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How to get bigger hips and thighs

Updated on September 13, 2010

How to get bigger hips and thighs

IĀ attened a buttocks enlargement class in Atlanta, GA that was facilitated by Octavis Lopez from Dimes by the Dozen. In this class her and her staff focused on food and exercise. One of the topics were How to Get Bigger Hip and Thighs. The below information is a summary of the lesson.

Getting bigger hips and thighs is not an easy task although it can be done. Hip width is mainly determined by the size of your pelvis bone. The main muscles in the hip area are the glute muscles. The muscles you must focus on are the gluteus medius and gluteus minimus. They are the two smaller muscles in the buttocks. These two glute muscles are what's known as abductors. Abduction is the term for moving a limb away from the midline of the body.

Lets get started.

The best exercises for bigger hips and thighs are Side Lunges, Weighted Squats and Sideways Treadmill Walking. Side lunges should always be done with a barbell or dumbells. When performing Weighted squats always lift with your legs.

Sideways Treadmill Walking.

I will explain this exercise a bit more because this is a unique way to use the treadmill. It increases the blood flow to the outer hips (which stimulates muscle growth). The stretch on the outer hip muscles with each step you take is also important.

First set the tradmill on a 3 to 5% incline. Second set the treadmill to a slow speeed - 2 to 3 mph is a good starting point. Stand on the outsides of the tradmill facing left. Grip the side rail in front of you and the front rail to your right. This will keep you from falling.

Basically this exercise involves walking sideways with leg cross-overs. Here's how to do it. Face left, step on the tradmill with your right foot, then immediately cross over it with your left foot. Watch your feet at all times and stay on the middle of the treadmill.

Do this for about a minute facing that way then step off, take a short rest, e.g. 30 seconds, then do a minute facing the other direction. Repeat this for 5 to 10 minutes.

Routine Summary:

3 Sets of Side Lunges - 8 to 10 reps on each leg going back and forth between legs

Side Dumbell Abductions - 6 to 8 reps on each leg

5 to 10 minutes of Sideways Treadmill Walking - 1 minute intervals in each direction

This program should be done 3 times a week to really see the increase in hips and thighs. I do recommend their program. If you cannot attend a live class go to their website for their book version called The System. From what I understand it gives you the same info taught in their sessions.


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    • Ladybird33 profile image

      Ladybird33 7 years ago from Fabulous USA

      Great help here and I am always looking for new ideas. thanks for sharing.