The problem of thin hips can worry both female and male representatives. Solving it is not as difficult as it might seem. Regular leg exercises and proper nutrition will help make your hips bigger and more defined.

Of all the available sports exercises, the most effective for the hips are low squats with a barbell on the shoulders. If there are no contraindications, problems with the knees and the spine, then it would be foolish not to include squats in your workout.
Of course, initially you need to master the correct technique in order not to get injured. This is best done under the guidance of an experienced mentor. To describe this exercise in brief, then you need to go under the bar, remove it from the racks. Legs should be wider than shoulder width, feet turned slightly to the sides. Keeping your lower back arched and your back straight, lower yourself into a low squat. Don’t forget to return to the original position.

There are also other types of squats, such as chest squats or hack squats. For starters, you can simply do this exercise with your own weight.

Another basic leg exercise is the deadlift. With a straight back and arched lower back, you need to tear the bar off the floor and fully straighten up. This exercise is also not easy in technical terms, so it is advisable to work under the guidance of an instructor.

Less effective, but also less dangerous exercises for the legs can be done on special simulators. For those who categorically do not want to go to the gym, there are other sports that have a beneficial effect on increasing the size of the hips. Football, sprinting, ice skating, roller skating and cycling will help you build the volume you want. Basketball, tennis, volleyball, hockey, skiing will be able to develop in addition to leg muscles and their other groups.

If you exercise a lot, you will not need to worry about the extra calories you eat. Of course, you should not eat everything indiscriminately, and even at late hours. However, a significant amount of meat, milk and other protein products will not hurt you. Also, don’t forget to eat fruits and vegetables rich in vitamins, and cereals rich in carbohydrates, which provide energy for training.