How to get bigger hips

How to get bigger hips

Do you also want to have hips like Priyanka Chopra or Deepika Padukone? So let us tell you that hard work is required to bring the hips in the right shape. There are some creams and lotions available in the market that give you the desired shape of the hips. But, these options are very expensive and sometimes harmful too.

If you want to know the tips to increase hip, then start adopting exercise and proper diet in your lifestyle. Without a good diet, you cannot increase the muscles of the hips, and without exercise, you will not see good results.

So today, considering both these things as essential, we have brought some exercise and diet information for you. With their help, you can easily increase your hips. 

Exercise to increase hips

Some exercises to increase the hips are as follows –

Do side lunges for the way to increase hips

Lunges of any kind are good for increasing your hips. However, the side lunge is slightly more effective because it works the entire muscles of the hips.

How to do –

  1. First of all stand straight.
  2. Then spread your legs.
  3. Now keep your eyes in front and bend your body towards your right side and sit a little.
  4. Then come back to the old position and do the same process equally from the left side.
  5. In this way, repeat the same process ten times from both the sides.

Dumbbell squats are the way to make hips bigger

How to get bigger hips

Squats are considered to be the best exercise to enlarge the hip. This exercise focuses on the hip from the outside and the hips from the inside. Also, it motivates to increase the muscles of those areas.

How to do –

  1. First of all stand straight.
  2. Now hold dumbbells or something heavy in your hands.
  3. Now straighten the body and take it towards the ground. While moving towards the ground, sit lightly without fully squatting.
  4. After sitting, stay for a few seconds.
  5. Stand straight again.
  6. Repeat this process 10 to 15 times and thrice a week.

Step up is the way to increase hips

This simple exercise, in which you just have to go down and up, helps a lot in increasing the muscles of your lower body. It also tones your leg muscles.

How to do –

  1. First of all, stand in front of a bench or small table.
  2. Now exhale and climb the bench with your right leg and keep the left leg behind. By which the balance of the body is maintained.
  3. Now take a breath and get down. In this way your one time process will be completed.
  4. Do this process five to ten times with the right leg.
  5. Similarly, repeat the same process five to ten times with the left leg.
  6. Repeat this exercise once a day for 20 minutes.

Basic donkey exercise is the way to thicken the hips

Another effective exercise for bulking up the hip is the basic donkey kick. This simple exercise will strengthen your hip muscles and make your hips bigger.

How to do –

  1. First of all, sit on your knees and hands.
  2. Keep both your hands equal to the shoulders.
  3. Now lift your right leg upwards and keep the whole body stable like this.
  4. Without moving the body, stretch the leg upwards as much as possible. 
  5. Then come back to the old state.
  6. Repeat the same process with the left leg as well.
  7. Similarly, do this process for 8 times with both the legs.
  8. Do this asana thrice a week.

Do butt lift exercise to increase hips

This strength training exercise focuses on the muscles of the hip and tones the lower body. Also gives them shape.

How to do –

  1. First of all, lie down on your back.
  2. Now keep both your hands on one side of the body and bend the knees.
  3. Exhale and gently lift your hips off the floor, keeping your back straight.
  4. After lifting up, hold the body like this for a few seconds.
  5. Now take a breath and slowly bring the body to the ground.
  6. Repeat this process 8 to 10 times.
  7. Do this asana two or three times a week.

Make hips bigger with chair pose exercise

In this exercise, you have to sit like a chair, but without a chair. It is good for the muscles of your hips, due to which your hips start to shape and grow. With this asana, the muscles of your hips are also core.

How to do –

  1. First of all, stand with both the feet together.
  2. Then take both your hands up and make them straight.
  3. Now bend the knees and put your entire body weight on the heels.
  4. Maintain this position for ten seconds.
  5. Now take a breath and then come back to the old position.
  6. Repeat this process daily for a minute or two.

What to eat to increase hips

Along with exercise, you also need to pay attention to your diet. Changing diet also helps in increasing your hips. Generally, you need more protein to increase your hips which can increase the muscles of your hips.

By choosing the right foods, the hormones in your body also start getting secreted in the right way. Apart from this, a proper diet also improves the effect of exercise. Apart from this, the selection of diet and eating at the right time is also very important.

protein –

There are many ways to incorporate protein into your diet. You can eat some good sources of protein, such as skim milk , eggs , low- fat yogurt , fish , meat , soybeans , etc.

fat –

The muscles of the hips are covered with a layer of fat. You can eat unsaturated fats (good fats) to get bigger hips. Good sources of unsaturated fats, such as fish oil , rice bran oil, avocados , nuts and dried fruits , sunflower oil , olive oil and peanut oil , can be consumed.

Micronutrients –

Micronutrients like vitamins and minerals are very important for our body to function properly. Fruits , vegetables , nuts and pulses are considered good sources of micronutrients. Eat more and more fruits and vegetables daily.


It is important that you take some amount of carbohydrates . The amount of carbohydrates depends on the workout you do throughout the day. You can consume some sources of carbohydrates like sweet potato , brown rice, corn , apple , potato , grapes etc.