With most cultures obsessed with being thin and weight loss diets, people who want to gain weight struggle to find useful information. Gaining centimeters in specific areas, for example on the hips, requires a targeted strategy, which allows you to develop muscles in a localized way. As the circumference of the hips increases, it is very likely that the lower back will also become more prosperous. Find out how to gain inches on your hips through targeted training and a high-calorie diet that will allow you to swell the muscles on the sides of the pelvis.
Steps
Part 1 of 3: Aerobic Exercise
Step 1. Use the Stairmaster
Exercising cardio, for example using a Stairmaster, can help you develop muscles in the hip and buttock area. Using this gym machine that simulates the gesture of climbing stairs can help you increase the size of your hips.
- Studies have shown that the use of the Stairmaster involves approximately 24% of the buttock and hip muscles.
- Use this tool once or twice a week for at least 30 minutes at a time.
- To increase the intensity of the exercise, focusing the effort and results on the hips and buttocks area, go up the steps keeping the body tilted forward and do not cling to the side rails. This pose forces the body to use the gluteal muscles with greater intensity.
- Also try to take long steps, as if you want to go up two steps at a time. This will activate a larger portion of the muscles you want to develop.
Step 2. Use the elliptical
This is another great gym machine for cardio exercise and for toning and developing the muscles of the buttocks and hips. If you want to gain inches in that area, the elliptical gives you the opportunity to train it intensely.
- The elliptical involves about 36% of the muscles in the hips and buttocks. This is a percentage that slightly exceeds that of the Stairmaster.
- Use the elliptical for at least 30 minutes. For a more complete workout, try doing 15 minutes of the Stairmaster and 15 minutes of the elliptical.
- The best way to intensely engage the muscles in your hips and glutes is to focus on pushing your foot down, starting at the heel. Also, keep your hips slightly pushed back so your butt is a little more prominent than normal. This pose forces your body to use the muscles you want to develop in particular.
Step 3. Walk or run on the treadmill
Running is an excellent cardio exercise and, in general, a great way to train the muscles of the hips and glutes. The treadmill also allows you to tilt the treadmill to put even more strain on your hips, helping you gain inches in that area.
- Walking or running on the treadmill involves about 50% of the muscles in the hips and buttocks. This is the highest percentage seen so far.
- Walk or run on the treadmill for at least 30 minutes. Again, a combination of different cardio exercises can help you train the muscles of the hips and glutes in a deeper and more complete way.
- If you want to fully engage your hip muscles, increase the incline of the platform. Both the hips and buttocks will be subjected to greater effort, with the benefit of becoming more toned and defined.
- Another possible option is to walk sideways on the platform. Set the treadmill at a slow pace with a slight incline, then alternately cross your legs while walking sideways. This exercise is to put the muscles of the hips in tension to promote their development.
Step 4. Spin
If you want to burn a lot of calories while toning your hips, sign up for a spinning class. This type of exercise is excellent for strengthening and toning the hips, glutes and thighs.
- Spinning involves many of the muscles in the hip and buttock area. The continuous variation of the resistance and the different positions of the body (standing or sitting) make this exercise perfect for gaining centimeters on the hips.
- If you really want to engage your hips to the max, sit in the back of the seat, then push hard on the pedals. You can also increase the degree of resistance.
- When pedaling while standing, try to bring your butt back well. To stay balanced in this position, the intervention of the muscles of the hips and buttocks is necessary.
Step 5. Take the time to recover
Your training program should include at least one rest day per week to avoid plateaus (deadlocks, where you can't improve) and give your body time to recover. Combine workouts and intensities to keep your motivation high.
Part 2 of 3: Incorporating Muscle Strength Exercises
Step 1. Make the bridge
There are several exercises to train muscle strength that can help you increase and define the area of the hips and buttocks. The bridge exercise is great because it involves both muscle groups.
- Lie on the ground on your back. Keep your arms straight at your sides and knees bent at a 90 degree angle. The soles of the feet must be close to the floor.
- Keeping your knees bent, lift your pelvis upward by pushing your buttocks towards the ceiling. Stop when your back creates a horizontal line with your upper legs.
- Hold the position for as long as possible. Slowly bring your pelvis back to the ground, then repeat the exercise several times.
Step 2. Integrate the squats
Squats are one of the most popular exercises for those who want to tone their entire lower body. In particular, they involve the muscles of the hips and buttocks. By making slight changes to the original movement, you can focus even more on the hip area.
- Standing, with your legs shoulder-width apart, point your toes out at a 45 ° angle to your body.
