How to Get Big Hips If Your Skinny
As a skinny girl, gaining weight is usually something very difficult, it is even much harder to get the weight go on the hip; in this post, I’m giving you my best tips and 5 exercises to make hips bigger even if you hardly can put on some weight naturally.
So let’s just get to it, below are my best tips on how to get big hips if you’re skinny and after you can follow the exercise to see a quick result.
Tips on How to Get Big Hips If Your Skinny
I will break the process down in these 2 steps. 1) Your Eating Need and 2) Your Exercising Need
1) TIP: Your Eating Need (+Best Foods For Wider Hip OR Big Hips)
To summarise your eating need as a skinny girl lets simply say that you need to be eating on a calorie surplus, that means you’re eating food more than before especially now that you are training to grow your booty /hips.
We will cover the training part later in this article, but the base is to eat more calorie than your maintenance calorie in order to again big hips size.
So what is a maintenance calorie?
Your maintenance calorie is the quantity of food you need to eat every day to remain at your current size.
In order not to put too much fat all over the wrongs places of your body, I recommend eating about 300 to 500 more calorie above your maintenance calorie.
This prevents your body from putting on more fat quickly but will use the excess calorie to build muscle on your hips. this ideally the only way for only your hips to grow and not other body parts.
But at the same time, Your training has to be good enough to really make you grow more hip size while eating on a surplus.
Enter your age, height, weight and then choose your activity level for the list.
To calculate your maintenance, You can go here to calculate your calorie. or you can use the formula below
You also would have to take off junk and unhealthy food from your meal plan. This is the only way to make sure you won’t gain fat all over your body while you’re training and eating on a surplus.
Some of the unhealthy food to abstain from will be listed below as well as the good ones, but let first look at the 3 main class of healthy foods that increase hips size; they are:
- i) Protein
- ii) Fat and
- iii) Carbohydrate.
These 3 classes of food are called macronutrient. They are the main nutrients that will grow your hips muscle,
This does not mean that you won’t need to eat fruits and vegetables, as a fact, you need the fruits and vegetable for the macronutrient to carry out their functions.
But your macronutrient should be primary so you can meet up with eating your required calorie for a day.
And to also get the essential nutrient that you need to grow your hips.
1.1) What to ( Foods That Increase Hips Size)
So why do you need protein?
Well, the thing is, protein is the building block of all muscle in and what we’re trying to do here is to grow enough muscle around your hips to make it bigger.
And so you need protein for the muscle to recover and grow bigger, to regenerate new cells and form new stronger tissue.
You will need to eat at least 0.8grams of protein per pound of your body weight to grow your hips as a skinny girl, that is the standard.
Please make sure to also pick your protein from complete sources of protein. They are the ones that have all essential amino acids to build up your hips.
- Lean beef
- Whey protein
For a more comprehensive list of complete proteins to choose from, please visit this blog post
It has a more detailed list and a break down of protein content in each food category.
Why Do You Need Fat in Your Diet?
Fats are vital in giving your body energy to carry out their daily activity including your booty work.
Without fat and carbs your body can resort to breaking down protein, not use it for growing your muscle but will use energy sources and this is total bad business for your hip growth.
Fat also supports cell growth and will help protect your organs and help keep your body warm and healthy.
Fat helps your body absorb to nutrients like protein and they help in the production some very essential hormones in your that will hips growth.
When source your fat just make sure to sources you go these healthy sources of fat sources. ( see list below)
- Butter & Ghee
- Coconut Oil
- Extra-Virgin Olive Oil
- Nuts and Seeds
You can occasionally get your fat from other sources. checkout this article a more detailed healthy fat option to pick from.
Why Do You Need Carbohydrates in Your Diet?
To gain mass, you have to ensure you’re getting enough protein to rebuild your hips muscle but you also need a lot of carbohydrates because growing hips size requires you to fill your hips muscles up with glycogen.
If you don’t know glycogen is a group of carbohydrates stored in muscles which fuel your Hips training to prevent protein break down.
Try to get most of your carbohydrates for Complex carbs. Here is a list of few to choose from.
- Brown or white rice
- Sweet potatoes.
- Multigrain Hot Cereal
- White potatoes
- Whole wheat bread
For a more comprehensive list of complex carbohydrates can be found in the article.
1.2) What not to Eat ( Food that will Slow Your Growth)
Please stay away from these kinds of foods. They will hot your progress and can even make you gain fat your belly and will do much for your hips growth.
- Sugary Drinks
- Pastries, Cookies and Cakes
- French Fries and Potato Chips
- Most Pizzas
- Gluten-Free Junk Foods
- Low-Carb Junk Foods
- Candy Bars
- White Bread
- Most Fruit Juices
Please bear in mind that eating these Foods That Increase Hips Size list above, will not do anything for you if you do not perform your hips and booty exercises accordingly.
With that said, lets quickly run down exercise need and the 5 most recommended exercises to make hips Bigger as a Skinny Girl
2) TIP: Your Exercising Need ( How to Exercise as Skinny Girl)
So what kind of exercises should you be doing as a skinny girl that wants to gain big hip size?
