How to make a girl's hips wider and rounder. Exercises how to do

Every girl dreams of becoming the owner of a good figure, a slender, toned body, and appetizing curves. Not so long ago, skinny women with a boyish figure were in fashion, but today all the beauties “squeak” with large hips and a narrow, wasp-shaped waist. This body type is considered natural. But is it possible to make your hips wider and your waist smaller if nature has not endowed you with such features? What exercises need to be done, in what volume and how often, how to organize nutrition will be discussed in our current article.

Possible complications

Complications of lifting the inner thigh are rare, because at this stage of development of plastic surgery, doctors are doing everything to prevent any negative consequences. They usually develop due to individual rare characteristics of the body, or improper postoperative care. In the hospital, careful prevention of complications is mandatory. These include:

• the formation of keloid scars due to genetically determined factors;
• suppuration of the wound due to improper treatment;
• necrosis (death) of the skin along the edges of the wound;
• seromas and hematomas are accumulations of fluid and blood, which in most cases resolve on their own;
• asymmetry of the genital organs or limbs in volume (extremely rare);
• violation of venous outflow;
• persistent swelling due to inhibition of lymphatic drainage;
• thrombosis and thrombophlebitis.

Preparing for surgery

In order for the plastic surgery to be successful and at the planned time, you should prepare for it in advance. When you first contact the clinic, the surgeon will tell you in detail what examinations and preparatory measures need to be completed before the operation. These are the standard tests that are required for any surgical procedure in the leg area:

1. clinical blood test;
2. general urine analysis;
3. coagulogram - blood test for clotting;
4. tests for HIV, syphilis, hepatitis;
5. pregnancy test;
6. Ultrasound of leg vessels;
7. consultation with a cardiologist with an ECG;
8. consultations with a neurologist and dermatologist.

In addition to diagnostic procedures, the preparatory stage includes a number of simple rules that you will need to follow. They will not require any effort and will not significantly affect your usual lifestyle. You should:

• stop smoking and drinking alcohol a week before the intervention;
• temporarily stop taking a number of medications, primarily anticoagulants, and be sure to inform the surgeon and the doctor who prescribed them about this;
• two to three days before surgical correction, do not play sports and avoid active physical activity;
• 12 hours before you can take your last meal, then you will have to not eat.

It is important to remember that immediately after significant weight loss you cannot go to the surgeon! Your weight must remain stable for at least 6 months before a lift can be considered.

How to increase hip width

Women with a thin physique dream of more rounded hips. To expand them, it is necessary to pump up the muscles of the buttocks and thighs. To do this, it is recommended to do special exercises at home.

The following exercises will tell you how to make your hips round:

1. Standing straight, place your feet shoulder-width apart. Place your arms along your body. Exhaling, shift your whole body onto your right leg and lunge to the side. Place your palms on your right thigh. Inhaling, return to the starting position. Then, as you exhale, lunge to the left. The exercise must be repeated twenty times for each leg;
2. Connect your legs and place your palms on your belt. As you exhale, lunge forward with your right leg. Stay in this position for about a minute. Inhaling, return to the starting position. Do the same for the left leg. You need to repeat three more times;
3. Place your feet shoulder-width apart, palms back on your hips. As you exhale, squat down, move your tailbone back, and place your hands in front of you. Stay in this position for no more than ten seconds. Your thighs should be parallel to the floor during a squat. Inhaling, take the starting pose. You need to perform fifteen such squats;
4. Kneel down and place your palms on the floor under your shoulders. Raise your right leg parallel to the floor. In this case, you need to pull the toe towards you. Stay in this position for sixty seconds. After this, rock up and down for a minute. As you exhale, replace your right leg with your left. And do the exercise one more time in the same way;
5. Sit on a covered mat and straighten your legs. Place your hands crosswise on your chest. Step forward with your buttocks at a distance of two meters. Having reached the finish line, use your buttocks to move backwards, backwards, like a caterpillar.

Thanks to such simple daily workouts, you can achieve beautiful rounded shapes in the hips and buttocks in a short time. It is important to perform all exercises smoothly, without sudden movements and systematically.

