouts to firm your buttocks.
Diet tips to get bigger buttocks and wider hips
Along with exercise, one must also focus on diet. When physical exercise is combined with a healthy diet, you will get results sooner.
- High-quality, protein-rich foods are extremely beneficial in improving any feature of your body. Some good choices are fish, poultry, lean red meat, buttermilk, beans, legumes, and eggs.
- Enjoy a protein shake after training to ensure your muscles are properly repaired and rebuilt.
- Eat foods very rich in minerals and vitamins to help your body digest protein properly. These foods include nuts, green leafy vegetables, tomatoes, sweet potatoes, quinoa, rolled oats, and berries.
- In any case, you should drink an adequate amount of water to keep your body well hydrated.
