In today’s world, people who want to gain weight find it difficult to find resources to achieve their goal, since most cultures are obsessed with having a slim body and losing weight. Gaining weight in specific areas like the hips requires specific exercises that develop the muscle groups that surround those areas. By increasing a few centimeters (for example, 2.5 cm or 1 inch) around the hips, it is logical that the buttocks or butt will also grow. You can achieve this by creating an exercise routine that works this area and consuming more calories that favor the growth of the muscles that surround the hips.
Do aerobic exercises to gain 1 inch (2.5 cm) in your hips
Use the stair climber. Cardio exercises (like using the stair-climbing machine) help build the muscles around your hips and butt. Incorporating the stair climber as a form of cardiovascular exercise will allow you to increase the size of your hips.
Studies have shown that the stair climber uses 24% of the gluteal and hip muscles.
Use the stair climber 1-2 times per week, for at least 30 minutes per session.
To make this exercise more difficult and work your hips and butt, lean forward as you step onto the machine and don’t hold on to the rails. This forces the body to use the glutes more significantly.
Also take long steps, almost as if you were stepping on two steps at once. This activates a large part of these muscles.
Get on the elliptical machine. Another cardio machine that helps tone your butt and hips, as well as increase their size, is the elliptical machine. It gives you the opportunity to really exercise those muscles.
The elliptical uses 36% of the muscles in the butt and hips, slightly more than the stair climber.
Use the elliptical machine for at least 30 minutes. However, for a more complete workout, combine 15 minutes on the stair climber and 15 minutes on the elliptical.
To further work the muscles in your hips and butt, press down hard on your foot. Also, push your hips back a bit, so that your butt juts out a bit. This posture helps to specifically work those muscles.
Walk or jog on the treadmill. Running is an excellent cardiovascular exercise. Overall, it’s a great way to work your hips and butt. However, using the treadmill allows you to use the incline feature, which makes this machine a great tool for increasing the size of your hips.
Walking or jogging on the treadmill uses most of the muscles in your hips and butt: almost 50%.
Walk or jog on the treadmill for at least 30 minutes. Again, combining multiple cardio exercises will allow you to target your hips and butt in different ways to give you a more complete workout.
To really work your hips, increase the incline of the treadmill. This puts more pressure on your buttocks and hips and gives your butt more definition.
Another option is to walk sideways on the treadmill. Program the incline function and start at a slow pace. Cross your legs over each other to walk sideways. This will give your hips the tension they need to induce muscle growth.
Take spinning classes. If you want to burn a lot of calories while toning your hips, consider taking a spin class. It is an excellent exercise to strengthen and tone your hips, butt, and thighs.
Spin classes allow you to engage many of the muscles that surround your hips and butt. Pedaling up and down and the various resistances make it a great exercise to increase the size of your hips.
To really work your hips, sit further back on the bike seat and focus on pressing hard on the pedals. You can even increase the resistance.
If you’re in a standing position on the bike, stick your butt well back. This pose also requires you to stabilize your body with your butt and hip muscles.
Take some time to recover. Your exercise plan should include at least one rest day per week to avoid plateaus and give your body time to recover. Mix up your workouts and their intensity to stay motivated.
Incorporate specific strength training exercises
Do the bridge exercise. There are a variety of strength training exercises that help build muscle mass and define your butt and hips. The bridge exercise (or glute lift) is a great exercise to include in your routine that engages both your butt and hip muscles.
Lie on your back to start this exercise. Keep your arms firm and stretched out on the ground (by your sides) and bend your knees at a 90-degree angle. The feet should also be firm on the ground.
Keeping your knees bent, lift your pelvis up into the air, pushing up through your glutes. Stop when your back is in a straight line.
Hold this position for as long as you can. Slowly lower your butt to the ground and repeat the exercise a few more times.
Incorporate squats. Squats are a classic exercise that help tone your entire lower body. However, squats specifically engage the gluteal and hip muscles. Also, if you practice a few variations, you’ll really focus on the hips.
Stand with your feet shoulder-width apart and your toes pointed out at a 45-degree angle.
Squat down by bending at the knees and hips, and keeping your back straight. Squat down until your thighs are almost parallel to the ground. The butt should be well back.