In addition to a set of exercises, try to take the elevator less, and rather walk up the stairs. This will be a workout for both your legs, hips, butt and spine.

It is important to walk in the fresh air, drink plenty of fluids, and eat foods rich in proteins, fats and carbohydrates. If necessary, after consulting a doctor, you can take a course of vitamins and minerals to strengthen the immune system and maintain muscle mass. By following all the recommendations described above, any woman can make her figure attractive, and her hips and buttocks rounded and expanded.

Types of femoroplasty

Thighplasty involves any change in their shape and size in accordance with your preferences, so it includes several types of correction. Some of them are not even surgical. They are used in situations where the defects are not too pronounced, and it is only necessary to make fat deposits more uniform. Other methods, on the other hand, involve extensive surgery and help even severely obese people. All intervention techniques are divided according to the method of influencing tissue and the type of incision.

Types of femoroplasty according to the method of influence:

1. Classic liposuction.
2. Non-surgical liposuction (laser, ultrasound, water jet).
3. Surgical method (skin tightening, hip augmentation with implants).

Types of femoroplasty according to the type of incision:

• Internal (median) - the skin is cut in the inguinal folds
• Vertical - incision from the inguinal fold to the popliteal fossa
• Combined - a combination of the first two methods

The main goal of all plastic surgery is to make a person’s appearance fully consistent with his personal ideas of beauty. Therefore, the main indication for any thigh lift surgery is the desire to change your life, become more confident and happier with the figure of your dreams.

Fadin Alexander Sergeevich plastic surgeon, Candidate of Medical Sciences

How to make your hips bigger

Lush hips are a symbol of female beauty. Due to the roundness of this part of the body, you can adjust the silhouette, bring it closer to the hourglass type and make the figure more sexy.

The task is not the easiest, but quite achievable!

You can increase your hip size with a properly planned diet and exercise.

Classic liposuction

This type of femoroplasty is aimed exclusively at removing excess subcutaneous fat. It is suitable for obese patients, both women and men, as well as anyone who has disproportionately wide hips due to fat.

The method involves making incisions about 1-2 cm in size at several points on the upper thigh. A metal tube, called a cannula, is then inserted into the tissue through these incisions. It is used to separate fat from the skin and then pump it out with a special device. Through the tube, fat is removed from the body and the vacated space is filled with saline solution in the same amount. Finally, the holes are sutured with invisible sutures.

Essence and basic principles

It is possible to make your hips wider and rounder if you know the specifics of the training process aimed at a specific goal. In fitness, there are 2 applied tasks in relation to muscles: gain muscle mass or get rid of subcutaneous fat.

To train the legs and buttocks area in order to achieve muscle strengthening, enlargement and roundness, you need to choose the goal of training to gain muscle mass.

This goal is achieved through a training program that is based on progressive loading, increased strength, the use of all growth factors and periodization, supported by a nutritious diet with sufficient nutrient content to provide energy for growth.

Mass growth is based on 2 important factors: mechanical and metabolic stress. The first is characterized by damage to muscle fibers and is stimulated by basic (complex, multi-joint) exercises, including strength work with heavy weights in a small number of repetitions.

Metabolic stress is stimulated by isolation (single-joint) exercises, which includes working “to the point of burning” with light weights for a high number of repetitions.
Such exercises use one joint throughout the entire range of motion, and the emphasis is on one muscle group (leg abduction in a crossover, hip extension in a machine). Basic exercises involve more than one joint and more than one muscle group (lunges, squats).

The workout should consist of both basic and isolation exercises to work different muscle fibers. The bulkiest fibers are worked in compound exercises, so they should be performed at the very beginning of training with heavy weights.

It is worth remembering that beginners need to start training with little or no load, but an important rule in training is the constant increase in weight, therefore, an increase in muscle tension and constant stimulation of mechanical damage, which subsequently leads to the growth of the hips and buttocks.

