How Can I Gain Weight in My Hips?

Despite the prevalence of the desire to lose weight, some people seek the opposite, particularly women who want more robust hips. As with spot reduction in dieters, gaining weight only in a specific part of the body is not possible. Therefore, the only way to gain weight in the hips is by gaining weight all over the body. If you want to add curves in your hips and balance out your body as a whole, you will need a proper diet and exercise routine.

Instructions

1

Eat up to six small meals per day. Eating frequently will allow you to consume more total calories. Get your calories from lean protein such as chicken, turkey and fish; from complex carbohydrates such as whole wheat bread and brown rice; and from healthy fats such as those found in olive oil and nuts.

2

Supplement your diet with weight-gain shakes if you cannot eat enough calories to increase your weight. Weight-gain shakes contain a large number of calories in one serving, usually with an emphasis on protein.

3

Incorporate weight training into your lifestyle. Working out with weights will prevent the weight you gain all over your body from being flabby and will keep your body toned. Muscle weighs more than fat and will increase your weight in a healthy way. Compound exercises are ideal because they target multiple muscles at the same time. These include overhead presses, bench presses, dead-lifts and barbell rows. Try using free weights instead of the weightlifting machines you find at the gym, as using free weights forces you to use a more natural motion.

4

Do hip and thigh exercises to target the hip area, three times per week. Squats are ideal because they target both the hips and the thighs. Do them by standing with your feet hip-width apart. Bend at the knees and lower your body as if about to sit in a chair. Don't drop your hips below knee level. Place all of your weight on your heels and push back up to standing position. To make this exercise more challenging, you can place free weights in your hands or you can lift up one leg and do one-legged squats on the other.

5

Limit cardiovascular training. Cardiovascular exercise burns calories and will impede your weight gain. Cardiovascular training is exercise that gets your heatbeat up, and includes workouts such as running, biking, swimming, or exercising on the stair-climber. If you do incorporate cardiovascular training, you should eat after your workout to prevent burning more than you take in that day.