How to make a girl's hips wider and rounder. Exercises how to do

Any healthy person who has no contraindications to training and who is motivated to make his body strong, enduring and aesthetically consistent with his ideas of beauty can achieve breadth and roundness of the hips. Power training will be effective with regular exercise, proper exercise technique and balanced nutrition.

Essence and basic principles

It is possible to make the hips wider and rounder if you know the features of the training process aimed at a specific goal. In fitness, there are 2 applied tasks in relation to muscles: gain muscle mass or get rid of subcutaneous fat.

In order to train the area of ​​the legs and buttocks in order to achieve their muscle strengthening, enlargement and rounding, it is necessary to choose a training goal for gaining muscle mass.

This goal is realized through the implementation of a training program, which is based on a progressive load, an increase in strength indicators, the use of all factors of growth and periodization, supported by a complete diet with sufficient nutrient content to provide growth energy.

Mass growth is based on 2 important factors: mechanical and metabolic stress. The first is characterized by damage to muscle fibers and is stimulated by basic (complex, multi-joint) exercises, includes strength work with large weights in a small number of repetitions.

Metabolic stress is stimulated by isolation (single-joint) exercises, including work "before burning" with small weights in a lot of repetitions.

Such exercises involve one joint throughout the range of motion, and the emphasis is on one muscle group (leg abduction in the crossover, hip extension in the simulator). Basic exercises involve more than one joint and more than one muscle group (lunges, squats).

The workout should consist of both basic and isolation exercises to work out the various muscle fibers. The most voluminous fibers are worked out in complex exercises, so they should be performed at the very beginning of a workout with large weights.

It is worth remembering that beginners need to start training with little or no load, but an important rule in training is constant weight growth, therefore, an increase in muscle tension and constant stimulation of mechanical damage, which further leads to the growth of the hips and buttocks.

Basic principles of training for legs and buttocks:

• the first exercises should be basic, they must be selected 2-3 to stimulate the maximum possible muscle fibers;
• basic exercises should be performed in an amount of 8-12, the weight must be chosen such that the number can be performed within the specified limits without exceeding them;
• the rest time between sets while working with heavy weights in basic exercises should not exceed 2-3 minutes;
• after basic exercises, it is necessary to perform 1-2 isolating ones, which are responsible for endurance;
• the number of movements in one approach of an isolating exercise should be from 15 to 20;
• it is necessary to perform an isolating exercise until a burning sensation in the muscles;
• the rest time between sets during work in isolation exercises should not exceed 30-40 seconds.

Indications for the beginning of use

Systematic strength training helps to improve the general condition of the body and strengthen muscles. An underdeveloped circulatory and respiratory system, as well as a heart that is not strengthened by physical exertion, is an indication for starting training. Exercise can increase the body's resistance to stress, endurance and overall strength.

Regular exercise, along with a proper and balanced diet, will help tighten muscles, grow them to the required size, or lose weight by getting rid of body fat.

Due to physical activity, the metabolism improves; after several sessions, you can already see the effect in the form of body tightening, increased efficiency, endurance.

Exercise reduces the likelihood of feeling chronic fatigue, and also relieves stress after the first workout: one session relieves stress for 90-120 minutes. This is called an endorphin response.

Exercise helps prevent various back diseases and curvature of the spine. Strength exercises on the back, as well as performing most complex exercises (including lunges, squats, deadlifts and Romanian deadlifts) strengthen the muscles of the back, correct posture due to the formation of a muscular corset that allows you to maintain the desired body position.

Strength exercises help to correct posture; thanks to the muscle corset it is easier to maintain it in the desired position.

Weak immunity is also an indication to start training. It is known that with regular exercise, erythrocytes, leukocytes and hemoglobin increase in human blood. Lymphocytes are the main cells of the immune system that produce antibodies to protect the body from disease.

Red blood cells perform a transport function by carrying oxygen from the lungs to all organs and tissues and waste carbon dioxide back to the lungs. An increase in the healthy range of these elements in the blood increases the body's resistance to colds.

Contraindications for use

Round and wide hips, which can be achieved by gaining muscle mass, require strength training with a certain load.

This creates certain contraindications for the lesson:

• the first days of menstruation... The symptoms of the first days of menstruation appear differently, so exercise decisions should be made on an individual basis. In most cases, women feel pain in the lower abdomen, dizziness, nausea and other symptoms that can worsen if the body is not allowed to rest and continue intense exercise;
• phlebeurysm... If you have this disease, you should consult a doctor to understand which exercises will not harm your health. Most often, with varicose veins, squats, lunges, jumps and exercises with static tension are prohibited;
• joint diseases... If you have any joint problems, you should consult a specialist for advice about training. Many diseases of this group exclude heavy loads, as well as exercises with static tension;
• ARI... During an acute respiratory illness, it is necessary to direct all your strength towards recovery; training during acute respiratory infections can interfere with recovery;
• pregnancy... Exercise is possible during pregnancy, but must be strictly supervised by fitness professionals for expectant mothers. There are a number of rules for pregnant women that will allow you to exercise without harm to the baby; they can only be provided by a qualified specialist.

