Squats are a knee-dominant exercise. However, they’re also a great glute exercise, and can certainly help you build bigger hips. Squats are great for developing your overall strength and athleticism, and they will help you build wider hips, especially as you get stronger at them.

Walk sideways to stretch, tone and build up the hips. If you don’t have access to a large space, you can walk sideways on a treadmill. Sideways walking increases blood flow to the hips, which is essential for muscle growth. Walk for a minute in one direction, take a 30-second break, then repeat on the opposite side.

How long should I wait for hips to widen with exercises? Wait patiently. The tree doesn’t grow in just a day! But, you’ll definitely start noticing changes after about 2-3 weeks, considering you are eating a healthy diet and doing the exercises regularly!

Do You Want a Big Booty? 15 Foods to Try

• Salmon. Salmon is a great source of protein, packing 22 grams into a single 4-ounce (113-gram) serving ( 5 ).
• Flax seeds.
• Eggs.
• Quinoa.
• Legumes.
• Brown rice.
• Protein shakes.
• Avocados.

Pairing these nutritious foods with a regular workout routine can help amplify your results to get you a robust rear.

• Salmon. Salmon is a great source of protein, packing 22 grams into a single 4-ounce (113-gram) serving ( 5 ).
• Flax seeds.
• Eggs.
• Quinoa.
• Legumes.
• Brown rice.
• Protein shakes.
• Avocados.

Squats are meant to increase muscle bulk in your legs and butt. Squats are best for building quad muscles (the quadriceps femoris in the upper leg). Stand with your feet hip-width apart. Place each hand on each hip and tighten your stomach muscles.

Certain foods may increase muscle growth, strength, and recovery to help you achieve the derrière of your dreams….Pairing these nutritious foods with a regular workout routine can help amplify your results to get you a robust rear.

• Salmon.
• Flax seeds.
• Eggs.
• Quinoa.
• Legumes.
• Brown rice.
• Protein shakes.
• Avocados.

Lunges

1. Stand and tighten your stomach muscles.
2. Move one leg forward like you’re stepping forward.
3. Lean ahead like you’re about to kneel so that each knee is at a 90-degree angle.
4. Put weight back onto your heel to return to your original stance.
5. Repeat on one leg as many times as is comfortable.
6. Repeat on your other leg.

10 Exercises That Help To Widen Hips Squats. Squats is one of the 10 exercises that help to widen hips. Hip Abduction. Take an ankle strap and fasten it to your left leg. Lunges. Take one dumbbell in each hand. Yoga. Yoga is one of the most effective exercises to widen your hips. Hip Extensions. Lie down on the floor. Side Lying Leg Lift. Hips Swinging. Side Lunge. Climb Stairs. Donkey Kick.

Side Lunges. Any kind of lunges are good for your butt and hips.

Hip-Enhancing Exercises Side Lying Hip Abduction. Since we are focused on growth, we want to do the exercise relaxing a dumbell on the leg we will be lifting into the air. Standing Side Abduction. This is same as a side lying hip abduction, except its from a standing position. Sumo Walk for Hips.

In order to make your hips and thighs smaller, you’ll need to reduce your overall body fat. You cannot spot treat this area, so following a calorie restricted meal plan will help reduce the fat in your hips, thighs and overall body. You typically want to aim for slower, more safe weight loss. This generally equates to about 1-2 pounds weekly.