7 Best Workouts to Target Your Hips for a Curvier Figure

7 Best Workouts to Target Your Hips for a Curvier Figure

Achieving a curvier figure is a goal for many fitness enthusiasts, and one of the most desired areas to enhance is the hips. Whether you’re aiming to get wider hips, rounder hips, or a more defined waist-to-hip ratio, there are specific workouts for hips that can help sculpt and tone these areas. In this article, we will explore the 7 best workouts that target your hips and can be easily incorporated into your fitness routine, whether at home or in the gym.

By focusing on hip workouts, you’ll not only improve the aesthetics of your hips but also strengthen the muscles around them, promoting better posture and balance.

1. Hip Thrusts – A Powerful Glute and Hip Workout

Hip thrusts are one of the best exercises to target your glutes and hips simultaneously, making them a must-do in any workout for curvier hips. This move specifically engages the gluteus maximus, which helps to enhance the overall shape of your hips and butt.

How to Perform Hip Thrusts:

• Sit on the ground with your upper back resting against a bench or elevated surface.
• Roll a barbell or place a weight plate over your hips (optional for added resistance).
• Bend your knees and keep your feet flat on the ground, hip-width apart.
• Press through your heels to lift your hips until your body forms a straight line from your shoulders to your knees.
• Slowly lower your hips back down and repeat.

Benefits:

• Builds a bigger butt and hips
• Helps reduce hip dips
• Improves glute strength, leading to more toned and rounded hips
• Can be performed at home with resistance bands for a lighter version

This exercise is great for those looking to grow hips at home or workouts for hips at the gym.

2. Sumo Squats – Sculpt Your Hips and Thighs

Sumo squats are a variation of the traditional squat that targets the inner thighs, glutes, and hips. This wide-stance squat variation can help create a curvier hips by engaging the muscles on the outer and inner parts of your legs.

How to Perform Sumo Squats:

• Stand with your feet wider than shoulder-width apart, with your toes pointing outwards at a 45-degree angle.
• Hold a dumbbell or kettlebell with both hands in front of your hips.
• Lower into a squat position, keeping your chest upright and knees tracking over your toes.
• Push through your heels to return to standing.

Benefits:

• Targets hips and thighs, giving you a more defined lower body
• Helps tone and shape the inner and outer hips
• Strengthens adductors (inner thighs) and glutes for a rounded appearance

Sumo squats are particularly effective when combined with resistance band exercises for hips and thighs for added intensity.

3. Side Lying Leg Raises – Target the Outer Hips

If you’re specifically looking to target the outer hips and create wider hips, side-lying leg raises are an excellent choice. This exercise focuses on the abductor muscles (the muscles on the side of your hips) and helps in creating that coveted curvier appearance.

How to Perform Side Lying Leg Raises:

• Lie on your side with your legs stacked and your head supported on your arm.
• Keep your bottom leg slightly bent and raise your top leg towards the ceiling, squeezing your outer hip.
• Lower your leg back down with control.
• Perform on both sides.

Benefits:

• Isolates the outer hips, which can help with hip dips
• Helps in reducing hip fat and creating a slimmer waist and hips
• No equipment is needed, making it perfect for home workouts for hips

4. Donkey Kicks – For Bigger Glutes and Hips

Donkey kicks are another fantastic workout for enhancing your hips and glutes. This exercise isolates the gluteus maximus while also targeting the hips, making it an excellent addition to any routine for bigger hips and rounder glutes.

How to Perform Donkey Kicks:

• Begin on all fours with your knees directly under your hips and hands under your shoulders.
• Keeping your knee bent, lift one leg towards the ceiling, engaging your glutes and hips as you push upwards.
• Lower your knee back down and repeat on each side.

Benefits:

• Great for toning and lifting the butt and hips
• Strengthens the lower back and core for improved balance
• Can be intensified with a resistance band around your thighs for added difficulty

This is an excellent move to incorporate into workouts to grow glutes and hips at home.

5. Lateral Band Walks – Sculpt the Hips and Thighs

Lateral band walks are a great way to target the hips and thighs, and they’re especially effective for hip dips. This exercise engages the muscles along your outer thighs and hips, helping to tone and define the sides of your body.

How to Perform Lateral Band Walks:

• Place a resistance band around your thighs or ankles.
• Lower into a squat position, keeping your chest upright and your knees slightly bent.
• Step sideways to the right, followed by stepping sideways to the left.
• Repeat for a set of reps.

Benefits:

• Targets the hip abductors, glutes, and outer thighs
• Great for wider hips exercise and building curvier hips
• Easy to perform at home with a resistance band, making it a fantastic workout for hips at home

6. Curtsy Lunges – Define Your Waist and Hips

Curtsy lunges are a great way to target the hips, glutes, and thighs while also sculpting the waist. This exercise involves a unique movement that engages both the inner and outer thighs, which can contribute to a slimmer waist and wider hips.

How to Perform Curtsy Lunges:

• Stand with feet hip-width apart.
• Step one leg behind you and across your body into a curtsy position.
• Lower into a lunge, making sure your front knee stays above your ankle.
• Push off the front foot to return to the starting position.
• Repeat on the other leg.

Benefits:

• Targets hips, thighs, and glutes for a complete lower body workout
• Helps slim down hips and tone the waist
• Can be done with or without weights

7. Fire Hydrants – Perfect for Hip Dips and Outer Hips

Fire hydrants are a fantastic workout for hips and waist, specifically targeting the outer hips and helping with hip dips. This exercise can also help round out your hips and build a more defined waist and hips.

How to Perform Fire Hydrants:

• Start on all fours with your hands under your shoulders and knees under your hips.
• Lift one leg out to the side, keeping the knee bent at 90 degrees.
• Squeeze your outer hip as you raise your leg, then slowly lower it back to the starting position.
• Repeat on both sides.

Benefits:

• Isolates the outer hip muscles for a more defined waist-to-hip ratio
• Helps reduce hip dips and strengthens the glutes
• Great for hip dips workouts at home with no equipment required

Incorporating Hip Workouts into Your Routine

To get the best results for your curvier hips, it’s important to include a combination of resistance training, bodyweight exercises, and cardio in your routine. You can easily integrate these workouts for hips into a daily or weekly plan, either by performing them individually or combining them in a circuit.

For the best results, focus on consistency and progressively increase the intensity by adding weights or resistance bands as you get stronger. These hip workouts will help you achieve a slimmer waist and fuller hips, bringing you closer to your body goals.

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