Hip Raise Workout is the current gram trend and why it shouldn’t be. It makes your hips visibly raised and helps you look more attractive. There are some cosmetic alternatives available in the market that help you make your hips size as desired. But, these options are costly and sometimes even harmful. If you want to know how to raise hips, then start adopting exercise and the proper diet in your lifestyle. Without a good diet, you cannot increase the muscles of the hips and Hip raise workout, you will not see good results.
So today we have brought some exercise and diet information for you, considering both these things as necessary. With their help, you can quickly raise your hips.
IN THIS ARTICLE
Hip Raise Workout
Side Lunges
Any type of lunge is suitable for elongating your hips. However, side lunges are slightly more effective, as they work the entire hip muscles.
How to do –
●First of all, stand up straight.
●Then spread your legs.
●Now keep the gaze in front and tilt the body on your right side and sit lightly.
●Then come back to the old position and do the same process from the left side as well.
●In this way, repeat the same process.
Sets: 3
Rep: 10-12 times
Dumbbell Squats
Squats are considered the best Hip Raise Workout. This exercise engages the hips from the outside and the hips from the inside. At the same time, it also encourages the muscles of those areas to increase.
How to do –
●First of all, stand up straight.
●Now hold dumbbells or something heavy in your hands.
●Now straighten the body and take it towards the ground. While taking it towards the ground, sit lightly without sitting full.
●After sitting, stay for a few seconds.
●Stand up straight again.
Sets: 3-4
Rep: 10-15 times
Step up
This simple exercise, in which all you have to do is descend and climb, goes a long way in increasing your lower body muscles. It also tones the muscles of your legs.
How to do –
●First, stand in front of a bench or small table.
●Now exhale and climb onto the bench with your right foot and keep the left foot behind so that the balance of the body is maintained.
●Now take a breath and get down. In this way, your one-time process will be completed.
Sets: 5-6
Rep: 5-10 times with each leg
Donkey Kick
Another effective exercise for increasing the hips is the basic donkey kick. This simple exercise will strengthen your hip muscles and enlarge the hips.
How to do –
●First, get down on your knees and hands.
●Keep both your hands on the same shoulders.
●Now lift your right leg upwards and let the whole body remain stable like this.
●Without moving the body, stretch the leg upwards as much as possible.
●Then come back to the old state.
●Repeat the same process with the left leg.
Sets: 3
Rep: 8-10 times with both the legs
Butt Lift Exercise for Hip Raise Workout
This strength training exercise centers the muscles of the hips and tones the lower body. It also gives
their shape.
How to do –
●First of all, lie down on your back.
●Now keep both your hands on one side of the body and bend the knees.
●Exhale and while keeping the waist straight, lift your hips slightly from the ground.
●After lifting, hold the body like this for a few seconds.
●Now inhale and slowly bring the body to the ground.
Sets: 3
Rep: 8-10 times
6.Chair Pose Exercise For Hip Raise Workout
In this exercise, you have to sit like a chair, but without a chair. It is suitable for the muscles of your hips,
due to which your hips start coming in shape and start growing. Your hip muscles are also core by this Hip Raise Workout
How to do –
●First of all, stand with both feet together.
●Then take both your hands up and straighten them completely.
●Now bend the knees and put your entire body weight on the ankles.
●Maintain this position for ten seconds.
●Now breathe and then come back to the old state.
Sets: 2-3
Rep: Repeat this process daily for 1-2 minutes.
Side Leg Lift
This exercise will prove to be very effective in getting your hips in perfect shape by Hip Raise Workout.
How to do –
●For this, you first lie down on the floor.
●In this, you will not have to lie on the side but the back, and in this, you will have to make a stand like this with one hand so that your neck and head are also raised upwards.
●Now keep your first leg straight towards the sky.
●Stay in this position for at least 10 to 12 seconds.
●Similarly, repeat it with your other leg.
