9 Exercise for Flat Tummy and Hips|Exercise for Wider Hips With Pictures

Max Gains

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If you have always admired those ladies that look fit and have beautiful curves like Venus the goddess of love, you too can improve your body to get a well-proportioned hip and butt. You will see exercise for wider hips with pictures in this article that will challenge you to reach your dream fast.

After using this 7 Exercise for wider hips with pictures, you will wonder why you have not done this a long time ago.

After all, if you are fit with a well-toned body it doesn’t keep you from having beautifully carved hips and curves.

I will also show your 2 compound exercise for flat tummy and big hips with pictures in the post so make sure to read to the end.

9 Exercise for Flat Tummy and Hips|Exercise for Wider Hips With Pictures

Here are some exercises to give you the body that will make heads turn whether you put on jeans or a dress.

These exercise routines will work on your glute or butt muscles, quadriceps or front thigh muscles, and the hamstrings located on the back of your thighs. This exercises will give you a bigger hip with a slimmer waist, fine lower back muscles and well-proportioned abs.

Let us begin

The first 7 exercises below are targeted moves for wider hips and the latter 2 are targeted move for your abs and hips together.

7 Exercise for wider hips with pictures

#1. Quadruped Hip Extensions

Quadruped hip extensions is an excellent workout for your gluteus maximus which means the muscles of the buttocks. According to a study by the American Council on Exercise, this exercise leads to the highest “muscle activation” in the glutes, helping it to perform better In addition, this exercise keeps your abdominal muscles or core engaged and work on your hamstrings too. This move is also called donkey kick or glute kickback.

Here is how you do it.

  • To start this move, go down on your hands and knees on and use your core to contract your abdominal muscles while your torso and back are steady.
  • Next, lift one leg up and bend your knee to a 90-degree angle. Then lift this leg up until its bottom faces the ceiling while the leg itself is lined up with your body.
  • Finally, return the leg back to the floor. You can do this movement 8 to 12 times on this leg before you change to the other side to work on the other leg.

#2. Step-Ups To Work Your Glutes

This exercise uses the glutes. Step-ups according to American Council on Exercise says it is in the list of the most effective exercises for your glutes. 3 You can do this butt exercise to work on your balance, strength, and power on one side of the body at a time. You do this daily unknown to you. This exercise targets mainly the large muscles on your legs, the glutes, and hamstrings. It will build a well-shaped butt.

Here is how to do it.

Start by standing upright with your foot on a bench or step. Carry a dumbbell at both sides with your arms straight. Now, step on to the bench with both feet. Next, step down with one foot while the other foot is still on top of the bench. Repeat this move on the other leg. Do 3 sets of this for 10 to 12 reps on each of your legs.

#3. Glute Bridge For Your Hips And Thighs

This exercise uses the hips and thighs. Also, it will tone up your buttocks and thighs and strengthen the lower back and your pelvic muscles.

You can decide to use weight for this move not depending on your fitness level.

Here is how you do it.

  • Lie down on the floor with your legs hip-width apart and bend your knees. Keep your feet flat on the floor and your arms on your side on the floor.
  • Contract your abdominal muscles and push your lower back into the floor.
  • Breathe out, hold the abdominal muscles contracted, and lift your hips off the floor. At this point, you will feel your gluteal muscles contract. Also, don’t let your back curve too much.
  • Now breathe in as you bring your body down gradually to the floor.

#4. Squats To Engage Your Buttocks, Core, Back, And Thigh Muscles

This exercise makes use of the buttocks and it is an exercise for wider hips. According to the American Council on Exercise’s study,  if you are able to plunge your thighs lower than the usual 90 degrees of the squat where your thighs are parallel to the ground, you will trigger your gluteus maximus muscles better.  Also, this routine will work on your leg muscles, back muscles and your core.

Here is how you do it.

  • Now start with your feet a bit more than hip-width apart with your toes turned out a little. Also, keep your arms beside you to allow your palms to face inward. Hold your shoulders back and keep your chest out and firm. Engage your core to make your back firm while you do the move.
  • Next, breathe in and lower your hips gradually. At the same time, move hips back as you bend down. Make sure hips and knees have a hinge as you move. Shun moving your knees too far out in front of you by keeping your core engaged properly with your spine flat.
  • keep on lowering until your thighs are nearly or totally parallel to the floor. Note, that at this point, try to, plunge lower to fully use this movement. However, you should only try this if you don’t have a knee problem. It is better you do this move slowly and build up over time. Line up your knees on top of the second toe on each of your feet.
  • Finally, breathe out and stretch your knees and hips to lift yourself up. Thrust your heels into the floor to help with smooth movement until you are standing again.