Simple, you need a group of total body strength training exercises and some Hip isolation exercises to grow a bigger hip.
You will also need to lift weight with the exercise and keep progressing the as time goes on.
But as a beginner, it advisable your start with just your body weight OR VERY lightweight.
Then from a month or 2, you start including increasing weight slowly.
This process takes time but with slow and steady progress, you notice significant progress on your hip growth in a matter of months.
I know you might be wondering why you need to do a total body strength training since all you want is to grow your hips.
well, there are 2 main reasons i) To help you build strength all over and prevent injury since you will be lifting the weight at some point.
And ii) It helps you execute the hips and booty work effectively which in turn can create the kind of tension that will trigger your hips muscle too grow.
Please follow the program below for my favourite hips building exercise, you can also look through the video below to see how to perform some of the exercises.
Skinny girl Workout for Big Hips (5 Exercises to Make Hips Bigger for Slim Girl)
This exercise is total body strength move with the primary focus at growing your booty, hamstrings and hips
You do not have to start using weight right from when you just started doing this exercise more.
Start with light weight and first master the move and be sure your form is correct, before using a heavyweight.
This will help prevent any injury because a wrong form on your deadlift can cause serious lower back and spinal injury.
So when you decide to start including weight your workout please make sure you don’t just start lifting very heavy immediately.
Begin with lighter weight and slowly increase the weight as you master the form.
How to perform Sumo Deadlift Exercise.
Starting by standing in front of a barbell feet slightly under it, hips-width apart and your toes slightly pointing out.
Hold the barbell. As you squat down keeping your arms straight and shoulder width apart, just outside of your legs. Lift the chest.
Take a dip breath and begin to stand up using your heel legs to push off and lift the weight up.
Be sure NOT to round your back as you lift the weight and when you lower down weight, hinge through your hips
Lightly bend your knees to complete the more.
Then repeat 5 to 15 reps of this for 3 or 4 times per session.
#2 EXERCISE – WEIGHTED SQUAT.
This exercise is similar to the deadlift, but this time your weight your barbell placed on your shoulder and then your hold there are you perform the entire time.
This is one move that will build your booty quickly while increasing your overall body strength and appearance.
- Start with the barbell supported on top of the traps.
- The chest should be up and head facing forward. Take a hip-width stance with the feet pointing out as in the images shows.
- Go down by flexing the knees and bending from your hips. Try not to move the hips back as much as possible.
- This requires that the knees travel forward. Ensure that they stay aligned feet. The goal here is to keep the torso as upright as possible.
- Then move all the way down, keeping the weight on the heel. The moment your upper legs almost contact your lower legs then reverse the motion and drive the weight upward with your heels.
- Also, make sure not overextend your hips forward on a stand.
Please, watch munites 2:32 of the video above to see how to perform if you are still confused.
#3 EXERCISE – HIP THRUST EXERCISE TO HAVE BIG HIPS.
This EXERCISE is almost as the Glute Bridge, except for the fact that your back is raised up, which increases your range of movement.
How to perform Hip Thrust Exercise
- Start with your shoulder blades place on a bench, your arms spread to the side for stability.
- Then Bend your knees a 90 degree, and be sure your feet are flat on the ground.
- Take a big breath in, brace your core.
- Lift up your hips up and squeeze your glutes on the top, hold there for a second or two, then lower your hips.
- It is very vital that you do not overextend or hyperextend your lower back at the top.
- Try to keep your neck neutral as you lift your hips off the floor. Don’t let your head drop back.
#4 EXERCISE – BANDED STANDING LATERAL SIDE LEG RAISE
This is one of my favourite hips isolation exercises to make hips bigger and the reason love this so much is because it is easy and can be performed anywhere.
The band are easy to carry around, but you can also perform this exercise with weight and band when you start to advance.
How to perform Banded Standing Lateral Side Leg Raises.
Start by wearing your resistance band if you are using one, if you are not, just perform the move without a band.
Then stand tall with feet hip-distance apart you can hold a dumbbell at sides in addition to the bend as if your like.
Face your palms in and shift weight onto the left leg or stand on left leg, then lift right foot a few inches off the floor.
Then raise right leg out to side while lifting right arm out to the side to shoulder height, parallel to the floor.
Lower leg and arm without touching foot to the floor or arm to the side. Repeat.
#5 EXERCISE – BANDED LYING LATERAL SIDE LEG RAISE
This one is the same as above only that you perform this lying down
So lie down on your side wearing your band, then carry your weight on the top leg and then start by lifting your top leg high.
Then lower your leg back down and lift up again. Repeat move for 10 to 20 repetitions.
You will need to perform this routine for about 3 to 5 days week, you do not want to workout 7 days a week and off cause you need some day off to alone the muscle to repair and grow.
So this is how to get big hips if you are skinny. I really would love for you to leave your feedback below if this article helped you out.