EXERCISES TO INCREASE HIP SIZE

The hips contain the abductor muscles, which include the tensor fascia lata, and gluteus medius, maximus and minimus. Increasing hip size can accentuate your figure and improve self-confidence. Exercises to do this involve hip abduction and extension. Abduction is an outward movement of the thighs and extension is a backward movement of the thighs. Utilizmachines and body weight to achieve this goal.

e free weights,

Squats
The squat is a compound exercise that broadens the hips and also works the hamstrings and quadriceps. While standing with your feet slightly wider than shoulder-width apart, lower yourself down until your thighs parallel the floor. Stand back up and repeat. To increase the resistance with squats, hold dumbbells at your sides or hoist a barbell across your shoulders and hold it there with a wide grip. With both exercises, keep your back straight and abs engaged to support your spine.


Lunge
The standard lunge is a leg exercise that works the hips. It is performed by placing your legs in a staggered stance, lowering yourself down by bending your knees and standing back up. By doing a variation, you will place even more emphasis on your hips. Instead of standing with your feet in a staggered stance, step laterally to one side, bend that knee and push your butt backward. Slowly rise up, step your feet back together and repeat on your other side. With either variation, hold dumbbells to increase the resistance.

Seated Abduction
Seated abduction is done in two ways--with an abduction machine or with a resistance loop. A resistance loop is a large, flat rubber resistance band that slides over the legs. To use the machine, sit on the seat, rest your outer thighs against the padded levers and push against them until your legs are an in "V" shape. Slowly return to the start and repeat. With the resistance loop. sit in a chair, slide the loop up to your thighs and flatten it out. Move your legs out to your sides as far as possible, move them back together and repeat. When using the loop, make sure you have a strong enough resistance to adequately work your hips.

Cable Abduction
Cable abduction is done from a standing position with one end of a cable machine and an ankle strap. After fastening the strap to your lower left leg right above your ankle, stand with your right shoulder to the weight stack and lift your left foot off the floor slightly. Move your leg in the air laterally to your left as high as possible in an arcing motion. Slowly lower your leg, repeat for a set of reps and switch sides. This same exercise can be done at home with a resistance band. Fasten one end around your lower leg and the other end to a table or sofa leg and perform abduction.

Lying Hip Abduction
Lying hip abduction works your hips from a side-lying position with your legs stacked on top of each other. Slowly raise your top leg in the air until it is approximately 45 degrees to the ground, lower it back down slowly and repeat. You have two ways to increase the resistance with this exercise. Either strap on ankle weights or slip on the resistance loop and push against it.