5 Exercises for Achieving Wider and Toned Hips

Every individual possesses a unique body structure, making it improbable for anyone to replicate the exact physique of another. Often, people aspire to attain an ideal body shape by idealizing someone else’s form. While duplicating someone else’s body may not be feasible, shaping and toning your physique is achievable through targeted exercises. This principle extends to the hips as well. While having wider and appealing hips may seem like a natural gift, they can be attained through focused training and exercise routines aimed at reducing fat and sculpting firmer, rounder hips. In this discussion, we’ll explore exercises designed to help you achieve broader and more toned hips.

5 workouts to help you achieve broader and more sculpted hips

1. Lateral lunges using dumbbells

Side lunges target the thighs and lower back effectively, aiding in muscle toning and sculpting. By incorporating various planes of motion—sagittal, frontal, and transverse—this exercise not only strengthens muscles but also enhances overall shape, particularly of the buttocks.

To perform side lunges with dumbbells:

• Begin by standing tall with feet together.
• Hold light or medium dumbbells suitable for your strength level.
• Step your right foot out to the side, keeping your left foot in place.
• Lower your body by bending your right knee and pushing your hips back.
• Extend your arms downward, placing your hands beside your right leg while maintaining a forward gaze.
• Push off with your right foot, shifting your weight back to the center as you straighten your leg.
• Repeat the movement on the opposite side, stepping out with your left foot and bending your left knee while keeping the right foot stationary.
• Aim for 3 sets of 12 repetitions on each side.

By performing side lunges with proper form and consistency, you can effectively target and tone key muscle groups while promoting balance and stability.

2.  Hip Raise

Hip raises are excellent for shaping and toning the hips, as well as strengthening the core and back muscles. Regular practice can lead to rounder buttocks, but it’s crucial to maintain proper form to avoid strain on the back and neck muscles. This exercise primarily targets the glutes, contributing to their firmness and definition.

To perform hip raises:

• Lie flat on your back with your arms extended straight beside your body, palms facing down.
• Engage your core and, focusing on your heels, lift your hips upward by contracting your hamstrings and pelvic floor muscles.
• Elevate your upper body onto your shoulders, forming a straight line from shoulders to knees.
• Hold this position for 2-3 seconds, then slowly lower your hips back down to the floor.
• Aim to complete 3 sets of 15 repetitions, maintaining proper alignment throughout each repetition.

Consistent practice of hip raises with correct technique can yield noticeable improvements in hip shape and strength, enhancing overall lower body aesthetics and functionality.

3. Lateral leg lifts

This exercise, akin to side leg abduction, emphasizes targeting the buttocks while lying down. Side leg lifts effectively tone and broaden the hips, offering a means to stretch and shape the hip muscles. Here’s how to perform this routine:

• Begin by lying on a comfortable surface, such as a mat.
• Turn onto your right side, ensuring your back, neck, and head remain in a neutral position.
• Use your lower arm for support, positioning it beneath your shoulder, and extend your upper arm for added comfort.
• Stack your legs, placing one atop the other.
• Gradually lift your left leg upward as far as comfortable, holding the position for 1 second.
• Lower your leg back down slowly, maintaining control throughout the movement.

Complete 3 sets of 15 repetitions on each side. This exercise is highly effective for achieving desired hip shape and strengthening the hip muscles.

4. Squats

Squats are a widely favored exercise for sculpting the lower body and strengthening the muscles around the hips. They contribute to widening the hip muscles, enhancing their shape, while also toning the thighs, hips, and calf muscles. Additionally, squats engage the core muscles, promoting overall structural development. Here’s how to perform them correctly:

• Begin in an upright position with your feet shoulder-width apart.
• Turn your toes slightly outward for stability.
• Slowly bend your knees, lowering your body while keeping your hands parallel to the ground.
• Push your hips and buttocks backward, mimicking the motion of sitting on a chair.
• Maintain a comfortable position for your chin and neck, keeping them aligned with your spine.
• Descend until your thighs are parallel to the floor, forming a right angle.
• Focus the weight on your heels to maximize effectiveness.
• Gradually return to the starting position, pushing through your heels to stand upright.

Complete 3 sets of 15 repetitions each to reap the benefits of this exercise. Consistent practice of squats can lead to significant improvements in lower body strength and muscle tone.

5. Lunges with a split stance

This workout is alternatively known as Bulgarian split squats. Split leg squats target the glutes and enhance stability. Moreover, they contribute to shaping and toning the hips for a more appealing appearance. Executing this exercise correctly is crucial for targeting the leg and hip muscles effectively.

Here’s how to perform this exercise:

• Begin by standing with your feet in a split stance, legs wide apart.
• Position your upper body weight onto the front foot.
• Lower your body into a lunge, bending your right knee until it touches the ground while keeping your chest upright.
• Return to the starting position.
• Aim for 3 sets of 10 repetitions each.

By following these steps, you can maximize the impact on your legs and hip muscles.