Big chic hips. Wide hips are not a problem, but an advantage
Created 05/18/2016For us women, the issue of masking figure flaws often arises. Most of us have some problem areas - massive thighs, flank fat, big belly, small or too big breasts and so on.
First of all, you need to learn to love your body and dress correctly.
Let's talk about how you can visually reduce your big hips and balance them with the rest of the body.
What we will talk about concerns not only women with massive hips, which look like a clear lack of figure, but also everyone else. Indeed, in some outfits the hips become much wider and more voluminous than they actually are, and sometimes they simply lose their shape. So, even appetizing feminine curves, large but slender hips, can be ruined and look strange.
Typical mistakes that girls and women with large hips make
1. Bright or light bottom.
Light expands, bright attracts attention. Stick more dark colors such as black, dark gray, deep maroon, dark blue, chocolate, dark green.
But that doesn't mean you can't wear skirts or pants at all. light shades. It can be pastel and beige tones combined with a lighter top. If you want a light bottom, then it should be monochromatic and not blurry. And be sure to follow the tips below.
A simple rule for wide hips: the bottom should always be darker than the top.
If you have large hips, do not wear voluminous, shapeless skirts. The skirt should fit fairly tightly. You'll have to give up miniskirts/dresses, especially ones that fit you like a sausage. The hem should end below the ankle (maxi) or just above/below the knee.
Tulip skirts and skirts with counter pleats will not look very good. A-line skirts and dresses that fit the waist and veil the buttocks and hips at their widest point - the most the best choice. A pencil skirt might suit you.
The optimal replacement for a skirt for large hips is trousers. Many women with large hips are embarrassed to wear trousers, believing that they make them appear even bigger. But this is not true. Pants with wide hips should be worn, but they must have creases. Trousers that are tapered to the bottom will not work. Your option is loose trousers straight cut, or flared from the hip.
However, if your hips are just a little larger, if your legs are slender, then you can afford jeggings or skinnies dark colors. Stay away from heavily worn and ripped jeans, as these details draw attention to wide hips.
Preferred full length trousers and jeans. But if you want to wear cropped styles (meaning just above the ankle), you need to take into account your height, leg length and what you're pairing them with. But breeches (knee-length or slightly below the knee) and capris (mid-calf length) will not suit you.
Avoid wearing low-rise trousers/jeans that will make your sides fall out, especially if you Not tall, you short legs.
Striped trousers (non-contrast vertical stripe) will make your wide hips look smaller.
If you choose a wide bottom and if the top is the same in width, it will visually make you look even bigger. So, under no circumstances choose wide blouses if you have too wide hips - they will make your figure rectangular.
The top length also has great importance. For most, a length a few inches below the waist works best. The top can be longer (for example, a cardigan below mid-thigh in combination with dark trousers), here you need to evaluate for yourself how you look. The most important thing is that the top should cover the widest part of the hips and in no case end on this line.
If you still choose a light bottom, then the top should draw attention to itself with its cut or details. This can also be done with a necklace or earrings.
If the bottom is dark, then the top can be chosen bright colors. And if they are the same color, it will lengthen your silhouette.
Open shoulders and V-neck Always balance your hips. The same effect will be given by frills, ruffles, voluminous and interesting shape sleeves, fur collars.
2. Bright and/or large floral print.
If you want to use any floral prints, wear them better on top, in order to divert attention from the hips to top part.
3. Fabric texture - lurex, lycra, glitter.
The shiny texture visually expands the hips, focusing attention on them, depriving the silhouette of a clear structure - it becomes shapeless.
If you want to use shiny, bright textures, use them only on the top and not the entire look. Accentuate the bodice, shoulders or belt. If the belt is shiny and there is a highlight in the center, then this visually narrows the waist.
4. Too much decor on the bottom.
The presence of pockets, contrasting elements, bows, ruffles - all this only makes the hips heavier. Especially in combination with a laconic top.
Doll dresses with richly decorated bottoms are not suitable. But if you don't have really large hips, but just a slight disproportion in this area, you can sometimes use this technique to make your legs slimmer.