Helpful hints

For effective training, during the exercise, you need to feel the working muscles, which is impossible without knowing the composition of the muscle fibers of the legs and buttocks.

The quadriceps are made up of four distinct muscles:

1. Rectus femoris muscle - This is the long muscle, which is located on the front of the thigh above all other muscles of the quadriceps. It stands out well in the silhouette of the legs, giving them a certain roundness in the front.
2. Lateral broad muscle of the thigh Is the largest quadriceps muscle that affects the roundness of the lateral thigh.
3. Broad medial femoris muscle - A thick and flat muscle located on the inner side of the thigh, overlapping the front of the thigh near the knee. This muscle forms a rounded ridge on the inner side of the knee, similar to a drop.
4. Intermediate broad muscle of the thigh - the muscle located between the lateral and medial vastus muscles. It is hidden under their edges and covered from above by the rectus femoris muscle.

The common tasks of all four of these muscles are to extend the knee and flex the leg at the hip joint (bringing the hip to the abdomen). The muscles in the back of the thigh are responsible for flexion and rotation of the knee joint.

The gluteal group consists of three main muscles: large, medium and small. The gluteus maximus muscle is the most massive and most visible. The gluteus medius is on top, on the outside of the gluteus maximus, while the gluteus minimus lies under the gluteus maximus.

This large array is responsible for hip abduction, external rotation, abduction and adduction.

After familiarizing yourself with the composition of the muscle groups of the legs and buttocks, it is necessary to choose exercises for training, which are classified into types, depending on the purpose of the lesson:

There are also certain guidelines for the training and warm-up process. 40-60 minutes is the most effective training time without taking into account the warm-up, when you can work out intensively with a load, but in the case of particularly intense training programs, the total program time may increase, but by a small amount.

Warm-up must be present at the beginning of the workout; it may include the following exercises:

• 5 min cardio (walking / jogging);
• 2 min of dynamic stretching;
• 3-5 minutes (two approaches minimum) of the first working exercise with light weights.

Main complex

It is possible to make your hips wider and rounder if you correctly perform a set of exercises for the legs and buttocks.

Complex (basic) exercises for training the front surface of the legs - quadriceps and gluteal muscles:

1. Squats. To perform it, you need to grab the bar with a wide grip (slightly wider than your shoulders) and position the bar evenly (in line with your feet), at the same time your legs should be slightly bent. The back must be slightly tilted forward, spread and bend the knees towards the toes, keep the press in a tense and taut position. It is necessary to squat until the pelvic bones go below the top of the kneecap. After squatting, push off with your legs and begin to unbend your knees; the center of gravity should not be shifted to the toes. It must be remembered that squats should be tightly controlled and done at a slow pace.
2. Hook Squat... To perform, you need to stand on the platform, put your knees towards the toes, tighten the press.The movement in the simulator begins by bending the knee joints; the squat can be either up to parallel with the floor, or deep. During the movement, the hands should be on the handles; after squatting, you must return to the starting position.
3. Bench press leg - different options for setting the legs: narrow stance, normal, wide stance. To do this, you need to put your feet on the platform, press the body against the seat and grab the handrails with your hands. While inhaling, it is necessary to smoothly bend the legs in the area of ​​the knee joints, lower the platform to the required depth, while ensuring that the lower back is pressed against the seat. From the bottom position, with a powerful effort of the muscles of the legs on exhalation, press the platform, straightening the legs, but not completely.
4. Lunges - with dumbbells, with a barbell, forward, backward, sideways, gait. To perform, you need to take a step forward (or back, depending on the choice of exercise), bending the knee at an angle of 90 degrees, the back leg should be on the toe. The main thing in the exercise is to lunge so that the legs create an angle of 90 degrees when bent. During the execution, the back should be straight, there is a slight deflection in the lower back.
5. Bulgarian squats... To complete the exercise, you need to prepare a bench and weights. The back leg must be put on the bench with the toe, and the front leg must be put forward, as in the classic version of lunges. Due to the fact that the hind leg is on a hill, the gluteal muscles will stretch more.

