How to Increase Your Hips

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Increase your calorie intake with healthy foods. Gaining weight in a nutritious manner can help you to keep your health in check and ward off dangerous medical conditions, such as high blood pressure and type 2 diabetes. Add foods to your eating plan that contain healthy fats, such as peanut butter, olive oil and avocados. One pound of body weight is equivalent to 3500 calories; to gain 1 pound per week, add enough calories to your diet that you have a calorie surplus (taking in more calories than you burn) of 500 calories per day.
Though many people want to slim their bodies down, there are those who have the opposite problem: being too thin. Adding body weight or definition to a physique that is slight and straight can be a challenge. Enhancing your hips can help to add curves to your figure, though there’s no need to take extreme measures to augment your midsection. Making changes to your diet and strength-training program can help to alter your body in a natural and safe way
Warm up for five to 10 minutes before stressing your muscles with resistance training; working cold muscles can lead to injuries. Perform light to moderately cardio activity, such as jumping jacks, jumping rope, brisk walking or jogging.
Perform the lying hip abduction to add muscle and definition to your hips. Lie on your right side on the floor with your left hip and ankle stacked over the right. Support your head with your right hand. Choose a dumbbell that weighs approximately 5 to 8 pounds; hold the dumbbell tightly against the thigh of your upper left leg -- as far down the leg as possible -- with your left hand. Engage your abdominal muscles and glutes and lift your left leg as high into the air as possible while keeping the dumbbell firmly secured to your thigh. Hold the lift for one count and then lower the left leg back to the starting position. Repeat for eight to 12 repetitions and then switch legs. Complete three sets on each leg.
Enhance your hips with side lunges. Choose a pair of dumbbells that will allow you to complete eight to 12 repetitions with proper form. Stand upright with your feet shoulder-width apart. Lift your left leg and push it directly out to the side, by approximately 2 to 3 feet. Place the left foot on the ground and bend your left knee until your upper thigh is parallel to the floor. Hold for one count and then push off the ground with your left foot, bringing your leg back to the starting position. Repeat for eight to 12 repetitions and then switch legs. Complete three sets on each leg.
Maintain mobility in your hips by stretching after your training session. Sit on the floor and extend your legs out in front of you. Bend your right knee and bring the bottom of your right foot to your inner left thigh. Bend forward at the hips and bring your torso to your left thigh. Hold the stretch for 30 seconds and then repeat on the other side.

Items you will need

  • Monounsaturated fats
  • Dumbbell
  • Exercise mat

    Tip

    • Consider meeting with a nutritionist to learn healthy ways to increase your body weight.

    Tip

    • Consult with a physician before changing your diet or starting a new exercise program. Inform your doctor of any chronic medical conditions

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