5. Clothes that are too bulky.
Many women who are trying to hide their hips choose completely shapeless, huge things. At the same time, the volume of the hips, due to this, only increases. Yes, light, flowy fabrics make the silhouette more elegant, but this rule only works if the top is tightly fitted, preferably with bias draping, in order to shape the waist. In this case, the lightweight bottom actually looks lighter. But if this dress is an “Athena” silhouette, that is, gathered under the bust, an overly voluminous hem will turn you into a woman on a teapot.
But you need to understand the limits. Clothing should be fitted, slightly tight, but not too tight.
Emphasize your strengths: no matter what shortcomings you have, in any case there are one or two advantages. That is, if you have large hips, then in contrast with them your waist will probably look more advantageous. Choose dresses in the style of the 60s - emphasizing the waist and having a looser hem. Moreover, such a silhouette is always in fashion.
Many girls with large bottoms choose completely loose jeans/pants-skirts. These jeans and trousers will make your hips appear even larger. To make your hips look more trim, as mentioned above, wear jeans/trousers that are flared from the hips and fit snugly at the top. If there is an arrow, a slightly exaggerated flare below the knee - this balances the hip and makes the leg neater and slimmer, especially in combination with a heel. Don't get confused! Trousers and jeans that tightly fit the buttocks and hips, and are very flared from the knee, will not work. Moreover, this style shortens the leg.
The faithful weapon of women with curvy hips- heeled shoes. The heel elongates the silhouette, adds height and makes the leg more prominent. But you need to be careful. If you have very large hips, absolutely thin heel will look unreliable. Choose more stable heels and wedges.
If you have full calves, short legs, don't wear shoes contrasting color, the boot of which ends above the ankle bone or mid-calf, as well as shoes with wide ankle straps - they will make your legs shorter and add width. From thick shoes small heels with a square toe it is worth abandoning altogether, as well as a massive sole.
A bright contrasting scarf will balance the bottom and make the figure more proportional.
The bag you use in your look is also a bright contrast. To balance your figure, carry your bag at arm's length.
Choose thin straps and wear them around your waist (the belt should fit loosely around your figure and not be too tight). Wide straps on the hips will make them look bulkier. But a wide belt above the waist, under the chest, will form a silhouette and distract attention from wide hips.
In the end, let's turn to the most popular owner of wide hips - Kim Kardashian, and give an example of her outfits that we did NOT recommend for a massive lower part of the figure.
Below are examples in which Kim's figure looks more harmonious.
Are wide hips frustrating you? This is not a reason to wear hoodies. Stop hiding your flaws behind lush folds! I will tell you which dresses are suitable for pear body type. What clothes to choose to seduce others with your appetizing shapes and stylish appearance.
Girls with a pear body type have always been considered the most feminine and sexy. Wide pelvis was an indicator high health women, characterized her as real mother, capable of giving birth to many strong children.
Recently, in our world, and at the same time in our heads, some kind of malfunction occurred (there is no other way to call it), it became ashamed to have wide hips! Thin, narrow-hipped, thin-armed ladies, on whom it’s scary to even breathe, otherwise they’ll suddenly fall, have climbed onto the palm. And many girls with good shape received complexes as a reward and began to stubbornly look for a way to hide wide hips. If your shoulders are wider than your hips and you don’t know what to wear, let’s look at the body features of women with full forms. And let's find out what clothes are suitable for a pear figure.
Pear body type: what to wear
Stylists and designers have long proven that correct selection clothing helps to hide any flaws in the figure and highlight the advantages. For this to be the case, it remains to understand how the pear body type differs from others. There are several main differences:
- small breasts;
- sloping shoulders;
- wide hips;
- narrow shoulders relative to the hips (the difference is noticeable from 1 to 3 sizes);
- full buttocks, massive hips;
- narrow chest;
- plump legs.
Did you find similarities with your figure? Of course, no one forbade striving for perfection, but if nature has endowed you with such forms, then you can only visually reduce the volume, get rid of fatty tissue, but neither fitness, nor swimming, nor dieting will help make your hips narrow. Therefore, you just need to learn how to present your forms beautifully and create an image similar to the models. You have already taken the first step on this difficult path: you have determined your . All that remains is to successfully choose clothes for the “pear” and choose accessories for it.