Exercises to work out the gluteal muscles:

1. The gluteal bridge. To perform, you need to lie on your back, bending your legs shoulder-width apart close enough to the body. During the exercise, it is important to monitor the stability of the legs and the support on the heels. To perform, you need to shift the emphasis to the heels and raise the pelvis, forming the shape of a bridge, during which it is necessary to squeeze the buttocks as much as possible. During the exercise, it is important to linger at the top point, feeling a burning sensation in the buttocks, and slowly lower.
2. Back hip abduction - on all fours, standing, on the block. To perform the exercise, you need to rest your palms on the floor or on a wall, depending on the type of exercise. The back should be straight, the lower back slightly arched. From the starting position, making an exhalation, with a powerful controlled movement (without a jerk), it is necessary to take the leg not just back, but also up, slightly straightening it at the knee. At the top, the leg must be held and slowly returned to its original position.
3. Reverse hyperextension. This exercise is often performed in a special machine. It is necessary to lie down with your body on the simulator and grasp the handles (or any other support) with your hands. The feet in the starting position should be down. It is necessary to raise the brought legs together so that they rise slightly above the level of parallel with the floor. Without a pause, the legs return down, and the movement is repeated.

Complex exercises are best for developing the muscles of the legs and buttocks because they involve all three huge mass of muscles of the thigh - the quadriceps, hamstrings and glutes. Such exercises should be the basis of the workout, and 2 isolating exercises must be added to them in order to stimulate the maximum muscle volume for further growth.

Girls' legs usually respond well to growth in the number of repetitions from 8 to 12. For men, 6-10 times is enough. The first exercise for the muscle group should be started with a couple of warm-up sets with high reps and low weight. Working sets will need to be done with higher weights and reduced reps.

In addition, on the day of the legs, you can also train the calf muscles, which are indirectly involved in the work of all multi-joint exercises. You can do these exercises at the end of your lower body workout. It is necessary to load the calf muscles at least 2 times a week.

Also, when performing a set of exercises, you can deviate from the rule of a small number of repetitions and large weights: muscles also need variety, so sometimes it is necessary to perform exercises with low weight and in an amount of 40-50 times.

The same goes for small repetitions and large weights; to work for strength, you need to take a weight above 80% of a one-time maximum and drop to 2-4 movements in one approach. This kind of complexity and variety will stimulate the muscles to a new kind of stress and damage, which will positively affect the effect of training.

Fixing the result

It is possible to make your hips wider and rounder if you prepare correctly for your workout.

Recommendations for preparing for the lesson include the following steps:

1. It is advisable to consume complex carbohydrates a couple of hours before training. They increase the level of energy stored in the muscles, preparing them for training. Examples of complex carbohydrates are durum pasta, cereals, and other similar foods.
2. It is advisable to take no more than 50 g of carbohydrates an hour before the start of the workout for energy saturation before training. An example of a meal is a banana.
3. A protein intake is also helpful an hour before your workout. For example, you can take one scoop of whey protein or 10-15 grams of BCAAs (a blend of three essential amino acids: leucine, isoleucine, and valine). Protein pre-workout increases resting energy by 6-6.5% within 48 hours post-workout, allowing you to burn additional calories. Protein also reduces the secretion of cortisol before exercise, which helps to avoid further muscle breakdown.

Eating both protein and carbohydrates is important after exercise. The amino acid level in the blood of a person after training is significantly reduced, so it will be useful to take 20-30 g of whey protein (one scoop) after training.

To maximize the effect of protein synthesis, in a protein shake after training, you must mix one scoop of whey and one scoop of casein (a complex protein that provides the body with the necessary amino acids). The replacement for this shake is a complex protein that can last much longer than regular whey protein.

Intense exercise significantly lowers the body's stores of sugar and glycogen, which need to be restored after exercise. To do this, it is advisable to take fast carbohydrates after exercise to restore glycogen and produce insulin, a hormone that delivers protein and carbohydrates to the muscles. The approximate weight of the required carbohydrates is 40 g.

When to expect the effect

Making your hips wider and rounder will work with regular exercise, proper nutrition, and a desire to change your body. The effect of exercise can appear in 2 weeks or several months, depending on the purpose of the training.

If an important indicator of the effect is the development of strength, then the result will appear after 2 weeks, which is associated with the rapid adaptability of the body to stress. Muscle gain can only become noticeable after 2-3 months with regular exercise and proper nutrition.

Wide and rounded hips can be a good motivation to change your body towards healthy development. People who want to make the desired figure through exercise also help to improve the functioning of internal organs, reduce stress, and generally improve well-being.

Regular training, as well as proper nutrition, can change a person's life, both visually emphasizing the silhouette and internally strengthening the vital systems of the body.

Video on the topic: how to increase the hips with exercise

Simple exercises will help you quickly enlarge your hips: