Getting your hips bigger -- without adding extra body fat -- requires you to perform strength and power exercises that stimulate muscle growth. Postural exercises that improve the forward tilt of the pelvis and extend the lower spine can also accentuate the curve of your buttocks. Therefore, you should perform postural exercises before and after strength and power training for better results, suggests the National Academy of Sports medicine.
Press-up and Downward Dog Combo
Step 1
Lie on the ground on your stomach and thighs with your forehead on the ground. Put your hands on the ground near your ears, and move your legs about hip-width apart.
Step 2
Tighten your buttocks, exhale, and push your chest off the ground by straightening your arms. Tilt your head back and avoid hunching your shoulders. Hold this position for three deep breaths.
Step 3
Lift your buttocks into the air and straighten your legs, bringing your heels toward the ground. Press your arms against the ground with your head between your arms. Hold this position for three deep breaths. Repeat four to six times.
Kettlebell Deadlift
Step 1
Stand with your feet about shoulder-width apart, and put a 50-lb. kettlebell on the ground in front of you. Put your right hand behind your lower back to prevent it from flexing.
Step 2
Bend your torso forward at your waist with your legs slightly bent. Grab the kettlebell with your left hand. Do not round your back or shoulders.
Step 3
Exhale and push your hips forward, straightening your legs to bring your torso up and the weight off the ground. Hold the standing position for two seconds.
Step 4
Inhale and lower the weight to the ground by bending forward at your waist gradually. Perform three sets of six to eight reps per arm.
Dumbbell Squat Press
Step 1
Stand with your feet about shoulder-width apart, and hold a 25-lb. dumbbell in each hand near your shoulders with your knuckles facing out to your sides. Keep your elbows near your body.
Step 2
Inhale and squat down as low as you can while keeping your torso upright. Do not round your back or lift your heels off the ground.
Step 3
Exhale and stand straight up, pressing the weights over your head. Hold this position for two seconds and lower the weights to your shoulders. Perform three sets of 8 to 12 reps.
Box Jumps
Step 1
Stand in front of a plyobox or a stack of aerobic steps about as high as your knees. Swing your arms forward and jump on top of the box, landing with your feet about hip-width apart.
Step 2
Jump forward immediately and land on the ground with your legs bent. Land in the same position as in step 1 on the balls of your feet before your heels touch the ground. Do not let your back round forward or your knees move together.
Step 3
Turn around to face the box and repeat the exercise for three sets of 10 jumps.
Things You'll Need
- Two 25-lb. dumbbells
- 50-lb. kettlebell
- Plyobox or aerobic steps
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Body in Balance"; Gray Cook; 2003
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