A pear-shaped girl will look impressive and sexy if her clothes balance her figure. To do this, we balance the width of the shoulders, emphasize the waist, and visually reduce the volume of the hips. I’ll tell you how to do this below, then new outfits will find a place in your wardrobe: blouses, dresses, trousers, skirts. Make sure that things are stylish and the number of frills and bows is moderate.
What dresses to choose for a pear figure
1. Drawing attention to the upper body. When choosing a dress, remember that clothes for a pear figure should visually increase the width of the shoulders. For those with a pear shape, it is best to focus on the chest, back, and arms. Overweight girls are recommended to choose dress With deep neckline to highlight the chest.
Women with moderate overweight Dresses with frills and frills at the neckline and neckline are suitable. If your hands allow, you can bare your shoulders or choose a product with multi-layer sleeves or wings. The shape of the neckline is V- or U-shaped, boat-shaped; it can be asymmetrical with an emphasis on the decor on the shelf or shoulder.
2.
Pay attention to the cut. Before going to the store, you should know what styles of dresses suit your pear body type. Full hips hide the dresses Greek style, "Empire" or semi-empire. High-waisted products look great on plump ones. For stately ladies, an A-line or trapezoid is suitable. They can be made in retro style.
Ideal for balancing your figure plump woman, maybe a sheath dress with a fitted silhouette. A dress with a straight or tapered skirt will look optimal. Forget about raglan! Your shoulders are already narrow in comparison with your hips, there is no need to visually reduce them again.
3. Choose the right fabrics . It's better to choose soft fabrics so that they glide over the appetizing shapes of the body without creating rough folds or creases. Look great on a pear-shaped woman knitted dresses, stretch dense and suiting fabrics.
4.
What color should a plus size dress be? Ladies with a pear-shaped figure choose plain fabrics. We avoid printed, large patterns, white, especially the contrasting combination of a snow-white top and a black skirt. If you like contrast, then let it be in the form of original inserts, geometry, and decor. Girls with plus-size figures are not recommended to wear a dress with a small print.
5. Bottom for pear shape. The skirt should glide gently over the hips and its length should reach mid-calf. You can decorate the top of the dress the way you want, but be careful with the bottom: let it fit your hips, but not too tight. The product as a whole should fit the figure moderately and not be baggy. Loose items with loose, shapeless folds will add several kilograms to you, but we don’t need that.
Style of clothing for girls with wide hips should hide the transition from waist to hips. For young ladies, products with wide straps and a diagonal asymmetrical neckline are suitable. A slightly flared hem will veil overly large hips, emphasize the waist and highlight the chest. And, if you also effectively decorate the top part, then your image will inevitably come closer to hourglass. All evening dresses Puffs should only be worn with corsets. Stylists strongly recommend professional shapewear bodysuits, and we ourselves know that a high-quality jumpsuit will reduce our volume by a couple of sizes.
In search of an answer to what dresses to wear with wide hips to parties or formal evenings, stylists are unanimous in their opinion: definitely plain items or items in which a light top is combined with dark bottom, without sharp contrast with a smooth play of color. Professionals prohibit large size women from wearing light transparent fabrics.
For tall, plus-size girls, long pieces that reach the floor are recommended, and for short girls - just below the knee or to mid-calf. When choosing, you need to ensure that the emphasis is on the waist and chest, and the fullness of the hips is veiled. If you want to highlight your breasts, choose wrap dresses. He will emphasize female silhouette and will draw attention to the chest. It would be great if the dress was slightly wider towards the bottom. Short ladies should avoid wide hemlines and length max.
Black dresses for pear shapes
Every self-respecting girl has an elegant piece in her wardrobe. black dress for all occasions. What dresses suit girls with wide hips? Choose fitted silhouette, the shoulders are open, and the bodice has wide straps. The length of the product is just below the knee, and the style of the hem is wraparound, a classic pencil skirt, an asymmetrical wrap would also be suitable.