Basic principles of training for legs and buttocks:

• the first exercises should be basic, you need to choose 2-3 of them to stimulate the maximum possible muscle fibers;
• basic exercises should be performed in an amount of 8-12, the weight must be selected so that the number can be performed within the specified limits without exceeding them;
• the rest time between approaches when working with heavy weights in basic exercises should not exceed 2-3 minutes;
• after basic exercises, it is necessary to perform 1-2 isolating ones, which are responsible for endurance;
• the number of movements in one approach of an isolation exercise should be from 15 to 20;
• It is necessary to perform an isolation exercise until you feel a burning sensation in the muscles;
• The rest time between approaches while working in isolation exercises should not exceed 30-40 seconds.

Non-surgical liposuction

In recent years, this technique has won the trust of hundreds of patients due to the fact that it is the least traumatic and difficult for the body of all existing ones. It does not require general anesthesia and leaves no marks on the skin. However, it also has disadvantages.

For a noticeable effect, you need to undergo at least 6-8 procedures with an interval of a week to two. As a result, you will have to wait a long time for the desired result.

During non-surgical liposuction, under the influence of a device that the doctor passes over the surface of the skin, fat cells are broken down and turned into shapeless fat. It enters the intercellular space and from there into the blood and lymph. Then this emulsion is naturally eliminated from the body on its own. Most of it initially ends up in the lymph, so non-surgical liposuction is often combined with lymphatic drainage procedures that help eliminate stagnation of lymph flow.

Devices for such liposuction use ultrasound or laser. Also considered non-surgical is the water jet method, in which fat cells are broken down and washed out with a special solution.

Consolidate the result

It is possible to make your hips wider and rounder if you prepare for the workout correctly.

Recommendations for preparing for the lesson include the following steps:

1. It is advisable to consume complex carbohydrates a couple of hours before training. They increase energy levels in the muscles, preparing them for training. Examples of complex carbohydrates are durum pasta, cereals and other similar products.
2. An hour before the start of training, it is advisable to take no more than 50 g of carbohydrates to provide energy before exercise. An example of a meal is a banana.
3. Taking protein an hour before training will also help. For example, you can take one scoop of whey protein or 10-15 g of BCAA (a mixture of three essential amino acids: leucine, isoleucine and valine). Pre-workout protein increases resting energy expenditure by 6 to 6.5% for 48 hours post-workout, allowing you to burn additional calories. Also, protein before training reduces the secretion of cortisol, which helps to avoid further muscle breakdown.

After training, it is important to consume both protein and carbohydrates.
The amino acid level in a person's blood decreases significantly after exercise, so it would be beneficial to take 20 - 30 g of whey protein (one scoop) after exercise. To maximize the effect of protein synthesis, in a protein shake after training, you need to mix one spoon of whey and one spoon of casein (a complex protein that provides the body with essential amino acids). A replacement for this cocktail will be a complex protein, which can work much longer than regular whey protein.

Intense exercise significantly reduces the body's reserves of sugar and glycogen, which must be restored after exercise. To do this, it is advisable to take fast carbohydrates after exercise to restore glycogen and produce insulin, a hormone that delivers protein and carbohydrates to the muscles. The approximate mass of required carbohydrates is 40 g.

Surgical skin tightening

This is the most popular technique for lifting the inner thigh to create new, more aesthetically pleasing leg shapes. It is chosen by most patients, since in one operation not only the fat layer is eliminated, but also excess skin that creates unsightly folds. This method is very effective for people with cellulite and sagging skin.

After general anesthesia, the surgeon marks the lines of future incisions on the skin. Then it cuts the skin at several points, as with classic liposuction. Through them, using a cannula, the doctor separates the fatty acids from the integument and pumps out the fat cells. Then the skin is dissected along the marked lines in accordance with one of the schemes: internal, vertical or combined. Excess skin is removed using a scalpel and then internal sutures are carefully placed. As a result, after the recovery period, no scars remain on the surface of the legs.

Useful tips

For effective training during exercise, you need to feel the working muscles, which is impossible without knowing the composition of the muscle fibers of the legs and buttocks.

