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Get Wider Hips – How To Get Seductive, Sexier and Wider Hips   by Terrance Williams

Get wider hips, what?! How to train to get sexier and wider hips, double what?!

Most women who are attempting to get the body they want focus on trying to make their buttocks bigger and sexy, to get sexy and toned legs, a flat and sexy belly, and small hips! But NOT to Get Wider Hips!

So I know for most this is not the common goal of women who train to get their buttocks bigger and lower body sexier.

But never mind that because I can promise you, there are a LOT of women out there who would LOVE to get wider hips without putting on a lot of fat and I’m guessing your one of them!

Although I will I’ll tell you right now, that it’s not going to be easy but it definitely CAN be done!

Why Trying To Get Wider Hips Can Be Hard:

The reason why its so tough to get wider hips to go along with your bigger buttocks, WITHOUT gaining a lot of fat in the hip area all comes down to your bones.

You see, hip width (not counting fat deposits in the area) is primarily determined by your pelvis size. If you’ve got genetically narrow hip bones (you can thank your parents for that!), it’s going to be much tougher to get the wider hips you’re looking for but it CAN done!

The Role Your buttocks bigger Muscles (the gluteus maximus) Play In Getting Wider Hips:

There are three glute (butt) muscles…the gluteus maximus (the main buttocks muscle), gluteus medius and gluteus minimus.

The primary function of the gluteus maximus is to bring the leg backwards (hip extension). It’s a big, powerful muscle because this function is our primary method of moving forward! Each time you push backwards to take a step, that’s the your buttocks muscles at work.

But the smaller gluteus medius and minimus muscles are what we’ll need to focus on to get wider hips and thus increase hip width. These two muscles are what’s known as abductors.

So to widen the hips through training, we need to focus some intense work on the buttocks muscles in general and especially on the minimus muscles. And when I say intense work, I’m NOT talking about those light pumping movements where you try and “go for the burn!”

For our purposes, those are not only a waste of time but completely counterproductive. Light weight exercises won’t build hips and will interfere with the muscle-building stimulus we’re going for that WILL actually build the hips. So toss “The Firm” videos back into the pile if you want to build wider hips. Those won’t cut it.

The absolute BEST Exercise for increasing hip width is NOT an isolation abduction exercise. You may have seen abduction machines in the Gym where you sit on a chair and force your legs outwards against resistance. I’m sure you’ve seen them…they always seem to place those machines directly across from the cardio equipment or opposite the gym entrance!

The best exercise is called the Side Lunge and it can be done with a barbell OR dumbbells. But I’m not going to have you do the NORMAL side lunge…that exercise forces you to use lighter weights so you don’t strain your knees. This version allows for more resistance and, therefore, more potential muscle growth and hip width!

So how do you do the Side Lunge? Well, the “normal” technique has you starting in a standing position. Then you step one foot directly out to the side (sometimes at angle forwards rather than directly to the side) and lower your body down into a lunge. You come down, bending your knee, then you push all the way back up to the standing position.

The problem with this technique is the lateral stress that gets placed on the knee when you step down to the side. The knees aren’t designed to take a lot of sideways pressure – they’re all about going forward and back (like a hinge). There’s some room to maneuver but sideways movement against momentum can be tough on the knees – just ask any running back in football!

So instead of stepping out to the side on each rep then pushing all the way back up, we’re going to do it differently. You’ll take that first step out to the side and plant your foot about 2 feet out. And you’re going to keep it there!

If you stepped out to the right, bend your right knee and come down into a lunge position. Your left leg will be completely straight and act as a pivot. Come down until your thigh is parallel to the ground then, using hip power, push yourself back up, straightening your right leg but WITHOUT popping all the way back to a standing position where your feet are together.

Remember, we’re keeping our feet in the SAME position for the whole exercise.

When you come to the top, you’re now going to lunge down to the OTHER side. Come down until your leg knee is bent 90 degrees then push back back up. Again, you’re NOT popping up to a total standing position – just straightening your legs. This not only spares your knees, it allows you to keep tension on the muscles better AND use heavier resistance!