Make sure that there are no folds on the hips; let the skirt slightly “hug” the hips, emphasizing their beauty and femininity. Black dress neckline for plump girl It can be oval, V-shaped, “flat-shaped”, boat-shaped. Color accents Stylists recommend transferring it to the top of the model.
Now you know exactly which dresses are suitable for a pear shape and how to choose clothes for girls with wide hips! Did you find tips and rules for choosing dresses for women with nice shapes useful? What dresses do you wear?
As is known, types female figure there are different ones. The owner of the most feminine pear type is often bothered by a problem called wide hips.
In many countries, such a physique is only valued, but women often consider it a disadvantage. In addition, when a man looks at a girl with wide hips, the same pleasure zones in his brain turn on as when drinking alcohol. If that doesn't give you much comfort, then...
What to do if no amount of exercise or diet helps? The solution in this case is properly selected clothes for wide hips. After all, any disadvantage, as usual, can be turned into an advantage, and the silhouette can be harmonious.
Clothes and wardrobe for girls with wide hips
1. Pants for wide hips
Wide trousers are truly a salvation for a woman with wide hips. Even if they supplant skirts, they are gradually becoming on par with them. Trousers are not only comfortable to wear, but also, like no other thing, they hide the excessive fullness of the hips. And the figure is given slimness and fit. How to choose them correctly?
Preference should be given trousers with wide legs. The waistline is low, there are no pockets on the sides.
Worth avoiding narrowed models with high waist. Numerous details on the back and small pockets are undesirable.
2. Skirtsfor wide hips
To select this part women's wardrobe Those with wide hips should be most careful. The wrong length, color and texture of the skirt can easily ruin appearance. The style of skirt for wide hips should be discreet. The best silhouette is in the shape of the letter “A”. Any length, preferably to the knee.
Plain fabric, dark or soft color, soft drape. A vertical stitch or pleat on the skirt will lengthen the silhouette and make the figure visually slimmer. You need to wear such a skirt with classic shoes, maybe without backdrops, with low heels.
Skirts should be avoided cut on the bias, tapered at the bottom, with patch pockets, horizontal lines, pleating.
3. Dressesfor wide hips
A correctly chosen dress can completely transform a woman. It is worth choosing a model with an emphasis on the chest, a narrowed waist and widened at the bottom. Details at the top of the dress will distract attention from wide hips. For formal occasions, long dresses are suitable.
From models with pleats, gathers, details at the waist, buttocks and hips It's better to refuse.
4. Coatfor wide hips
A coat is a very functional item. Some women even have several of them for one season. If purchased wisely, the coat will not only last a long time, but will also hide figure imperfections.
If you have wide hips, the best model will become coat, three-quarter length, widened downwards. Like the skirt, it should be shaped like the letter “A”. Large shawl collars and lapels balance the figure. They visually enlarge the chest and shoulders. The fullness of the hips becomes less noticeable.
So, wide hips are not definitely a disadvantage. Any feature of the figure just needs to be presented in the right light.
It seems that the time of skinny models is passing, as they successfully prove recognized beauties with a very voluminous fifth point.
Hollywood sets the tone for everything, including shaping standards of sexual attractiveness and fashion for certain body types.
Many stars try to achieve the desired size zero (XXS), exhaust themselves with fitness training and pay a lot of money to personal diet gurus. Others, on the contrary, enjoy the forms given by nature and enjoy life.
WomanJournal.ru presents ten stars with curvy hips, who are not only not shy about this feature, but also emphasize it in every possible way.
Kim Kardashian
The gorgeous brunette of Armenian origin became famous after a very explicit video was leaked online. Ever since then Kim Kardashian she perfectly got used to the role of the temptress, fortunately her outstanding forms turned out to be just right.
Place in our top eastern beauty provided perhaps the most famous part of her body. Fifth point Kim Kardashian does not fit into the gold standards of Hollywood at all, which, however, does not prevent its owner from being included in the list of the most desirable women planets.
Although recently the Internet was flooded with photos of Kim Kardashian, who has noticeably lost weight and lost her former fullness. But we still hope it's Photoshop skill.
Anfisa Chekhova
Anfisa always had problems with excess weight: since childhood, the girl exhausted herself with diets and even took diet pills. brought nothing lasting results, and then Anfisa Chekhova I decided to stop fighting nature and left everything as it was.
According to unofficial data, Anfisa Chekhova's bust and hips reach 110 cm, which looks very proportional. Anfisa Chekhov skillfully emphasizes her advantages, without hesitation to wear revealing outfits. This girl proudly declares with all her appearance that there is life beyond the notorious model standards!
Jennifer Lopez
This beauty insured her butt for several million dollars several years ago. They even said that Jennifer Lopez managed to receive compensation because she had no time during childbirth. ideal figure suffered greatly.
The actress and singer herself comments on such rumors with humor: “When this newspaper came out with a huge headline on the first page, I also thought: I should save the article for my children - they will laugh.” It doesn't matter whether it's true or just another duck, but one thing is clear: the hips Jennifer Lopez what is needed.
Beyoncé
Beyoncé figure causes a lot of controversy: some admire her feminine forms, others believe that the singer needs to lose weight. Beyonce admitted that she was not entirely satisfied with her natural characteristics: “I think that my butt looks quite natural. I like to have shapes, but sometimes they appear in the wrong places.”
Perhaps this is simple girlish coquetry, because her photographs adorn the best glossy magazines, and hundreds of men freeze at one glance at her roundness. Anyway Beyoncé does not particularly suffer due to the fact that her fifth point does not fit into the 38th US size. Her husband, however, is not worried about this either. Although for some reason the singer put a taboo on photographers taking pictures from behind.
Cornelia Mango
Smile girl Cornelia Mango She became famous thanks to her participation in the reality show “Star Factory,” where she stood out noticeably against the background of her thin neighbors on the set. They say that during the project the girl was even forbidden to lose weight.
The most colorful participant in the TV show has no complex at all due to the fact that her figure is far from the ideal of skinny beauty. The star regularly visits the fitness club, loves to swim and just loves to dance! Probably shaking his steep hips to the beat of the music, Cornelia Mango makes you tremble men's hearts. And let them be larger in volume than modern fashion requires.
Bianca
Recently, news leaked to the press that Bianca, in the life of Yana Lipnitskaya, decided to undergo liposuction. Allegedly, due to a hormonal imbalance, the singer gained a lot of weight and stopped fitting into her revealing concert costumes.
It is unknown which part of the body the girl decided to degrease. Maybe after a while Bianca will appear, for example, in the ranking of the thinnest stars. But in the latest photo shoots and videos it is clearly visible that nature has not completely deprived Bianca of feminine forms.
The singer herself says that rounded shapes she inherited from her mother and grandmother, which she is very proud of. And why liposuction then?
Shakira
Gorgeous Colombian singer Shakira with an equally chic voice, she doesn’t think that she has problems with her figure. Who said that a prominent butt is a problem? Many men really like large girls, especially if they can dance as gracefully as Shakira. The singer even immortalized her luxurious hips in the famous hit “My hips don’t lie.” Shakira says her hips help her differentiate good music from bad. How? They start moving to the beat if the music is exciting.
Victoria Lopyreva
Beautiful American singer Alicia Keys does not consider the lack of large breast size to be a problem; it seems to her that her butt attracts no less admiring glances.
When choosing outfits, the girl does not avoid revealing necklines, short skirts and tight styles. And rightly so, many fashion critics admit good taste Alicia. The lack of the Hollywood gold standard of 90-60-90 did not prevent the girl from winning 9 Grammy awards and 11 Billboard Music Awards. That’s really true - she’s strong in hindsight!
Monica Bellucci
This beautiful lady has long become a standard of beauty, an object of admiration for both men and women. Few can believe that the once sultry Italian Monica Bellucci she exhausted herself with diets, and modeling agents considered her appetizing forms too chic.
Ever since the actress walked through the Italian streets in Malena, swaying her hips, it became clear to everyone: the era of skinny clone models is over. Monica Bellucci showed the world new standards - hot Italian beauty, multiplied by femininity.
For most women and girls, the issue of acquiring a sexy, toned body is relevant.
The desire to have appetizing buttocks is nothing new to anyone, but other parts of the body, such as thighs, are less popular in this regard.
Namely, wide, seductive hips.
And really, how many people are proud of the width of their hips? Therefore, owners of voluminous hips, you may not be surprised, you have something to rejoice at.
No more shame and suffering because you just can’t fit into those same jeans.
There are several benefits to having wide hips.
Curvy shapes are seductive
Wide thighs usually mean wide hips, and anyone who says Marilyn Monroe's curves aren't sexy is a liar.
If you have been hiding your curves until now due to lack of self-confidence, then stop doing it now! Wear tight-fitting clothing; everyone will appreciate it.
Wide hips = big butt
Naturally, voluminous buttocks look more seductive than narrow ones. Today, women spend more and more time in gym trying to pump up their buttocks and make their butt rounder and do hundreds of squats to do this.
Plus, women with larger hips are much healthier and stronger.
The lower torso will be strong
The leg muscles are the largest in the entire body, and all thanks to the hips.
The more muscle, the faster the metabolism and the better fat burning.
And who doesn’t want to run hard, squat, and train with heavy weights?
And this is only a small part of the benefits of large hips!
Less risk of heart disease
Here's why: getting rid of fat that accumulates in the thighs and buttocks is much more difficult than getting rid of fat that is deposited in abdominal cavity, however, it is better than having a protruding belly (this was the conclusion of researchers in Oxford).
Having excess belly fat increases your risk of diabetes and heart disease.
Blood sugar levels decrease
Also, the above-mentioned study showed that women with large hips have better blood flow, low level cholesterol and hormones that lower sugar are better produced.
Less pain in old age
Iowa researchers have found that strong thigh muscles can help women avoid knee pain in the future.
Unique style
It doesn't matter if you're petite, tall or average, wide hips mean it's difficult to choose the simplest clothes, so the number of a seamstress becomes a favorite in your phone book.
As a result, you have no choice but to stand out from the crowd.
You have great company
What do runners, rock climbers, surfers, and snowboarders have in common? Large muscular thighs. They need them to overcome all obstacles and win medals.
So you should be proud of your thighs.
Large hips – strong muscle corset
It doesn't matter how wide your hips are. Strong hips mean strong muscles, which means a healthy spine and less risk of back injuries.
Endurance on the dance floor
Take Beyoncé for example, have you seen her dance? This is partly due to her amazing thighs.
While your friends are exhausted after several hours of dancing, everything is just beginning for you, because strong thighs are more suitable for night dancing.
Your phone is safe
Your phone will have a soft landing if it accidentally falls at such a piquant moment.
Yes, the advantage is quite controversial, but it’s true that many of us use our phones while in the restroom and often our knees cannot save the phone from falling (especially if there is a gap between the thighs).
Like for wide hips!
Skinny thighs and Thin legs are the envy of many women.
Lack of muscle mass doesn't always look good and can pose a health risk.
You may even become the target of ridicule and bullying, which can greatly affect your self-esteem.
If you are unable to gain mass in certain areas, you can try increasing muscle mass in the hips and legs.
How to make your hips wider
Our body gains weight when we consume more calories than we burn. To gain weight, you should increase your calorie intake by 250-500.
However, it is not for you to decide where the increase in volumes will occur.
If your middle or upper body stands out, and your legs and hips are thin, then as you gain weight, the proportions will remain the same.
It's all about calories
Calories provide fuel for the body and energy for functions such as circulation, breathing, and all muscle activity.
Whenever you consume more calories than your body burns for fuel, the excess is stored in fat cells, causing them to grow.
Excessive consumption of any food leads to increased thigh fat. An extra 3,500 calories roughly equates to 0.5 kg of fat. This process usually lasts for weeks or months if you continuously consume more calories than your body needs.
In most cases, after the age of 8 years, girls' bodies accumulate fat more actively than boys' bodies.
IN adolescence fat cells in girls increase almost 2 times compared to boys.
Most of the fat is deposited in the thighs and buttocks.
If you have not yet reached puberty, then you should not do anything to gain weight; this is very likely to happen naturally due to hormonal changes in the body.
To widen your hips you need to eat
Try to eat healthy foods, but in larger portions than you are used to. Building muscle requires a lot of energy. You will have to eat more often than the standard 3 times a day.
Don't go to extremes, but try to get out of your comfort zone so that your muscles get the food they need.
Aim to consume more calories than you expend.
Daily calorie expenditure can be calculated using online calculator, which takes into account your volume, age and activity level.
Based on the results, add 250-500 calories to your diet. You can also consult a nutritionist about the amount of calories you need.
Don't use junk food as a source of extra calories. This is a mistake many people make because they believe that calories are only found in such foods.
Calories should come from healthy foods such as starchy vegetables (corn, sweet potatoes), fruits, whole grains, dairy products, unsaturated fats and protein.
For example, for breakfast, add 2 tablespoons of walnuts to your porridge.
A second breakfast could consist of 2 slices of whole grain bread with 2 tablespoons of peanut butter and mashed banana.
You may be adding extra calories with each meal.
For lunch, in addition to dessert, you can eat yogurt without fillers, and for dinner, drink a glass of low-fat milk.
Products for wide hips
Anyone who wants to see progress in the growth of their thighs and buttocks should eat as much protein as possible. The most popular misconception is that protein shakes or protein consumption are exclusively for bodybuilders.
This is far from the truth. Every human body Every person on the planet needs protein-rich food to stay healthy. In fact, it doesn’t matter whether you exercise or not, in any case, increasing the amount of protein in your diet will be beneficial.
If you are training to enlarge your buttocks and thighs, then your protein intake should increase as it is building material for muscles.
Below are the highest quality sources of protein.
Protein for thigh growth
- Legumes (beans, chickpeas);
- Cottage cheese;
- Eggs;
- Lean ground beef;
- Lean meat tenderloin;
- Protein powder;
- Salmon;
- Skinless chicken breasts
- Soy nuts;
- Steak;
- Tilapia;
- Tuna;
- Turkey;
- Sandwich with vegetables;
- Any fish (not fried).
Carbohydrates
- Brown rice;
- Bread;
- Couscous;
- Low sugar porridge;
- Cereals;
- Quinoa;
- Sweet potato;
- Cookie;
- 100% whole grain bread.
Fats
Fats don't make you fat! Despite this outdated belief (which, by the way, some still adhere to), fat does not make you fat, unless the product contains a horse dose of calories.
Excessive excess calories and unhealthy foods are what lead to obesity.
There are healthy sources of fats that can help you lose weight or improve your figure. They are:
- Almond oil;
- Extra virgin olive oil;
- Fish fat;
- Nuts (almonds, cashews, etc.);
- Peanut butter (preferably one that contains peanuts; avoid oils containing sugar and hydrogenated oils, which are harmful to health).
Vegetables
- Broccoli;
- Dark green vegetables;
- Cabbage;
- Spinach;
- Tomatoes.
In the future, start replacing, adding or mixing these healthy foods to grow your buttocks.
Protein will help you gain weight
When gaining weight, it is best to focus on muscle growth rather than fat. To grow muscles, you should increase the amount of calories you consume, and also do not forget about training.
If you consume 0.55 grams of protein per 0.5 kg of body weight daily, then your body will quickly recover from training and your muscles will grow.
You can add a protein shake to your daily diet, especially if you are very busy during the day.
When increasing your calories, make sure some of them come from protein-rich foods.
For example, during breakfast, replace butter with nut butter (2 tablespoons - 7 grams of protein); eat porridge not with water, but with milk, thereby adding another 8 grams of protein to your diet; add ½ cup roasted white meat chicken to salad (20 grams protein); 100 grams of ground turkey in marinara sauce or vegetable soup (22 grams of protein).
As a snack, you can use low-fat cheese, Greek yogurt or hard-boiled eggs.
Train your hips and thighs
Strength training will help every girl build muscle mass, her legs and thighs will become strong and elastic. Thanks to such training, you will build muscle and Bottom part the body will increase in volume.
You can train exclusively your legs and hips 2-3 times a week (preferably not in a row). For best result train 3-4 times a week.
