How Long Does It Take to Get Bigger Hips

How Long Does It Take to Get Bigger Hips? Spoiler: Patience, Dedication, and the Right Approach

Millions of women aspire to have bigger hips.

However, achieving bigger hips is not something that happens overnight. It requires patience, dedication, and the right approach.

In this article, we will explore the question “How Long Does It Take to get Bigger Hips?” and provide you with comprehensive information to help you understand the process.

FYT Personal Trainer Banner

The Anatomy of Hips

Before diving into the details of how long it takes to get bigger hips, let’s first understand the anatomy of the hips. The hip joint is a ball-and-socket joint that connects the pelvis to the thigh bone. It is surrounded by several muscles, including the gluteus maximus, gluteus medius, and gluteus minimus.

When we talk about wanting bigger hips, we usually refer to the size and shape of the gluteal muscles, commonly known as the buttocks. These muscles play a significant role in supporting the hips and giving them a fuller appearance. Therefore, any efforts to achieve bigger hips will focus on strengthening and building these muscles.

Factors That Influence Hip Size

While the desire for bigger hips is common among many women, it’s important to remember that genetics play a significant role in determining our body shape, including the size of our hips. Some women naturally have wider hips due to their bone structure and genetic predisposition. However, this doesn’t mean that you can’t work towards enhancing and shaping your hips.

In addition to genetics, other factors that may influence hip size include:

1. Body fat distribution: The amount of fat stored in the hip area can affect its size and shape. Some individuals naturally carry more fat in the hip region, while others may store it in different areas of the body.

2. Muscle mass: The development of the gluteal muscles can contribute to a fuller and more defined hip appearance. With targeted exercises, you can strengthen and build these muscles, leading to a more pronounced hip shape.

3. Hormonal balance: Hormones play a crucial role in shaping our bodies. For example, estrogen levels can influence the accumulation of fat in the hip area. Women with higher estrogen levels may have a natural advantage when it comes to having wider hips.

Exercises for Bigger Hips

Now that we understand the factors that influence hip size, let’s explore the exercises that can help you achieve bigger hips. Keep in mind that consistency and proper form are key to seeing results. Here are some exercises to incorporate into your workout routine:

1. Squats: Squats are one of the most effective exercises for targeting the gluteal muscles. Stand with your feet shoulder-width apart, lower your body as if sitting back into an imaginary chair, and then stand back up. To increase difficulty and focus on the glutes, you can perform weighted squats or use resistance bands.

2. Lunges: Lunges also target the gluteal muscles while engaging your legs. Take a step forward with one leg, lowering your body until both knees are at a 90-degree angle, then push back up to the starting position. Don’t forget to alternate legs and try different lunge variations, such as reverse lunges or walking lunges.

3. Hip thrusts: Hip thrusts specifically target the gluteus maximus, making them an excellent exercise for developing bigger hips. Sit on the ground with your back against a bench, place a barbell or a resistant band across your hips, and thrust your hips upward while squeezing your glutes. Lower back down and repeat.

4. Glute bridges: Similar to hip thrusts, glute bridges activate the gluteal muscles. Lie on your back with your knees bent, feet flat on the ground, and lift your hips off the floor while squeezing your glutes. Lower back down and repeat for desired repetitions.

Diet and Nutrition

In addition to exercise, proper nutrition is essential for achieving bigger hips. Here are some dietary considerations to keep in mind:

1. Caloric surplus: To build muscle and add size to your hips, you need to consume a calorie surplus. This means consuming more calories than your body needs to maintain its current weight. However, it’s important to focus on eating nutrient-dense foods rather than relying solely on empty calories.

2. Protein intake: Protein is crucial for muscle growth and repair. Make sure to include lean sources of protein in your diet, such as chicken, fish, tofu, lentils, and Greek yogurt. Aim for a balanced intake of carbohydrates and healthy fats as well.

3. Hydration: Staying hydrated is important for overall health and muscle function. Drink an adequate amount of water throughout the day to support your fitness goals.

Patience and Consistency

It’s important to remember that achieving bigger hips takes time and consistency. Results will vary depending on individual factors such as genetics, body composition, and effort put into exercise and nutrition. While some individuals may notice changes within a few weeks, others may require several months of dedicated effort.

Be patient and stay consistent with your exercise routine and nutrition plan. Consistency is key when it comes to seeing improvements in hip size and shape. Keep in mind that everyone’s journey is unique, and comparing yourself to others may discourage you. Focus on your own progress and celebrate each milestone along the way.

Final Words: How Long Does It Take to Get Bigger Hips

In conclusion, the journey to achieving bigger hips requires a combination of targeted exercises, proper nutrition, patience, and consistency. By incorporating exercises that target the gluteal muscles, maintaining a calorie surplus, and staying dedicated to your fitness goals, you can work towards enhancing and shaping your hips.

Remember that individual results may vary, and it’s important to embrace your unique body shape and focus on overall health and well-being. Celebrate your progress and enjoy the process of working towards your desired hip size. Stay committed, and with time, effort, and the right approach, you can achieve the bigger hips you desire.

Other Helpful Resources