Exercises to Increase Hip Size
Increasing hip size can accentuate your figure and improve your self-confidence. Exercise to build muscles in your hip area -- which contains major muscle groups, such as the abductor muscles that include the tensor fascia lata and the gluteus medius, maximus and minimus. Hip abduction and extension exercises can grow your muscles for bigger hips.
The squat is a compound exercise that can broaden your hips. While standing with your feet slightly wider than shoulder-width apart, lower yourself down until your thighs parallel the floor. Return to the starting position and repeat. Increase resistance by holding dumbbells at your sides, or hoist a barbell across your shoulders and hold it there with a wide grip. Keep your back straight and your abs engaged to support your spine.
The side-stepping lunge places more emphasis on your hips. Stand with your feet together and step laterally to one side. Bend that knee and push your butt backward. Slowly rise up. Step your feet back together. Repeat the exercise on your other side. Hold dumbbells to increase the resistance.
Seated abduction is done in two ways -- with an abduction machine or with a resistance loop. To use the machine, sit on the seat, rest your outer thighs against the padded levers and push against them until your legs are in a "V" shape. Slowly return to the starting position and repeat. A resistance loop is a large, flat rubber band that slides over your legs. With the resistance loop, sit in a chair and slide the loop up to your thighs and flatten it. Move your legs out to your sides as far as possible. Move your legs back together and repeat.
From a standing position, fasten the ankle strap of a cable abduction machine to your lower left leg just above your ankle. Stand with your right shoulder to the weight stack. Lift your left foot off the floor slightly and arc your leg laterally to the left as high as possible. Slowly lower your leg. Repeat for a set of reps and switch sides. This same exercise can be done at home with a resistance band. Fasten one band end around your lower leg and the other end to a table or sofa leg. Do abduction exercises with the resistance band. Perform three sets of 10 repetitions on each leg with either one of these exercises.
Lying-hip abduction works your hips from a side-lying position with your legs stacked on top of each other. Slowly raise your top leg in the air until it is approximately 45 degrees from the ground. Lower your leg slowly and repeat for 10 repetitions. To increase resistance with this exercise, either strap on ankle weights or slip on the resistance loop and push against it.
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