Woman doing Yoga

Getting wider hips is easy, just follow the exercise. There are many experts designed exercise for a specific goal. To achieve this goal we will some exercise given by experts.

Contents hide
1 Side lunge with dumbbells
2 Side dumbbell abductions
3 Side leg lifts
4 Hip raises
5 Squats
6 Squat kicks

Side lunge with dumbbells

Sagittal, frontal, and transverse are three different planes of motion that our bodies have. This exercise will work the frontal plane.

  1. As a first step stands straight with feet together and a light-to-medium weight dumbbell in both hands.
  2. Step out the right foot widely to the right side.
  3. Bend your knee forward and drop your dumbbell harms like sandwiching your right leg and push your hips back.
  4. Keep your eyes just watching straight forward
  5. Back to position and repeat the steps with the left leg.
  6. Take 12 reps on each side for 3 sets.

Side dumbbell abductions

This workout target your core and outer thighs

  1. Take a position with feet together and a light-to medium-weight dumbbell in both hands.
  2. Slowly raise your right leg out to the right side and make sure the raising leg is straight to the body. Rest the weight of the dumbbell against your leg while raising the leg. Move the leg slowly and controlled to the height you can comfortably.
  3. Then slowly return to position and repeat. Do it for 12 to 15 reps on each side for 3 sets.

Side leg lifts

This move directly targets the hip and glut and similar to side dumbbell adductions but in a different position.

  1. Lie down on a mat on your right and position your back, neck, and head in a neutral.
  2. Rest your head on your palm to raise the head above the body position.
  3. Keep your legs on top of each other
  4. Brace your core and slowly start to raise your left leg to the height you can. Pause at the top.
  5. Now return to position slowly.
  6. Do 3 sets of 15 reps.

Hip raises

It is good for your glutes. This workout is also known as a bridge.

  1. Lie with your back resting on the floor and bend your knees at a 90-degree angle. Keep your feet flat on the ground.
  2. Keep your arms straight at your sides with your palms touching the floor.
  3. Breathe in and lift your hips by pressing your glutes, hamstrings, and pelvic floor. Make your feet firmly supporting the ground.
  4. While lifting your hips, make sure the upper body resting on your back and shoulders.
  5. Pause for 1 to 2 seconds at the top and return to the position.

Squats

This workout tones your lower body.

  1. Start by standing with your feet slightly wider than shoulder-width. Keep your toes outer to look v-shaped
  2. Bend your knees and lower your hips and butt back as like you take a position to sit on a chair
  3. Keep your head straight and bring your thighs down until they are parallel to the ground
  4. Be sure your heels are much gripped to hold your weight and bow your knees slightly outward.
  5. Then back to position.

Squat kicks

Squat kicks mainly target the glutes and also in fewer targets the calves, hamstrings, hip flexors, outer thighs, and quads.

  1. Take a position with your feet wider than shoulder-width and hold arms in front of you.
  2. Lower your hips until your thighs are parallel to the ground and stand back.
  3. While standing back, kick your right foot out to the side to the height you can.
  4. After the right foot comes to position on the ground, squat again.
  5. Then repeat with left leg

By doing the above-mentioned workout you can get wider hips.