Let’s be honest: A lot of people hit the gym to get that beach-perfect bum. But you need to work really hard to get that instant Kardashian butt-lift if you want to do it naturally. If you are currently in search of how to make hips wider and tone glute muscles, you need to break a sweat at the gym. The hip joints and muscles play a crucial role in sculpting our lower body, providing stability and reducing the risk of injury. Engaging in butt exercises not only shapes your hips like a peach but also promotes smooth, everyday movements. Try these 9 exercises to get wider and round buttocks.
Exercises for wider hips
Practise these 9 exercises regularly at home to get wider hips quickly:
1. Squats
Squats are a fundamental lower body exercise that targets the glutes, quadriceps, and hamstrings and helps develop muscles.
Sumo walks, or lateral band walks, target the outer thighs and glutes and help build muscle mass.
How to perform it:
Wear a resistance band around your thighs, just above the knees.
Stand with feet shoulder-width apart and knees slightly bent.
Take small steps to the side against the resistance of the band, keeping the tension on the band throughout the movement.
Focus on keeping the knees bent and the hips low for optimal engagement.
Come back to the starting position and repeat.
8. Clamshell
The clamshell exercise specifically targets and strengthens the hip and glute muscles (gluteus medius), which helps stabilise the hips and contributes to hip width.
How to perform it:
Lie on your side with knees bent and hips stacked.
Keep your feet together and lift the top knee upwards while keeping the feet together.
Focus on squeezing the glute muscles at the top of the movement before lowering the knee back down.
Repeat on the same side and then switch to the other side.
9. Yoga poses for wider hips
Baddha Konasana (Butterfly pose): Sit on the floor, bend your knees, and bring the soles of your feet together. Hold your feet with your hands, keep your spine straight, and gently press your knees toward the ground to open your hips.
Utkatasana (Chair pose): Stand with your feet together, bend your knees, and sit back as if you were sitting on a chair. Keep your chest lifted and your arms stretched overhead. This pose engages the thighs and glutes.
Malasana (Garland pose): Squat down with feet wider than hip-width apart, toes turned out. Bring your palms together at the center of your chest and use your elbows to press your knees open, engaging the hips and inner thighs.
All of these exercises target glute muscles and help widen your hips. Make sure you practise them regularly to see the difference!
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Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More