Hold the squat for a few seconds, then return to a standing position. Try to push yourself up using your glutes.
To make squats more difficult, hold two dumbbells (one in each hand) or hold a barbell across your shoulders.
To work your hips even more, add a side leg raise. As you return to a standing position, raise one leg straight out to the side. Alternate sides with each squat.
Do lunges. Like squats, lunges are a classic exercise that work your butt and hips. The need to balance and stay stable requires strength from the hips.
Stand up straight with your feet hip-width apart. Holding a dumbbell in each hand, step your right leg 3 to 4 feet (90 cm to 1 m) forward.
Squat down so that your right knee bends forward and the knee of your left leg drops to the ground. Squat down until your right thigh is parallel to the ground.
Return to the starting position. Make sure you push yourself up with your right leg, not your left. Repeat the exercise on the other side and do 8 lunges per side.
A variation of the lunges that helps to work the hips in a different way is the side lunges. Instead of taking a step forward, take a step to the side. Alternate between both legs.
Try lateral leg raises. One exercise in particular that really works your hip muscles is side leg raises. Incorporate this exercise in addition to lunges, squats, and bridges.
Lie down on the floor on your right side. Position your right arm so that your hand supports your head and your upper arm is flat on the ground. The left hand can rest on the hip or the ground in front of you.
While contracting your abdominal muscles, slowly lift your right leg up into the air. Keep your leg perfectly straight and your toes flexed.
Raise your leg as high as you comfortably can. Hold your leg in this position for a few seconds, then slowly lower it back down.
Repeat the exercise 8 to 10 times with your right leg. Then turn around and repeat the same exercise on the right side.
Eat to increase 2.5 cm (1 inch) in the hips
Increase your daily calorie intake. To gain 1 inch (2.5 cm) in your hips, you need to eat a little more. You need extra calories to give your body the energy it needs to increase the size of your hips.
As with weight loss, you can’t just gain weight in specific areas. You must gain weight safely and slowly throughout your body to see your hips increase in size.
You can achieve this by adding between 250 and 500 calories to your usual daily intake.
For example, if you currently consume 1,800 calories a day, try increasing your daily calorie intake to 2,050 to 2,300.
Try using a food diary or diary app on your phone to calculate your current calorie intake. In this way, you will know what level you should aim for to gain weight.
Eat 3 meals a day plus one or two snacks. To increase your total calorie intake, you must increase the amount you eat. You can increase your portion sizes or eat more frequently throughout the day.
One of the easiest and simplest ways to gain weight is to eat more frequently throughout the day.
Try to incorporate a fourth small meal, or 1 or 2 snacks a day, in addition to your usual 3 meals a day.
Eating more often will help prevent you from becoming overstuffed with large meals and help keep you energized throughout the day.
Choose nutritious, high-calorie foods. Another factor you need to focus on is the types of food you eat. You should incorporate foods that are high in calories into your diet so that those extra meals or snacks add up to an extra 250 to 500 calories per day.
High-calorie foods will allow you to meet a higher calorie limit more easily. For example, adding a small salad as a fourth meal will only add 100 calories or less.
Instead, focus on higher calorie foods. Protein-rich foods and healthy fats are a good starting point. Try nuts, avocados, dairy products, eggs, and fatty fish.
For example, you can incorporate healthy calories with snacks like peanut butter and an apple, 2 hard-boiled eggs, a trail mix, or full-fat Greek yogurt with nuts.
Avoid adding calories with unhealthy foods like candy, fried foods, fast food, and junk food.
Focus on protein. As you increase your calorie intake, you should also focus on making sure your diet is high in protein. This is essential because protein is an important nutrient for muscle and energy synthesis.
To ensure you get an adequate amount of protein each day, include 1-2 servings of protein per meal.
You must measure each portion to be more precise. Measure 1/2 cup or 3 to 4 ounces (90 to 120 g) per serving.
Try foods like poultry, beef, pork, dairy products, eggs, nuts, beans, tofu, and shellfish.
While eating a high-protein diet is important, you shouldn’t give up eating a wide variety of other healthy foods like fruits, vegetables, and whole grains.