- Squat down with your knees fully bent without forgetting to keep your back straight. Get close to the ground until your thighs are almost parallel to the floor. Your butt should protrude backward prominently.
- Hold the position for a few seconds, then give yourself the necessary push to return to the starting position. Try to engage your glute muscles intensely in this movement.
- If you want to make the exercise even more effective, you can hold a dumbbell in each hand or hold a barbell on your shoulders.
- Add side raises to work your hips to their fullest. When returning to the starting position, extend one leg to the side. Alternate legs after each squat.
Step 3. Try lunges
Like squats, lunges are also a classic exercise to train and strengthen the muscles of the hips and glutes. The need to find balance and stability requires the full involvement of the hips.
- Standing, with your legs apart at the hips, hold a dumbbell in each hand, then step forward with your right foot away from your left about 90-120cm.
- Bring your pelvis to the ground so that your right knee is bent and your left knee is almost in contact with the floor. Lower yourself until your right thigh is parallel to the ground.
- Give yourself the necessary push to return to the starting position. Make sure you push yourself up with your right leg, not your left. Repeat the exercise on the other side, then alternate the movement to do about eight repetitions.
- Side lunges are a variation of lunges that allow you to train your hip muscles differently. Instead of stepping forward, move your foot out to the side. Again, alternate leg after leg.
Step 4. Try the side lifts
This exercise also particularly involves the muscles of the hips. Create a training program that includes side raises, squats, lunges, and the bridge exercise.
- Lie on your right side of your body. Bend your right arm to support your head with your hand; the left arm remains relaxed with the forearm and hand placed on the floor.
- Contract your abdominal muscles as you slowly lift your left leg upward. Keep your leg perfectly straight and your toes flexed forward.
- Try to get your leg as high as you can, but don't try too hard. Hold the position for a few seconds before slowly lowering your leg back down.
- Repeat the exercise 8-10 times with the same leg, then turn to the other side of the body and repeat by lifting the right leg.
Part 3 of 3: Targeted Nutrition
Step 1. Increase the calories you eat daily
If you want to gain inches on your hips, you need to eat a little more than normal every day. You need an extra amount of calories to give your body the fuel it needs to grow in size.
- Just like when you go on a diet to lose weight, it is not possible to tell the body exactly where you want to put on weight, excluding all the others a priori. In order to gain inches on your hips, you will have to gain weight in every area of the body, being careful to do it as gradually and safely as possible.
- You can reach your goal by adding around 250-500 extra calories each day.
- For example, if you currently consume around 1,800 calories per day, you can try increasing them to 2,050 - 2,300.
- Try to keep a food diary, either on paper or through a convenient app, you will need it to accurately calculate the number of calories you usually consume. Once you have determined your current calorie intake, you can define the total number of calories you need to take in each day to be able to gain weight.
Step 2. Have three meals a day interspersed with one or two snacks
To be able to increase your daily calorie intake, you need to start eating more than usual. You can increase portion sizes or eat more frequently.
- One of the simplest ways to gain weight is to eat more often throughout the day.
- Try planning a fourth light meal or adding a snack or two between your three main meals.
- Eating little but frequently prevents the feeling of heaviness and bloating that follows over-heavy meals, allowing you to stay fit and active until the evening.
Step 3. Prefer nutritious, high-calorie foods
Another factor to focus on is the variety of foods you bring to the table. To increase your daily calorie intake by around 250-500 calories per day, you need to make sure that snacks and extra ingredients during meals are high in calories.
- High calorie foods help you reach your daily target more easily. For example, adding a serving of salad as a side dish to one of your main meals or as a fourth light meal allows you to consume up to 100 extra calories.
- Prioritize ingredients that are high in calories. For example, foods rich in protein and healthy fats are a great place to start. Try eating nuts, avocados, dairy products, eggs, and fish.
- Here are some examples of healthy snacks that get you high in calories: peanut butter and an apple, two hard boiled eggs, trail mix (a mix of candied fruit, cereals, nuts and sometimes chocolate), Greek yogurt with nuts.
- Avoid foods that are high in calories but can harm your health, such as sweets, fried food, fast food, and anything else considered junk food.
Step 4. Focus on protein
In addition to increasing the number of calories, you need to make sure you are getting enough protein. Protein is an essential element because it nourishes and energizes the muscles.
- To make sure you are meeting your daily protein requirement, include one or two servings of protein with each meal.
- Measure each portion precisely. In general, one serving of protein equals around 90-120g.
- For example, you can eat beef, poultry or pork, dairy products, eggs, nuts, beans, tofu, and fish.
- While it is very important to eat enough protein, it is good to have a varied diet, which also includes lots of fruits, vegetables and whole grains.
