How to Gain Weight on Hips : Exercise And Diet Tips

Many people aspire to have a curvier figure; for some, this may mean wanting to gain weight in their hips. However, gaining weight in a specific body area can be challenging and may require a combination of targeted exercise and dietary changes.

If you want to gain weight in your hips, it’s important to do so healthily and sustainably to support your overall health and well-being. With patience, consistency, and a positive mindset, you can achieve your desired body shape and feel confident and comfortable.

Regardless of whether you are naturally slender or have a genetic inclination towards an hourglass silhouette, there are methods for strengthening your hip and abdominal muscles to accentuate their appearance.

With a combination of targeted exercises and a calorie-dense diet, it is possible to increase the size of your hips by building muscle mass.

In this article, we will delve into the ways you can widen your hips through exercise and dietary adjustments. By incorporating the following tips into your routine, you can work towards achieving your desired body shape and enhancing your curves.

Steps to Follow to Gain Weight On Hips

Gaining weight can be challenging, especially if you’re looking to focus on a specific area of your body, such as your hips. While there’s no one-size-fits-all solution, you can do a few things to help you gain weight in your hips and achieve your desired body shape.

• Focus on Strength Training

Strength training is a way to add muscle mass and increase your overall body weight, which can help you gain weight in your hips. Exercises such as squats, lunges, and leg presses can help you target the muscles in your hips and thighs, increasing muscle growth and size.

Aim to incorporate these exercises into your workout routine at least three to four times per week to maximize the benefits of strength training. You should also gradually increase your weight as your strength and muscle mass improve.

• Increase Your Calorie Intake

This means increasing your daily calorie intake, ideally with nutrient-dense foods high in protein and healthy fats.

Use an online calculator. From there, aim to increase your calorie intake by around 500 to 1,000 calories daily. This can be achieved by adding an extra meal or snack to your daily routine or by increasing the portion sizes of your existing meals.

When choosing foods to help you gain weight, choose nutrient-dense options that are high in calories but also provide your body with important vitamins and minerals; foods such as nuts, seeds, avocados, and fatty fish are all great options.

• Prioritize Protein

Protein plays a key role in muscle growth and repair. To help build muscle mass in your hips, it’s important to prioritize protein in your diet.

Aim to consume around 1 to 1.5 grams of protein per pound of body weight per day. This can be achieved through lean meats, fish, eggs, dairy products, and plant-based sources such as beans, lentils, and tofu.

In addition to consuming protein-rich foods, you may also want to consider adding a protein supplement to your diet, such as whey or casein protein powder. These supplements can help you reach your daily protein goals and give your muscles the fuel they need to grow and repair.

• Incorporate Healthy Fats

In particular, monounsaturated and polyunsaturated fats are great options, as they can help reduce inflammation and improve heart health. Foods such as nuts, seeds, avocados, olive oil, and fatty fish are all great sources of healthy fats.

• Stay Hydrated

When dehydrated, your body may struggle to build muscle mass and store excess fat in unwanted areas. Ensure to drink at least 8 to 10 glasses of water daily, and consider adding other hydrating beverages, such as herbal tea or coconut water, to your routine.

You may also want to avoid or limit beverages such as soda and alcohol, as these can dehydrate your body and may also lead to weight gain in other areas of your body.

• Be Patient and Consistent

Gaining weight in your hips take time and consistency, so it’s important to be patient and stay committed to your goals. While trying quick-fix solutions or fad diets may be tempting, these approaches are often unsustainable and may not lead to long-term weight gain.

Instead, gradually change your diet and exercise routine, and maintain a consistent approach over time. This will help you build healthy habits supporting sustainable weight gain and overall health.

Best Exercises to Help You Gain Weight on Hips

When it comes to gaining weight on your hips, targeted exercise can be a powerful tool for building muscle mass and shaping your body.

• Squats : 

Squats are a classic lower-body exercise that can help you build muscle in your glutes and quads. To perform a squat, stand with your feet shoulder-width apart and lower your hips down and back as if you’re sitting in a chair. Keep your chest lifted and your knees in line with your toes. 

• Lunges : 

Like squats, lunges can help you build muscle in your lower body. Step forward with one foot and lower your body until both knees are bent at a 90-degree angle to perform a lunge. Keep your chest lifted and your front knee in line with your ankle. 

• Hip thrusts : 

Hip thrusts are a targeted exercise for building muscle in your glutes. Sit on the ground with your back against a bench or box to perform a hip thrust. Place a barbell or weight on your hips and push through your feet to lift your hips toward the ceiling. Lower your hips back down and repeat for several reps.

• Deadlifts : 

Deadlifts are full-body exercises that can help you build strength and muscle mass in your hips, hamstrings, and lower back. Stand with your feet hip-width apart to perform a deadlift and grip a barbell or weight in front of you.

Keeping your back straight and your core engaged, hinge at the hips and lower the weight towards the ground. 

• Side-lying leg lifts : 

Side-lying leg lifts are a targeted exercise for building muscle in your hips and outer thighs. To perform a side-lying leg lift, lie on your side with your bottom leg bent and your top leg straight. Lift your top leg towards the ceiling, keeping it straight and in line with your body.

Lower your leg back down and repeat for several reps before switching to the other side.

Conclusion

Gaining weight in your hips requires a combination of strength training, calorie intake, protein, healthy fats, hydration, sleep, and patience. By incorporating these strategies into your daily routine, you can support healthy weight gain in your hips and achieve your desired body shape.

Remember to stay committed and consistent, and don’t hesitate to seek support from healthcare professionals if you need additional guidance.