The hips are one of the areas of the body that have the greatest impact on the female silhouette. A harmonious and well-proportioned figure not only enhances natural beauty but can also boost confidence and personal well-being.
In this article, we will explore how to increase hip size naturally through exercises and healthy habits, as well as medical options such as gluteal fat transfer and other aesthetic procedures.
Bigger Hips: The new feminine trend
The shape of the hips is largely determined by genetics, but other factors such as diet, physical activity, hormone levels, and body composition also play a role. Some common reasons why hips may be naturally narrow include:
Genetic distribution of body fat.
Low muscle mass in the glutes and abductors.Low overall body fat percentage.
Although genetics play an important role, there are effective ways to work on hip shape and volume.
Increase Hip Size Without Surgery
Exercises to Increase Hip Size
Working the right muscles can significantly improve the shape of your hips. Here are the best exercises to naturally enhance hip size. It’s essential to focus on the gluteus maximus, gluteus medius, and abductor muscles.
Squat
Squats are one of the best exercises to increase hip volume and strengthen the glutes. How to do them:
Position your feet shoulder-width apart.
Lower your hips as if sitting in a chair.
Keep your back straight.
Return to the starting position by pushing through your heels.
Perform 3 sets of 15 repetitions. – Dr. Tiago
Hip Thrust
The hip thrust is ideal for maximizing gluteus maximus activation. How to do it:
Rest your upper back on a bench.
Place a barbell or weight over your hips.
Lower your hips, then lift them by squeezing your glutes.
Perform 4 sets of 12 repetitions. – Dr. Tiago
Floor hip abductions
This exercise targets the abductor muscles, which are key to widening the hips. How to do it:
Lie on your side.
Raise one leg upwards, keeping it straight.
Lower it slowly.
Perform 3 sets of 20 repetitions per side. – Dr. Tiago
Nutrition to Increase Hip Size
Exercise alone is not enough. To enhance your hip shape, you also need a proper diet that can accelerate results.
Essential Nutrients to Increase Hip Size:
Proteins: Help build muscle mass (Chicken, fish, eggs, legumes).
Healthy Fats: Support hormonal balance (Avocado, nuts, olive oil).
Complex Carbohydrates: Provide sustained energy for training (Oats, brown rice, potatoes).
Tip: Consuming a protein-rich snack after training can improve recovery and muscle growth. – Dr. Tiago
Surgical Options to Increase Hip Size
What is Hip Fat Transfer?
Hip and gluteal fat transfer is a procedure where fat is extracted from other areas of the body (such as the abdomen or thighs) and then transferred to the hips to naturally increase their volume.
Advantages of Fat Transfer:
Uses your own fat (no implants and better accepted by the body).
More natural-looking results.
Sculpts other areas of the body by removing localized fat.
Fuller, more contoured hips with moderate recovery times. – Dr. Tiago
Important Considerations Before Choosing Surgery
Before undergoing any surgical procedure, it’s essential to:
Look for certified clinics and specialized surgeons.
Evaluate risks, possible complications, and recovery times.
Maintain realistic expectations about the results.
A good specialist will always explain whether you are a suitable candidate for the procedure you want. – Dr. Tiago
Frequently Asked Questions
