Squats help build up the muscles in the hips.
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Many women and men want broader hips -- whether it's to look larger, more voluptuous or stronger. Although hip width is mostly determined by the size of your pelvic bones, it's possible to broaden your hips with a few adjustments to your nutrition and fitness routines. Talk to your doctor before making any changes to your diet or trying any new exercise, especially if you have a prior medical condition or injury.1.
Walk sideways to stretch, tone and build up the hips. If you don't have access to a large space, you can walk sideways on a treadmill. Sideways walking increases blood flow to the hips, which is essential for muscle growth. Walk for a minute in one direction, take a 30-second break, then repeat on the opposite side. Continue this pattern for between 10 to 30 minutes. Walk slowly -- 2 to 3 mph to start -- and grip the side rail if you use a treadmill to help keep your body stabilized.2.
Perform strength-training exercises that target the hip area. For example, squats, side leg raises, seated hip abductions and lunges help broaden and increase hip size. Perform at least 15 repetitions of each exercise every other day.3.
Perform Yoga exercises designed to build up and open the hip area. Besides building muscle, yoga helps improve flexibility and increases blood flow to the hips. Do the Pigeon, Cow Face, Frog and Warrior poses at least two times per week. Hold each pose for five breaths before switching sides.4.
Increase your caloric intake gradually to provide fuel for larger hip muscles. For example, add about 500 additional calories to your diet every day. Do this by eating healthy foods like lean meats, veggies, fruits, seeds and nuts.
- Hold weights while you exercise to add resistance and help increase potential muscle growth in the hip area. Start with 5 pounds or lighter and work your way up.
- Immediately stop doing hip stretches or exercises if you experience any type of pain or discomfort. Readjust your position or stop exercising until the pain stops.