Widening the hips requires a movement known as abduction. This takes place when your upper leg moves in a lateral, outward direction. Exercises that involve abduction work such muscles as the gluteus minimus, tensor fascia lata, psoas major and iliopsoas. In building up these muscles, you can create more curvature with your body shape.
Seated Abduction
Seated abduction requires a seated abduction machine. Sit on the machine with your feet on the foot rests, the outsides of your thighs touching the padded levers and your hands grasping the handles down below the seat. In a steady movement, press into the padded levers to move them outward. Once your legs are in a "V" shape, slowly return to the start and repeat for 10 to 12 repetitions.
Ball Squeeze
The ball squeeze works your hips from a standing position with the aid of a wall. Hold an exercise ball against a wall at waist height with your hands as you stand with your right side facing the ball. After lifting your right leg and bending your knee, press your leg laterally into the ball forcefully. Slowly let off the pressure and press into it again. Repeat for 10 to 12 repetitions and switch sides.
Side Plank Leg Lift
Side plank leg lifts work both hips at the same time. Lie on your right side with your forearm flat on the floor and perpendicular to your body, and your legs stacked on top of each other. Carefully raise your hips off the floor and extend your left leg in the air. After holding for a second, lower to the starting position and repeat. After doing 10 to 12 reps, switch sides. You can make this exercise more intense by placing your hand on the floor instead of your forearm.
Cable Abduction
Cable abduction requires you to use one side of a cable machine and an ankle strap. Fasten the strap to a low setting on the machine and to your your lower right leg just above your ankle. Your left shoulder should be facing the weight stack at this point. In a sweeping motion, raise your leg laterally in the air to your right as far as possible. Slowly lower it down and repeat. After doing 10 to 12 reps, switch sides.
Lying Abduction
Lying abduction is usually done with the weight of your body. But being that you want to widen your hips, strap on a pair of ankle weights to increase the resistance. Lie on your left side with your legs straight and stacked on top of each other. In a steady motion, raise your right leg approximately 45 degrees in the air. After holding briefly, lower and repeat. Once you have done 10 to 12 repetitions, switch sides.
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