Lifting exercises can help you get bigger thighs and hips because strength training stimulates muscle growth, and it also increases bone density and improves your ability to metabolize fat for energy. These exercises involve lifting a heavy weight off the ground or pressing a weight over your head, which requires proper coordination of movement between your lower body and upper body. The National Academy of Sports Medicine recommends that you perform three nonconsecutive days of training for five to six weeks to see significant gains in muscle size. You can use a barbell, dumbbells or kettlebells for any of these exercises.
Kettlebell Deadlift
Step 1
Stand with your feet about shoulder-width apart, and put a 50-pound kettlebell on the ground in front of you. Put your left hand behind your lower back to prevent your lower back from moving.
Step 2
Bend your torso forward at your hips and bend your legs slightly. Grab the kettlebell with your right hand firmly without rounding your spine.
Step 3
Exhale and push your hips forward, straightening your legs at the same time. This brings your torso upright and the kettlebell off the ground. Use the force generated from your hips and legs to lift — don't lift with your arm. Hold the standing position for two seconds.
Step 4
Inhale and lower the weight to the ground by reversing the movement pattern. Perform three sets of six to eight reps per arm.
Kettlebell Swings
Step 1
Stand with your feet about shoulder-width apart and pointing forward. Hold a 35-pound kettlebell in your right hand, with your right arm hanging down in front of you. Keep your left arm by your side. This is your starting position.
Step 2
Bend your torso forward at your waist and bend your knees slightly, swinging the kettlebell between your legs to initiate the momentum needed to swing. Turn your forearm as you swing so that your thumb is pointing toward your body. Do not round your spine. Exhale as you swing down.
Step 3
Inhale and push your hips forward, swinging the kettlebell up until your arm is parallel to the ground. Turn your forearm so that your knuckles are facing up. Exhale and swing the weight between your legs again. Perform three sets of 10 to 15 reps per arm.
Squat Press
Step 1
Hold a 60-pound barbell in both hands in near your collarbone, with your hands facing away from you. Stand with your feet about shoulder-width apart.
Step 2
Inhale and squat as low as you can while keeping your torso upright, and your knees and feet pointing forward.
Step 3
Exhale and stand up without moving your spine. Perform three sets of eight to 10 reps.
Box Jumps
Step 1
Stand in front of a plyobox that is 2 to 3 feet high. Jump on top of the box and land with your feet about hip-width apart. Land gently on the balls of your feet
Step 2
Jump down in front of you and land gently on the ground, with your feet in the same position and without rounding your spine.
Step 3
Turn around to face the plyobox and repeat the exercise as fast as you can for three sets of 10 to 12 jumps.
Tips and Warnings
- Sports dietitian Ellen Coleman, author of "Ultimate Sports Nutrition," recommends that you eat a post-workout meal within 15 to 20 minutes after your workout. This is the optimal time period to minimize the rate in which your body converts protein in your muscles and tissues into glucose for energy. The meal should consist of lean protein and unrefined carbohydrates, with very little or not fat.
Things You'll Need
- 50-pound kettlebell
- 35-pound kettlebell
- 60-pound barbell
- Plyobox
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Ultimate Sports Nutrition"; Ellen Coleman; 2004
- "Athletic Development"; Vern Gambetta; 2006
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