If you are new to strength training, start with one set of 10-14 bodyweight exercises, such as lunges, step-ups, and squats. After a week or two, include weights in the form of barbells and dumbbells in your workout.
Increase the weights over time.
As you progress, you can start doing single-leg squats, donkey kicks, glute bridges, and deadlifts.
After 8-10 reps, you can increase the weight to maximize muscle growth.
Although your goal is to grow muscle in your legs and thighs, don't forget to train your upper body and do cardio.
Include exercises for the chest, arms, shoulders and back in your workout.
For cardio, you can use running, cycling, brisk walking for 20-30 minutes to maintain healthy respiratory and cardiovascular systems.
Overcoming Difficulties in Gaining Muscle Mass
There are body types that are genetically not inclined to increase volume. In this case, it is important to understand that increasing calories in the diet will help activate the muscle growth process.
To improve your performance in the gym, consume protein-containing foods after workouts. Half a chicken, a turkey sandwich or a protein shake will do you good.
Be sure to get enough sleep and drink enough water to have healthy body and build muscle mass. During adolescence, the body requires 8-10 hours of sleep per day.
In more mature age required amount hours of sleep is reduced to 6-8.
The best exercises for wide hips
- Don't be lazy while training, because muscle growth occurs only when you load your muscles to the maximum. When under load, muscle fibers tear, then recover and become stronger and larger;
- If you do not increase the load, then this process will not occur. Your muscles only respond to exercise when you feel a burning sensation. If you approach training responsibly, the results will not be long in coming;
- Use adequate load. Beginners can train with their own weight. If it becomes easy, you can use dumbbells or a barbell. The weight should be such that it is enough for 10-15 repetitions;
- It is imperative to be able to distinguish between when you are on the verge of injury and when the body is already at the limit of endurance. If you are a beginner, you should consult a personal trainer before starting to exercise to learn more about your physical abilities;
- Always comply correct technique performing exercises. If the technique is incorrect, then you will not receive desired result and there is a risk of injury. If you are not sure about the technique of performing an exercise, watch training videos or consult a trainer;
- Remember that you should feel a burning sensation in the thigh area. If you feel it in another place, then most likely you are doing the exercise incorrectly and thereby harming your muscles or joints;
- Do not use too heavy weights. If the dumbbells are too heavy for you and you cannot fully perform the exercise, then you need to reduce the weight;
- Over time, increase the number of repetitions and working weights. Every week your muscles will become bigger and stronger. In order for your hips to increase in volume, you should increase the load every 2 weeks.
A little more about nutrition for wide hips
After doing the amazing exercises we suggested, your thighs and buttocks are ready to grow.
Micro tears have formed in the gluteal and adjacent muscles and the muscles are now in recovery mode.
Your muscles now need the right amount of calories and protein. Needed correct proportions proteins, fats and carbohydrates to provoke maximum height muscles.
There's no point in sweating in the gym without eating right.
For those who don't, don't worry, all you need is basic information about macronutrients.
I suspect that most of those reading this article are eating solely to maintain weight.
If I'm right, then you need to reconsider your ineffective diet.
Since training burns calories, you will eat a little more, because your appetite will grow in accordance with your body's needs.
It's time to start consuming 100-150 more calories.
Those who want to gain weight can eat even more. And those who want to shape their buttocks and lose weight should eat a little less.
Don't worry. Your body itself will signal hunger; your task is to feed it the right foods.
results
How soon will there be visible progress?
As soon as you start following all the rules, the results will be noticeable almost immediately.
In the first week you will see overall weight gain and an increase in hip size.
There is no need to be scared as most women do when they see not sexy buttocks and perfect thighs, but excess weight. Just be patient, everything will be soon.
Another couple of weeks will pass, and you will see even more voluminous thighs and even greater weight gain.
Still not perfect butt and hips. Do not panic! The best is yet to come.
At this stage you will train 3 times a week plus cardio and you will see significant improvements.
4 weeks of training and the result will be even more noticeable, and training will be a pleasure.
A month will pass and you will be happy to see your perfect hips and sexy buttocks. Keep training and improving your form.
