How to Put Weight on the Hips

Although many might people envy your position, having too little body fat and muscle can be frustrating. Depending on your metabolism, gaining weight can be just as difficult as losing. With the right diet and exercise program, however, you can pack on pounds at a healthy rate to achieve your optimal physique. You can't choose where your body deposits fat, but you can bulk up your hip area to some degree with targeted weight training. What's more, as you gain weight all over, your hips will naturally expand.

Increase your total calorie intake by choosing foods that provide ample energy (calories) and are also nutrient-dense. Good examples include peanut or almond butter, cheese, avocado and dried fruit. Steer clear of empty calories from candy and fast foods; these may help you gain, but won't supply the vitamins and minerals you need.

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Eat more frequently. Consuming six meals throughout the day will allow you to take in more food without feeling stuffed. Each meal should be balanced, containing vegetables, protein, carbohydrates and fat. Sandwiches and shakes made with fruit and yogurt are good choices.

Stimulate your appetite to encourage eating. Accomplish this by choosing foods that you find appealing, as well as exercising briefly before your meal. Avoid drinking water or other fluids along with your food, as the liquid will fill you up and deter you from eating more. Instead, drink up between meals.

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Pack more calories into your meals by using high-fat condiments such as hummus or a drizzle of olive oil. You'll add more food without feeling much fuller. However, limit deep-fried foods and animal fats from mayonnaise or other toppings. Stick with healthier fats from plant sources to reduce risk of cardiovascular disease.

Perform strength-training exercises two to four times weekly to increase muscle mass on your hips and the rest of your body. The added muscle will make your hips appear larger. Focusing on only one area of your body can lead to imbalance so don't ignore your arms, chest, back, legs, arms and abdomen. For your hips, perform lunges, squats and deadlifts.

Set healthy goals. By eating a nutritious, high-calorie diet you can expect to gain half a pound to 1 pound per week. Even if you feel as though your hips are on the skimpy side, it is not necessarily unhealthy to be slightly underweight, according to WebMD. As long as you have the strength to exercise and your body performs normally, there is nothing wrong with being a few pounds short of your ideal weight.


Take the stairs instead of the elevator to tone your hip muscles.


If you're new to exercise, see a doctor before beginning a strength-training routine.