The quadriceps consists of four separate muscles:

1. The rectus femoris is a long muscle that is located on the front of the thigh above all the other quadriceps muscles. It stands out well in the silhouette of the legs, giving them a certain roundness at the front.
2. The vastus lateralis is the largest muscle of the quadriceps and affects the roundness of the lateral thigh.
3. The vastus medialis is a thick, flat muscle located on the inside of the thigh, extending to the front of the thigh near the knee. This muscle forms a rounded cushion on the inside of the knee, similar to a teardrop.
4. The vastus intermedius is a muscle located between the vastus lateralis and vastus medialis. It is hidden under their edges and covered on top by the rectus femoris muscle.

The common tasks of all these four muscles are to extend the knee joint and flex the leg at the hip joint (adducting the thigh towards the abdomen). The hamstring muscles are responsible for flexion and rotation of the knee joint.

The gluteal group consists of three main muscles: large, medium and small. The gluteus maximus muscle is the largest and most visible.
The gluteus medius is on top, on the outside of the gluteus maximus, while the gluteus minimus lies underneath the gluteus maximus. This large mass is responsible for the hip abduction, external rotation, abduction and adduction.

After becoming familiar with the composition of the muscle groups of the legs and buttocks, you need to select exercises for training, which are classified into types, depending on the purpose of the exercise:

There are also certain recommendations regarding the training and warm-up process. 40-60 minutes is the most effective training time without taking into account the warm-up, when you can train intensively with a load, but in the case of particularly intense training programs, the total program time may increase, but by a small amount.

A warm-up must be present at the beginning of the workout; it may include the following exercises:

• 5 minutes of cardio exercise (walking/running on the treadmill);
• 2 minutes of dynamic stretching;
• 3-5 minutes (two sets minimum) of performing the first working exercise with light weights.

Hip augmentation with implants

This method differs from others, first of all, in its main goal. It is used to increase hip girth in thin people and fill unsightly space between the thighs. Like other major interventions, it is performed under anesthesia.

Access to the corrected area is through the subgluteal fold. The doctor marks points there in advance to work with a scalpel. The skin is dissected pointwise, as in classical liposuction, so that the hole size does not exceed 4 cm. Then the edge of the silicone implant is grasped with a clamp and inserted through the hole under the skin in the direction from top to bottom. Implants are made from high-tech materials with high compatibility with human tissue. The plastic surgeon and the client choose the size and shape in advance.

How to get bigger hips - Nutrition

Nutrition should be balanced and rational. Just because you're working on bigger thighs shouldn't be a reason to eat empty calories and unhealthy foods. Make sure your menu includes fresh, natural foods: vegetables, lean meats, fruits, low-fat dairy products and whole grains. Seeds and nuts can be a great addition to your main meal.

“Contrary to the popular belief that to gain muscle mass you need to eat as much as possible, I will say that when you overeat, adipose tissue will inevitably form. To ensure muscle growth, it is enough to eat as much as is required to satisfy your hunger. But protein foods must be present in the diet. The results of modern research show that animal protein is much more effective in gaining muscle mass than soy protein. Therefore, it is important to include meat, fish, eggs, cottage cheese, and poultry fillet in your diet. To ensure the absorption of protein by the body, it is necessary to consume slow carbohydrates. Its best source will be whole grain cereals: pearl barley, buckwheat, oatmeal, basmati rice.”

Rehabilitation period

Rehabilitation for femoroplasty lasts from two to six months. The duration depends on the type of plastic surgery, the age of the person, the general condition and regenerative abilities of the body.

During the first one and a half to two weeks, swelling and bruising will persist in the correction areas. This is completely safe, they will soon disappear on their own. Pain at the beginning of the recovery period can be easily relieved with painkillers prescribed by your doctor.

Be sure to wear compression garments for a month. It is a shorts made of breathable, stretchy material. They are removed only during hygiene procedures. During rehabilitation you should not:

• exercise;
• visit solariums and sunbathe;
• take a steam bath and sauna;
• swim in pools and open water;
• apply creams to unhealed wounds.