You can do this exercise with a barbell or 2 dumbells. When using a barbell, just hold it across your shoulders and be careful with your balance. If you do this exercise with a barbell, it’s best to use a rack so you don’t have to press the weight overhead and set it down on your shoulders. Just note, you’ll be doing this exercise OUTSIDE the rack (there isn’t

The dumbell version will be the easiest setup. All you need to do is pick up the dumbells! When you perform the exercise, hand position is important. If you’re lunging down to the right, the right-hand dumbell should be on the outside of your right hip. The left-hand dumbell should be held in front of your body down between your legs. This is the best position for balance and resistance.

Then you just reverse it when you go down to the other side – left dumbell on the outside of your left hip and right dumbell down in between your legs.

The first time you do this exercise, use a light to moderate weight so you get an idea of how the exercise is performed. Once you feel comfortable with it, THEN starting boosting the weight.

-Ideally, you want to use a weight where you can ONLY get 8 to 10 reps on each side. You have to challenge the muscles to see results! Sets of 15 to 20 reps won’t build the hips.

-Do 3 sets of this exercise with 60 to 90 seconds rest in between sets. THEN you go onto the abduction-isolation style of exercise.

-For this one, we’re NOT going to be using any machines. This is a dumbell exercise all the way. It’s easy to set up, though!

-All you need is a single dumbell – again, start with a light to moderate-weight dumbell to get an idea of how to do the exercise before you move up in weight.

-In standing position, hold the dumbell in your left hand and hold onto something solid with your right. The left dumbell should be resting on the side of your upper thigh.

-Now just explode up with your left leg directly out to the side as high as possible and hold it there for a second or two! You should feel a strong squeeze in your outer hip area.

-With this exercise, use a POWERFUL movement and don’t be afraid to start building up to heavier weights. This isn’t a “squeezy-toney” type of exercise. We’re going for an explosive push up and out to the side.

When you’ve done 6 to 8 reps on the left left, switch over to the right leg and do the same thing. Rest 60 seconds after you’ve done both legs then repeat for 2 more sets (3 sets total). Remember, once you’re familiar with the exercise, start piling on the weight so that you can ONLY get those 6 to 8 reps. If you can get more reps, increase the weight next time.

Now we’re going to add in the final segment of the wider-hip workout…sideways treadmill walking.

This is a unique way to use the treadmill that gives you two main effects. The first is increasing blood supply to the outer hips (which is important to help support muscle growth). The second is putting a stretch on the outer hip muscles with each step you take.

-First, set the treadmill on a bit of incline – this will give you greater resistance, better stretch and faster results. About 3 to 5% grade is good.

-Set the treadmill to a slow speed – 2 to 3 mph is a good starting point. Stand on the side panel of the treadmill (right beside the tread), facing left. Grip the side rail in front of you and the front rail to your right. This will stabilize you in 2 planes and allow you to get yourself off the treads if you stumble.

-With this exercise, you are basically going to be walking sideways with leg cross-overs while on the treadmill.

-When facing left, step on FIRST with your right foot, then immediately cross over it with your left foot to get started. Watch your feet and stay on the middle of the tread.

-Our goal is to use this technique to get a great stretch. To do this, exaggerate the length of your step and keep a VERY slow speed on the treadmill (e.g. 2 mph). With this long step, you’ll get a STRONG outer thigh and buttocks bigger(glute) stretch with every rep (on the higher leg) and a good muscle-pumping workout on the lower leg.

-Go 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.

About the Author

I am a health freak who prides himself in keeping in Shape and bringing what i know and have learned to the public. For more on lower-body tips you can go to www.buttocksbigger.com. Here you will find some very helpful info to helping you get a sexier butt and lower-body!

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This entry was posted on Thursday, January 26th, 2012 at 7:57 pm and is filed under Health & Fitness. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.