#5. Superman’s routine

This exercise works on the entire buttocks.

Here is how to do it.

  • Start by lying face down on the floor and stretch your legs out behind you. Put your arms straight above your head, and let your palms face inward. Now, rest your neck and let your head be in line with your back.
  • Breathe out and engage your core and back to keep it stable, then stretch your legs away from your upper body so they are a few inches off the floor. Let your arms fly a few inches above the floor too, while you keep all your stretched limbs in a straight line. Try not to slump your head down, strain it or lift it too high. Also, this position will curve your back and cause it to hurt a little.
  • Suspend yourself in this position for a few seconds before breathing in and letting go of your legs and arms, and laying them slowly down to the position you started from on the floor.

#6. Lunges For Your Quads, Hamstrings, And Glutes

This exercise uses the hamstrings. Use your own bodyweight to make lunges to work on your buttocks, glutes, quadriceps, and hamstrings.

Here is how to do it.

  • Start by standing. Put your feet together, pull your shoulders, and use your abdominal muscles as support
  • Move front with your right leg, raise it up and stop for a while to keep your balance before lowering your leg to the floor.
  • Now, bend your knees as far as possible, going to the front at the hips. Lower your body until the front thigh is parallel to the floor. Lower it as much as you can bear without any pain. Make sure your front knee is at the back of your toes.
  • Thrust up from this position, and keep the heel of the front foot on the floor as you straighten the leg. Now use your buttocks and thigh muscles to go back to the position you started from.

#7. Bicycle Crunches To Work Your Oblique And Hip

This exercise works on the oblique. This bicycle crunches you do while cycling your legs in the air are part the best things you can do for your core, abdomen, and oblique muscles on the sides of your torso. Also when you tone this area, it will relax your flabby waistline and restructure your look to accentuate your hips. Furthermore, it also helps to work on your hips.

Here is how to do it.

  • Start the move by lying down on your back. Bend your knees and hips at angle 90 degrees. Keep your lower legs parallel to the floor. Next, lay your fingers on both sides of your forehead.
  • Lift your shoulder up from the floor gently and suspend yourself in this position.
  • Next, curl your upper body to your right, and at the same time pull your right knee fast to scratch your left elbow. While doing this straighten your left leg. So that you create a cycling motion as you return to the start position. Repeat this move on the other side.

Exercise for Flat Tummy and Big Hips with Pictures

So here the exercise for flat tummy and wider hips I promised. These exercise for flat tummy and big hips with pictures are designed to target both your hips and butt at the same time.

They are also ideal for your oblique or love handle and side waist to give that tinny waist.

2 Exercise for flat tummy and hips

#1. Lunge Crunches.

To perform this move simply start by standing up straight one leg forward and the other in the back.

Then go down to a lunge, leg bent to a 90 degree and on coming up bring the back leg off the ground and crunch your abs while trying to meet your elbows and knee of the back leg in front.

Please image for better understanding of the move.

#2. Standing Alternate Elbow to Knee Crunch.

For this exercise simply stand up with foot wider than shoulder-width apart. Then bring your right elbow to meet your lift knee while your crunch your abs muscles.

Repeat the move for 20 to 30 reps then switch and perform the same move on the opposite knee and elbow.

You are to perform all the routine 3 to 5 days a week the see significant changes in your body.

And remember proper nutrition is what will get you 80% of the results so be sure to use this nutrition guide so you’re eating right for quick result.

Conclusion

In this post, I  gave you 7 Exercise for wider hips with pictures.  And I have also shown you exercise for flat tummy and big hips with pictures which are great for abs hips.

You can include each of this exercise for flat tummy and hips routine in your exercise regimen, then you want to target 3 sets of 15 to 20 repetitions per day for 3 to 5 days a week.  

Stay consistent with these exercises and soon you will receive a perfectly proportioned big hip and super figure that was once only a dream.

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