How To Get Smaller Waist and Bigger Hips? The Small Waist Big Hips Guide’
Do you want to know how to make your waist smaller and your hips bigger?
But even though there are things that can be done to make the muscles on the outside of the thighs and hips bigger, we still have to live with the bones that we were born with.
Girl, you’re not alone. Every time they look in the mirror, millions of women ask themselves the same thing.
How to make your hips bigger and waist smaller
Any girl wants to have a thin waist and nice hips. They draw attention to the shape of the body, making it look more feminine and giving the wearer more confidence.
Today, you have to do a lot of work on yourself to get a smaller waist and bigger hips. Not every method or exercise will work well on these parts of your body.
To get a good-looking body, you need to figure out why your waist and hips aren’t the size you want them to be. The first thing you need to do to make your hips bigger and your waist smaller is to eat right.
Nutritionists say that people should eat less gluten and baked goods. Proteins and fiber should be in the diet. Breakfast should be consistent and filling.
How To Get A Smaller Waist
Many people want to get a smaller waist, but they have trouble doing the right exercises or don’t know how. This article will show you a number of tips and tricks that you can use to help you get a smaller waist.
Make sure you are eating well as a first step. If you eat a lot of healthy fats, your waist will be smaller than if you eat a lot of trans fats. Salmon, nuts, and avocados are all good sources of healthy fats.
Cookies, margarine, and other processed foods made with hydrogenated oils contain trans fats.
Also, make sure your diet is well-balanced and that you’re eating enough fruits, vegetables, and protein. To get personalized advice, it can be helpful to talk to a Dietician.
You can’t just change what you eat to get a smaller waist. You also have to work out. Getting a smaller waist will be easier if you do exercises that work your core.
Exercises to make your waist smaller
Before you do any kind of exercise, you should warm up your muscles. After that, you can start lifting weights.
There are a lot of exercises that work the abdominal muscles, but the ones below are thought to be the most effective for making the waist smaller:
- ➥ Swinging legs. Lay on your back, press your shoulder blades into the floor, bend your knees, and hold your feet against the floor. Swing the legs to the right and left until the thigh touches the ground 5 to 15 times. At the same time, the body should stay still, and the shoulder blades should be pressed to the floor.
- ➥ Crunches for the stomach. Put your hands behind your head and lie on your back. Feet should stand up straight and come together. Raise the body’s upper half 10–15 times.
- ➥ Left-right squats. Drop down on your knees and put your hands behind your head. Alternate lowering the hips to the left and then to the right, lifting up near the knees. Do this 10–15 times.
- ➥ Trunk bending. Straighten your back and place your feet about shoulder-width apart. Bend your body to the side as low as you can.
15 times in each direction, repeat. Running and other cardiovascular exercises help burn fat in a big way.
Is It Possible to Get Wider Hips with Exercise?
I’ve been a personal trainer for more than 30 years, and I’ve seen a lot of changes in how people look, what they wear, and how they work out. But one topic keeps coming up.
When people find out I’m a trainer, and sometimes even during the first training session, they ask, “How can I get…?” followed by a vague physical trait.
Over the years, the answer to that question has been “…get a back like Madonna?” and “… get arms like Michelle Obama?” But these days, a lot of people want to get more of an hourglass shape, which means having a smaller waist and wider hips.
But even though there are things that can be done to make the muscles on the outside of the thighs and hips bigger, we still have to live with the bones that we were born with.
What muscles to target for the look of wider hips
Focus on hip abduction exercises, which move the leg away from the midline, and external rotation exercises, which turn the thigh bone away from the midline, to build the outer hip muscles (so the knee and feet slightly point outward).
Most of these actions depend on the gluteal muscles, from the maximus to the minimus, as well as the tensor fasciae latae (TFL) and piriformis, among others. Let’s look at these muscles closely:
- ➥ Gluteus maximus. This is the largest muscle in your buttocks, which gives you a more rounded shape in the back. The gluteus maximus extends the hip, which moves the leg back, and rotates the leg outward.
