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Exercises to Increase Hip Width

by
author image Joshua Bailey
Joshua Bailey has been writing articles since 2006 with work appearing at Bodybuilding.com and 2athletes.com. Bailey holds the following certifications: NASM-CPT, NASM-PES, NASM-CES and NSCA-CSCS. He also holds a Bachelor of Science in exercise and sports science from the University of North Carolina, Chapel Hill and a Master of Science in exercise physiology from the University of North Carolina, Greensboro.
Exercises to Increase Hip Width
Lifting and tightening your hips can help you look more shapely in swimwear. Photo Credit Jupiterimages/Comstock/Getty Images

Increased hip width can be very desirable for women because it gives your body some curvature while simultaneously making your waist appear slimmer. The primary muscles located around your hips are your glutes and tensor fasciae latae muscles. Utilizing exercises that focus on these muscles will help you increase the width of your hips and help you lift and tighten your butt.

Ball Squat Pulses

The ball squat pulse exercise primarily targets your gluteal muscles, located in your butt. Place a physioball against the wall with your back against it. This will trap the ball against the wall and your back. Place your feet shoulder-width apart. Bend your knees until your upper thigh is parallel to the floor. Push upward 4 inches and then immediately back down 4 inches. Perform these 4-inch moves as quickly as possible. A full ball squat would help you gain more strength, but the small range of motion keeps the emphasis on your glutes.

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Side Steps with Tubing

The side steps exercise with tubing exercise primarily targets your tensor fasiae latae muscles, or TFL. Place a circular piece of wide plastic tubing around the edges of your feet so that the tubing is kept in place by your feet. Get into a squat position, which will keep your glutes contracting throughout the lift.



Take big steps to the right by moving your right leg and foot to the right. Keep your left foot stationary until you have made the step with your right leg, then move your left leg toward your right leg. Take 10 steps to the right, and then follow that up with 10 steps to the left, while you maintain the squatted position.

Abductor Machine

The abductor machine works the TFL muscles on the sides of your legs. Sit on the abductor machine so that your back is flat against the back rest with your legs supported in the leg rests. Keep your legs straight and together. Laterally move your legs so that they move apart. This will activate your TFL muscles. Once you have created a 90-degree angle between your legs, allow them to come back together.

Lying Hip Extension

The lying hip extension works the muscles of your glutes and the portion of your hamstrings that connects under your butt. This will help lift your butt and add size to your glutes. Start with your back on the ground with your knees bent and feet flat. Bring your hips up so that your back and upper legs form a line. Hold this position for as long as you can and then relax.

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References

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