A slender waist with an increases side glute can be a natural gift for some and for the rest who do not have but wish to have those killer curves, you may be needing one or two tips to achieve it. This post will guide you on How to Get a Smaller Waist and Bigger Hips and there are exercise for Bigger Hips and Smaller Waist to follow along as well.
Eating and Smaller waist bigger glute medius workout tips
Before you start making plans on the plausible ways to get this done, first, are you on the slim or fat side?
If you’re slim, it is practically inconsequential to be talking of having a smaller waist remaining slim. all you have to do is to build up your lower and upper body to get thick and then you waist will appear smaller.
For those on the fat side, surely, you get a handful of tips on how you can get a small waist and bigger hips.
Basically, food and exercise are the two major ways in improving and maintaining the body anatomy.
Exercises are good quite alright, but before you engage in any, you must have a definite reason and be properly guided on the way to go.
Looking good comes in varying aspect. Your body structure can directly or indirectly determine the clothes you wear.
To kick- start this mission of yours, you are likely to make changes to your diet. If you’re in the habit of consuming anything called ‘fried food’, you are causing harm to the body.
Some foods are not too healthy that it can cause obesity and other heat-related diseases.
Replacing or adding some nutrients can be a perfect start to getting a smaller waist, but the quickest and most reliable can come through exercising combined with healthy food.
Exercises have been known to be a reliable way to keep fit and have a nice structure. If you are looking for exercises on how to get a smaller waist and big hips, then you should try the listed exercises.
13 Exercise for Bigger Hips and Smaller Waist that Really works ( Effective exercises to widen hips fast)
The general essence of engaging in exercises is to keep fit. Exercises helps to burn out fat which aids easy blood circulation.
Before you begin your workout, you should know your body fat. If you don’t know how to check this, visit a health practitioner or your gym instructor.
25% body fat is widely considered as the ideal body fat. Therefore, anything lower than that requires you formulate a work plan.
There are different exercises to help you achieve this result. You must know that consistency and proper dieting remains vital.
There are very popular exercises that are suitable to enhance a big hips with a small waist.
Squats and lunges are very common and have the fastest and as well as the largest impact on the enhancing the hips.
How to do the various exercises
Squats are very effective especially when it is done properly. It helps strengthen the entire body and increases flexibility too.
The squat exercise helps to increase muscle mass in areas like the butt and hips which is exactly what you seek for. This kind of exercise, therefore helps enlarge both the butt and hips with you having a slender waist.
How to do the squat exercise?
You are to stand with your head facing forward and have your chest held up and out.
Then, you place your feet shoulders slightly wider.
Sit back and down, now, lower down to enable your thighs to be parallel to the floor, having your knees over your ankles.
This is one of easiest but effective ways of enhancing your hips and still have a slim waste. A lunge exercise works better on the hips, glutes, quads and hamstrings.
How to do the lunges exercise?
Usually, the leg is positioned forward with the knee bent and, the foot flat on the ground, while the other leg is positioned behind.
You start by standing up straight, take a step forward with your right leg.
You then lower your body. Make sure your knee is at a 90 degree angle level.
Push yourself upwards with your right foot.
- Side planks
The side planks exercise is aimed at toning the inner thighs, oblique rectus. It is very effective but somewhat challenging for most women to engage in.
How to do the Side planks.
To start this form of exercise, lie on your side forming a straight line from head to your feet, while resting on your forearms.
While doing that, your elbows must be directly below your shoulders.
Contract your abdominal muscles and lift your hips off the ground, while you still maintain the line.
Do ensure your hips are stacked and your neck is in line with your spine.
Optimally, you’re to repeat this exercise 2-3 times.
- Sumo squats
Sumo squats helps in strengthening your inner thighs. The sumo squat is not same with the squat exercise. The difference is the positioning of the feet.
In sumo squat, the feet are placed wider and the toes are angled out away from the midline of the body.
To do this kind of exercise, you may be needing some equipments such as a dumbbell or a kettle ball.
Planks exercise is usually used to improve posture. This stomach exercise burns stomach fat by strengthening the muscles of the abdominal region. With this, it supports the spine region also.
How to do planks exercise?
Go down on the floor and lie in a press up position.
Then, you put the weight on the forearms and toes while bending your elbows.
To get this done properly, you are to form a straight line through your body from shoulders to ankle.
Elbows should under the shoulder joints. Place your feet together.
- Abdominal crunches
The abdominal crunches aims at building strength in your abdominal muscle.
How to do the abdominal crunches exercise?
Lie on your back, bend your legs at the knees and have place at 90 degrees.
Place tour hands behind your head.
- Swinging foot on your fours.
This is also effective in having a smaller waist with big hips,
How to do the swinging foot exercise?
Get on your fours, look forward.
On the exhale, lift off one of your legs from the floor and without strengthening it, direct it upward.
- Lifting the hips on one leg
How to do?
Lie on your back, bend one leg at the knee, and keep the other in the air.
Lift the hips upwards while you concentrate one heel
Yoga exercise can be used to achieve many things. Yoga exercise builds muscles and allows flexibility.
There are different yoga exercises. Whichever you decide to do, try to stay focused.
- Sit on your butt
This may sound funny! But it helps to increase the hips. The pressure placed in the butts and hips can generate some significant fat build up in those areas.
Fat cells are known to compress by extended period of sitting.
- Build your shoulders and chest
The aim of building this is drag off some weight and give you the shape you desire.
- Push ups
This is an amazing way of burning abdominal fat and help in strengthening the muscles.
- Target the hips
Your aim is the hip region. Therefore, you must concentrate squarely on it.
How to do?
This can be done through side leg raising, hip raising and, squat kicks.
Place your feet a little more than two feet apart. Turn your toes out slightly.
Bend your right knee and come down into a lunge position. Come down until your thigh is parallel to the ground.
These exercises can be effective when you do it properly and stay on a healthy diet.
Eating healthy meals helps in improving the cell organs. There are foods that can easily make you gain weight and they are still considered balanced.
Here are some foods that makes you gain weight in your hips
You want to gain weight in some areas, then go for these foods.
- Proteins. Proteins are generally bodybuilders. Always include proteins especially in your breakfast.
Eating eggs daily is a good way to start, kidney bean etc.
- Carbohydrates- Carbs are not generally bad. It helps to increase weight and provide strength. Example, brown rice, grains are good sources of carbohydrate.
Related Post: 51 Foods that Go to Your Hips and Bum
Foods to keep the waist slim
Making the waist smaller means you need foods that help in burning those fats. Through exercising and proper dieting you can achieve this.
- Reduce your calorie intake- Cut down your sugar intake and, avoid junk foods and processed foods.
- Eat Avocado- Avocado is known to stop the blood sugar spikes that tell the body to store fat
- Banana- Aside from the sweetness, banana is a good source of vitamins and carbohydrates.
- Berries. Blueberries and strawberries are very rich in nutrients. They are not only good for the heart, but they also help improve blood sugar and lower cholesterol levels.
For more food listing please checkout this post here.
In addition to these tips, ensure you drink adequate water. Regular exercising of the body requires you consume a considerable amount of water. It helps you stay hydrated and removes toxins from the body.
Remember, these exercises requires consistency. If your body does not react well with the one you are currently doing, you can try others.
For proper guidelines, do well to see your gym instructor!!!