Q: Dear diary , what is a good way to get a bigger butt and wider hips through exercise?
A: When trying to build your lower body you need to know that you must have a good amount of fat around your hips and thighs so that the fat will cover up your muscles. This will help you add volume around your target area and give you a more "fuller" look.
Mainly people who naturally have wider hips can gain and lose weight and still have big hips due to genetics. But those that don’t gain fat around their lower body can still create a curvy hourglass look through muscle gain.
Increase hip size. Get a bigger butt naturally. Melt fat off your waist. Learn How
What areas do I need to focus on decreasing in size?
1. Smaller waist
You may hear this a million times but the smaller you can get your waist while building up your butt , the more your hips will appear wider and your rump rounder.
To get a smaller waist you should control your calorie intake ,eat foods that burn fat from your body , and exercise regularly. Healthy diet and exercise will help to increase your metabolism making it a lot easier to melt off the belly fat.
Start to eat the right kind of fats. Studies have shown that high level of monounsaturated fats helps to prevent the concentration of belly fat. Trans fats that are available in cookies and other processed foods can deposit on your abdomen , so you should avoid such fats. Getting a fair amount of fiber in your diet is vital if you want to regulate your digestive system and get rid of a bloated tummy.
A good exercise that targets your stomach are twisting crunches. To do this exercise correctly you need to first lie on your back. Keep your feet flat on the floor and bend your knees up. After bending your knees , you need to bring your fingers over your ear. After that , you can contract your abdominal muscles steadily. Lift your body up and down.
It is an easy and effective exercise that makes your body strong and healthy. Such types of exercises help to burn the extra fats on your abdomen and you can get a smaller waist easily. If you are interested in losing your body weight and achieving an hourglass waist , read how to get a bigger butt and lose belly fat.
2. Build Your Hips With Daily Weight Training
Weight training is the most effective way to get wider hips as well as a bigger butt. By adding weights to your lower body workouts you will quickly lift and shape your butt , and hips while also adding mass. However , if you do not perform these exercises properly you will not get the results you are seeking!
Here are a few tips , and exercises that will give you mind blowing results and fast!
1. Alway start with light weights , (around 15 to 25 pounds ,) and add on weight as you get stronger. If you find it easy to do 20-25 reps with your weights considering upping the pounds.
2. Try to drink a protein shake or meal after your weight training to restore muscles.
3. To target all of your hips and butt muscles alternate between various different lower body workouts.
4. Challenge yourself to do 50-100 reps daily of the following workouts:
Squats
- Grab your weights or weighted backpack
- Plant your feet flat on the ground shoulder width apart
- Point feet slightly outward
- Keep your back straight and bend down as though you are about to sit down (inhale)
- Extend back up and squeeze the glutes while doing so. (exhale)
Sumo Squats 
- Hold a kettlebell or dumbells weight between your legs.
- Stand with your feet wider than hip distance.
- Turn feet out 40 degrees , and then lower your hips down bending knees.
- Make sure to keep your stomach in and back straight.
Stair Climbing • With a weighted backpack , walk up and down the stairs. Make sure that the back of your foot touches the surface completely.
• Choose your reps according to your fitness level
• If stair climbing is not an option , try stepping up on a stool or chair…Repeat several times
This stair workout will have your butt burning!
Please know that gaining mass around your butt and thighs may take a little time depending on your genetics. Everyone’s body is different from the next. So , if you can create a vision in your mind and stick to your main goal with determination , you will begin seeing results sooner than later. I'll be here every step of the way to help you achieve your goal for a bigger butt!
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