- ➥ Glute medius. This is the best thing you can do to make your hips look wider. It has the most muscle mass of the hip abductors (except for the glute max, which just assists with abduction). It helps you move laterally, stabilizes your hips and knees, and, with practice, can show a bit of hip-rounding hypertrophy.
- ➥ Glute minimus. This is the smallest of the glute muscles. It helps keep the hip stable and moves the hip outward. At the back of the hip, the glute medius is hidden deep under the other gluteal muscles.
- ➥ Tensor fasciae latae. The TFL is a glute muscle, and it works with the three muscles above it to help the hip move in different ways. The TFL’s connection to the iliotibial (IT) band also affects how much the knee bends.
What Can You Do About It?
How to get smaller waist and bigger hips?
You can try a few things to get your body to look like an hourglass.Stay with me and I’ll try to explain them all in detail.
Eat Healthy
As I said before, you might not have an hourglass shape because you have too much fat covering up your natural shape.
And the best way to get rid of all that extra fat is to eat well.If you eat right, you can reach almost any fitness goal. You are what you eat, and that’s a fact.
You can’t make up for a bad diet with exercise, so make sure to start eating well.Especially if you have a lot of fat around your waist.
You can do a lot of crunches every day, but if you don’t eat right, fat will still cover your stomach and keep you from getting that small waist.
If only eating healthy wasn’t so damn hard, right?
So I made my all-in-one RADIATE Program to help all of you who are having trouble getting rid of those stubborn inches around your waist.
Start Working Out
Girls often ask me what the best exercise is to get an hourglass figure.Girls, you need to know that there isn’t a single exercise you can do to get the “small waist, big hips” look.
Also, you don’t need to work on any part of your body to get it. Because you should take care of your whole body.
Also, there isn’t a single exercise that will make your hips bigger and your waist smaller.I always recommend an HIIT workout program if you want to get the best results.
This is because the high intensity and short breaks in this type of training will help you lose fat without using up your lean muscle mass.
Use Your Muscles
In reality, your muscles can either grow bigger or shrink. When you work out with weights, your muscles will definitely get bigger.
This means that training your abs won’t make your waist any smaller. Instead, you should train your obliques without weights.
You can get a smaller waist by getting rid of extra fat. This doesn’t mean you have to start doing cardio like a madman, though. Lifting weights will still help you burn fat.
On the other hand, you can work your upper and lower body harder.
This means working on your legs, booty, and back, shoulders, and arms to make it look like you have a smaller waist.
Especially working to get those back muscles stronger.
You might be surprised at how important it is to grow a wider back and bigger booty if you want to have a small waist and big hips.
Work On Your Core
And cardio is the best way to work your core.As I just said, you don’t have to run on a treadmill for hours to get into that zone where you burn fat.
These kinds of workouts will help you lose fat faster, especially the stubborn fat around your waist, without using up your lean muscle.
Also, it’s still important to work on your abs and keep your core strong, because doing so will help you do almost any exercise better.
So, do a lot of ab exercises to tone your core muscles, lose weight faster, and make your waist smaller.
Activate Your Glutes
Many girls don’t know how to target their glutes properly because they don’t know how to work their glutes.
You won’t get very far just by doing squats. You’ll have to dig deeper into those glute muscles to make a difference.
It’s a lot more complicated than doing glute bridges and hip thrusts, as you can see.
To really make a change and grow bigger glutes, you’ll have to work harder at activating those glutes.Plus, each training makes them work hard by giving them different kinds of exercises to do.
How To Get A Smaller Waist Without A Waist Trainer
Without a waist trainer, you will need to eat right and exercise to get a smaller waist.
This takes a lot of hard work and time, but you can get a smaller waist without a waist trainer if you stay committed and follow your plan.
The bottom line
There’s no natural way to change the way your bones are set up, but if you train smartly and eat well, you can change the shape of your midsection and hips into an hourglass shape.
FAQs – How To Get A Smaller Waist And Bigger Hips
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I am Camila Smith. I am a fitness expert and personal trainer and a life coach, blogger, and triathlete. As a health and fitness expert, my mission is to cut through the industry’s noise and empower people to find lasting health, happiness, and confidence through sustainable solutions. More About Camila Smith.