Sets: 4
Rep: 8-10 with both legs
Split Squat
This is an excellent exercise for big hips. Apart from this, the effect of this exercise is also visible on your thigh
How to do –
●For this, first of all, stand straight and lift the dumbbells in both hands according to you. After this, move one of your legs forward and bend it while in this process. Your waist should be straight, and your back leg should also remain straight.
●Similarly, bring your other leg forward and repeat the process.
●Walk like this some distance.
●This also strengthens the muscles of your legs and hips.
Sets: 3
Rep: walk like this at least 10-12 steps
Squat Kick
This exercise is considered very beneficial for both men and women. Due to this, the hips quickly start getting thick and in shape.
How to do –
●To do this exercise, first of all, stand straight and open your legs a little.
●Now go down like squats and after coming up, first, kick one of your legs in front.
●After this, squat again and kick in front with your other leg.
Sets: 4
Rep: at least 12 times
What to eat to increase hips?
Along with exercise, you also need to pay attention to your diet.
Dietary Changes
Changing the diet also helps in increasing your hips. Generally, it would help if you had more protein to increase the hips, which can increase the muscles of your hips.
By choosing the right foods, hormones also start secreting in the right way in your body. Apart from this, the proper diet also improves the effect of exercise. It is also essential to choose the diet and eat at the right time.
Protein
There are many ways to include protein in your diet. You can eat some good protein sources, like creamy
milk, eggs, low-fat yogurt, fish, meat, soybean, etc.
Fat
The muscles of the hips are covered with a layer of fat. You can eat unsaturated fats (good fats) to get bigger hips. You can consume good sources of unsaturated fats, such as fish oil, rice bran oil, avocado,nuts and dried fruits, sunflower oil, olive oil, and peanut oil.
Micronutrients
Micronutrients like vitamins and minerals are essential for our body to function correctly.
Fruits, vegetables, nuts, and lentils are considered good sources of micronutrients. Eat more and more fruits and vegetables daily.
Carbohydrate
You must take some amount of carbohydrates. The amount of carbohydrates depends on how many workouts you do throughout the day. You can consume some sources of carbohydrates like sweet
potatoes, brown rice, corn, apples, potatoes, grapes.
How many hip thrusts should I do?
Your goal should be to do ten hip thrusts with at least 1.5 times bodyweight, with advanced lifters aiming
for double bodyweight for ten reps.
Do hip thrusts make your hips bigger?
Hip thrusts are slightly better for building more giant glutes. They work the hips through a deep range of motion, training the glutes under a deep stretch. However, they can also be challenging to set up, and they are a bit more challenging to learn
What’s the difference between hip thrusts and glute bridges?
Glute bridges are typically performed with shoulders on the floor, while hip thrusts are typically
performed with shoulders on a bench or platform. Hip thrusts are usually loaded with weights and used as
a strength training exercise; The glute bridge is most often done as a bodyweight move but can also be
done with weights.
Are hip thrusts better than squats?
Each exercise will target different mechanisms for muscle growth. Squats achieve moderate levels of activation while promoting tolerable levels of gluteal muscle damage. Hip thrusts maximize stress and metabolic stress on the glutes and better hit the upper fibers. The two exercises combine to produce one
heck of a glute hypertrophy sensation.
Are hip thrusts suitable for the pelvic floor?
Hip Thrust is a perfect choice! Because it strengthens the muscles of the Hip, buttocks, and quadriceps. It
helps stabilize the pelvis, lower back, and knees, making it ideal for targeting low bone density in the hips
and femur bones, aligning the knee joint and promoting stronger glutes and better balance.
Conclusion
Most of your daily and athletic motions require you to keep your hips strong and active. Keep your
approach safe and consistent so you can establish and maintain outcomes over time. Incorporate the workouts that are best suited to your fitness level and goals into your Hip Raise Workout regimen. If you have any health concerns, see your doctor before starting any new workout regimen.
