Different eras favor different body types. A curvy figure of the likes of Marilyn Monroe has always been considered more womanly than others. Women throughout history have been using corsets and other shapewear to cinch their waists.
Nowadays, if you take a leisurely scroll through Instagram, it will become evident that a small waist that accentuates hips is once again the type of figure everyone is striving for.
It might seem as if there is nothing we can do about our body shape but have to make the most of the cards we have been dealt. That is not entirely true, as specific exercises coupled with a healthy diet can help you come as close to this figure as your genetics will allow you.
So if you are out of shape, or want to reshape your body, here are our tips on how to get a small waist and bigger hips.
The waist-to-hip ratio
All bodies are different, so this isn’t a one size fits all deal. Before you start working on ways to get a small waist and bigger hips, you should first see what you are working with. First, measure the circumference of your waist and your hips.
You should measure your waist at its narrowest point and your hips at their widest. You can get your existing waist-to-hip ratio by dividing your waist measurement with your hips.
Also Read: How to Warm up Before Lifting in 10 Minutes
For there to be a significant difference between the two, your waist-to-hip ratio should be lower than or equal to 0.7. For example, if you have a 26-inch waist and 30-inch hips, your waist-to-hip ratio would be 0.87. This is within the healthy range, but the difference between the two won’t be enough to give you the appearance that you want.
The best exercise for a smaller waist and a big bum
There isn’t only one miracle exercise that will help you get a smaller waist and a bigger bum. Using a variety of exercises that target different groups of muscles will be the answer in this case.
Before you start on targeted workouts, you want to ensure you get enough cardio training. The American Heart Association recommends 175 minutes of moderate aerobic exercise per week. This number is smaller (75 minutes) if you partake in vigorous aerobic activity.
If you are trying to burn a lot of calories, you may even want to expand this time. Keep in mind that this is not a step you can skip. Targeted exercise won’t have an effect at all if you don’t do cardio to keep your entire body strong.
Targeted exercise for bigger hips and a smaller waist with pictures
Squats are a staple exercise for anyone wishing to work on their rear. Start from the standing position, placing your feet to match the width of your hips. You should extend your arms in front of yourself.
Keep your weight on your heels, bend at the knee, and lower your body as if trying to sit down on a very low chair. Your back should be straight with your bottom pushed back. To avoid injury, your knees shouldn’t go beyond your ankles.
Stop when your thighs are parallel to the floor and stand back. You can do this exercise until you start feeling fatigued or for a designated amount of time.
Bridges are another exercise that can help you get a bigger bum. Lie on your back, bend your knees, and keep your feet about a foot away from your rear.
Leaning on your heels, lift your bum off the floor as high as you can. Be careful to maintain a neutral spine. Lower your butt and repeat. Do this exercise until you reach fatigue or pick up the pace to make it more challenging.
Alternatively, lean your feet on an exercise ball, this will also make it more challenging because you will have to balance the ball, which will strengthen your core.
The lower abs can often be a problem area, keeping you from getting the small waist you want. Leg drops are a great way to work on them. Lie down on your back with your arms at your sides.
Lift your legs straight up and flex your feet. You can slide your arms under your butt to get more support. Lower your legs without letting them hit the ground.
Hover and then lift your legs again. Repeat. You can also try dropping one leg at a time to make the exercise more varied. If you want to make it much more challenging, you can do the same exercise while hanging.
The Russian twist
This exercise is great for slimming down your waist. Sit on the floor with your legs in front of you and bent knees. Lean back slightly and lift your feet off the ground while still bending your knees. Tuck your elbows to your body, balance on your sitting bone, and start twisting your upper body right to left for as long as you can.
A great thing about all of these exercises is that you can easily do them at home. In fact, there is a variety of exercises that will activate every muscle, and for which you do not need to use much or any equipment.
Try to bend your habits towards getting a well-balanced diet that will provide you with all of the nutrients that will keep your body healthy and strong. Learning what to eat is essential if you want to know how to get a small waist and bigger hips.
You want to avoid foods with too much sodium, saturated fats, and added sugar. All of these can ruin your waistline and keep you from getting the desired results. Limit your alcohol consumption as much as you can as well.
Frequently Asked Questions
✅Can I get an hourglass figure?
Yes, you can. You will want to calculate your existing waist-to-hip ratio and then work on making more of a difference between the two. Exercise your whole body to keep it strong and pepper in the targeted exercises to get a smaller waist and a bigger bum.
✅What foods make your hips wider?
Food is key to ensuring that all the working out yields results. Foods that you can eat to help your rear-end muscles grow should be protein-rich with lots of omega-3. Think foods like salmon and flax seeds, then eggs, quinoa, avocados, Greek yogurt, legumes, and brown rice.
✅How can I get a bigger bum fast?
A good combination of the right amount of exercise and healthy changes to your diet will help you get a bigger bum fast. The more determined you are to get there, the better your chances at arrival.