Developing bigger hips and flattening your tummy is a bit tricky, but not impossible. You need to do the right type of exercise for each area while making the correct dietary adjustments. The muscles in the hips are known as the abductors, and they consist of the tensor fasciae lata, gluteus medius and gluteus minimus. The muscles in the tummy are the rectus abdominis and obliques. Balance your workouts so you will be able to bulk up your hips and tone up your abdomen.
Dietary Changes
Step 1
Reduce your caloric intake slightly. Being that you want to lose weight in one location and gain it in another, do not reduce your calories by much. Determine your intake and cut back by no more than 250 calories per day. Utilize an online guide like the Daily Plate to track your calories for a day and base your reduction off this number.
Step 2
Replace your unhealthy foods with healthy options. Give up the white bread, white rice, candy, doughnuts, burgers, fries and chocolate-covered pretzels. These foods are low in nutrients and they promote weight gain. Choose nutrient-dense foods instead like fruits, vegetables, lean meats, fish, whole grains, low-fat dairy products and beans.
Step 3
Eat small, balanced meals every two or three hours to keep your energy levels high and appetite under control. Include protein and complex carbs with each meal. Sliced turkey breast on whole-wheat bread with lettuce, tomato and mustard is a healthy example.
Tummy Exercise
Step 1
Perform cardio, but do not go overboard. Aim for 30 to 45 minutes of cardiovascular exercise and do it three days a week on alternating days. If you spend long hours doing cardio, you will lose weight in your tummy, but you will also have a hard time bulking up your hips. Do any form of cardio that you like, such as running, elliptical training, stair-climbing, biking or swimming.
Step 2
Lie face up on a decline bench to do reverse crunches. Position your body so your head is near the top of the bench. Grab the support bar above your body, pull your knees into your chest, then extend your legs straight out. Repeat for 15 to 20 repetitions.
Step 3
Execute a set of ab sweeps with a towel to target your obliques. Lie on your back on a slippery floor surface with your arms out at your sides, palms facing down and heels resting on the towel. Keep your legs straight and upper body still as you slide the towel back and forth to each side in a sweeping motion. Do 15 to 20 reps each direction.
Step 4
Grab a stability ball to do sit-ups. Lie face up on the ball with your head and shoulders slightly lifted, hands on the sides of your head and feet flat on the floor. Lift your torso forward and squeeze your abs forcefully. Lower yourself back down slowly and repeat 15 to 20 times. Keep your knees bent and lower body still throughout.
Hip Exercises
Step 1
Grab a pair of dumbbells and do alternating lunges. Hold the weights at your sides as you take a long step forward with your left foot. Lower yourself down by bending your knees then stand back up and bring your feet back together. Repeat with your right foot and continue to alternate back and forth. Perform 10 to 12 reps with each leg.
Step 2
Stand with your feet slightly wider than shoulder-width apart to do squats. Hold dumbbells at your sides, tighten your core and keep your back straight as you bend your knees and lower your body. Stop when your thighs parallel the floor, stand back up and repeat 10 to 12 times.
Step 3
Fasten an ankle strap to your lower right leg and to a low setting on a cable machine to do abduction. Stand with your left shoulder facing the weight stack and lift your right foot off the floor. Move your leg laterally in the air to your right as high as possible. Swing it back down across the front of your body and repeat. Do 10 to 12 reps and switch sides.
Step 4
Attach a set of ankle weights to your lower legs to do side lying leg lifts. Lie on your left side with your legs stacked and right hand on your right hip. Lift your right leg in the air until it is about 45 degrees to the floor. Lower it down slowly, repeat for 10 to 12 reps and switch sides.
Tips and Warnings
- Perform three or four sets of your ab exercises and do them right after your cardio sessions. Do four or five sets of your hip exercises and do them three days a week on the alternating days of your cardio. Use the heaviest weights you can lift with these exercises.
- Consult a doctor before beginning any exercise program or diet.
Things You'll Need
- Decline bench
- Towel
- Stability ball
- Dumbbells
- Cable machine
- Ankle strap
- Ankle weights
Member Comments