How to Get Bigger Hips But a Flat Tummy

Jeans looks better with a small waist and bigger hips.

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Bigger thighs and a smaller waistline is possible, with diet and exercise -- even though spot reduction is a fitness myth. Working both areas can be time consuming. Instead, opt for exercises that work your core and hips at the same time. Choose strength exercises to tighten your abdominal muscles and build your hips -- the abductors and glutes. Then balance your routine with calorie-scorching cardio.



Trade nutritionally deficient foods, like chips and take-out, with healthy choices and avoid stomach weight gain. Learn to cook healthier alternatives to your fast-food favorites, for example, such as baked homemade French fries and whole-grain vegetable pizza.


Pack your refrigerator with an array of fresh fruits and vegetables, and lean proteins too. Use boxed and canned items sparingly and always check the sodium and sugar contents on the labeling. Avoid unnecessary stomach bloating, especially in women, by reducing your sodium intake.


Eliminate 26 pounds a year as you shape your hips -- just drop 250 calories from your daily diet. Lower each meal -- breakfast, lunch and dinner -- by 50 calories. Reduce your two snacks by 50 calories as well. Don't skimp on nutrition though. Make this an opportunity to be creative with your meal planning. Be on the lookout for healthier options to traditional snacks and greasy, stomach bulking meals.

Hip and Ab Exercises


Lie on your left side with your legs extended and stacked for side-lying hip abductions. Bend your left arm and place it beneath your head. Lay your right hand on your right hip and point your toes forward. Straighten your legs and tighten your core.


Lift your right leg without letting your hips or legs tilt forward. Lower the leg when you feel tightness in your obliques. Exhale as you lift and inhale as you lower each leg. Do 10 lifts, or until your abductors and obliques are fatigued, and then switch sides.


Hold a medicine ball at chest level for ab-slimming and hip-toning lunges with overhead presses. Use a ball that will fatigue your upper body and abs by the eighth to 12th rep.


Place your feet side-by-side with toes pointing forward. Tighten your abs and press your shoulders back. Lunge forward with your left leg, pulling your leg back. Lift the medicine ball up and over your head as you lunge. Finish the repetition by lowering the ball and stepping out of the lunge. Do a complete set of eight to 12 lunges, or enough to feel tightness in your hips, thighs and abs, before switching to the right leg.



Include ab- and hip-targeting cardio exercises, such as stair climbing and hill walking. One-hundred and fifty minutes a week of the two combined can boost your hips, and reduce your waistline.


Exercise weekly and at a moderate pace. Ramp up the pace and lower your time to 75 minutes.


Balance cardio, strength and diet to slim the waist and tone the hips.


  • Check with a doctor before starting an exercise or diet program.

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