30 Day Bigger Hips Challenge (Wider & Curvier)

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Yes, it can be done but……. you will have to put in the work.

If you want to get bigger hips along with a small waistline, you can achieve it.🏆

The goal here is to build wider hips without putting on a lot of fat but instead, add muscles.

For this 30 day bigger hips challenge, the workouts will target the gluteus minimus, gluteus maximus (main booty muscles) and gluteus medius. These are the main groups of muscles that help to form the shape of your hips and butt.

It’s all about sticking to a super targeted wider hip workout plan, and eating properly to support muscle growth.

Of course, you cannot change your bone structure but you can influence how your muscles are sculpted.

Even though it’s possible, as mentioned before, it will require you to put in a lot of work.

Also keep in mind that your hip width is mainly determined by your pelvic size.

So if you genetically have narrow hips it’s going to take consistent work and determination to increase your hip size.

For you to widen your hips through exercise, you will need to focus more on intense moves that will target the gluteus  medius and minimus muscles.

In other words, strength training and bodyweight exercises will have to be combined to produce results in the fastest time naturally possible.

So get ready, as we are about to dive into the workouts that will widen your hips.

The Bigger Hips Workout Plan

This 30 day wider hips challenge will consist of 3 workouts.

Two will involve strength training and the other will be a bodyweight exercise.

You won’t need to go to the gym, you will just need a pair of dumbbells ranging from 15 to 25 pounds.

Here are the exercises:

1. Side lunge with dumbbell

This is one of the ultimate exercises for increasing your hip width and it can be done using dumbbells or a barbell.

You’re not going to do the normal side lunge as it’s not going to challenge your muscles as we want it to to achieve this goal.

Doing this with dumbbells will stimulate more muscle growth, which leads to increased hip width.

30 Day Bigger Hips Challenge

How to do it

  • Stand erect with your feet close together while holding a pair of dumbbells  in front of you.
  • Facing forward throughout, make sure to stand erect as much as possible. You’re going to take a big step to one side while descending in this deep squat position.
  • Now push back up and bring your leg to the original position and repeat.
  • Do the required amount of sets listed on the chart.
2. Sumo Squats with dumbbell

Another powerful wider hips workout that works well. When performing this exercise make sure that you pace yourself.

Keep your range of motion at a slower pace so that so you can feel the intensity in your muscles.

How to do it

  • Stand with your legs a little more than shoulder-width apart and legs turned out from your hips.
  • Now hold a dumbbell with both hands right in front of you, arms straight and your shoulders drawn back.
  • Slowly bend your knees and enter a deep squat until your thighs are parallel to the ground.
  • Hold the position for one second and rise back into the original position then repeat.
  • Follow the required number of reps listed on the chart below.
3. Lateral Lifts

This bodyweight workout will definitely increase the intensity of the session.

It might look very simple to do but if you’re doing it properly you will definitely feel it.

It is very effective for targeting the gluteus minimus and medius.

How to do it

  • Stand up straight with your left hand resting on a the back of a chair.
  • Now slowly raise your right leg sideways as far as possible then slowly lower it down and repeat.
The 30 day bigger hips challenge calendar

The 🍛 diet for wider hips

Now that we have talked about the workouts, it’s time to talk about food.

This is very very important and you have to pay close attention to it.

Remember, this is muscles we are talking about and they need proper nutrition to grow. For you to see the best results, not just any diet will do.

You have to focus on one that provides enough protein, carbohydrates and healthy fats.

As we have said before in many of our posts, what you eat before and after your workout sessions can make a huge difference in your results.

When your diet is right on point it will allow you to burn off excess fat from your waist and hips while promoting muscle growth that will influence your hip curves.

So to make it as simple as possible, here is a sample of a weekly diet that you can use or even modify to your own taste.

This will provide you with enough energy for these intense workouts you’ll be doing.

However, make sure to take note of your proportions and eat in moderation.

Don’t over do it! 😉

Day 1

Breakfast: You can eat high fiber cereal with almond milk topped off with some blueberries.

Lunch: Make a lentil salad with onions, broccoli, celery and a few orange slices.

Dinner: You can eat salmon with string beans sprinkled with olive oil and 2 cups of brown rice.

In-between snacks: Handful of mixed nuts or fresh apples.

Day 2

Breakfast: Make an egg omelette mixed with low-fat cottage cheese and small minces of pineapple. Use 2 slices of whole wheat bread to make sandwiches.

Lunch: Blackbean soup with a side serving of green salad drizzled with virgin olive oil.

Dinner: Medium size skinless chicken breast with baked potato wedges. You can add slices of avocado.

In-between snacks: Slice up 1 apple with teaspoons of low-fat almond butter or tortilla chips with bean dip.

Day 3

Breakfast: Make a pita stuffed with 2 scrambled eggs and 2 slices of avocado.

Lunch: You can eat roasted chicken with chickpea salad consisting of broccoli, kale and lettuce.

Dinner: A few sweet potatoes with flank steak.

In-between snacks: One cup of low-fat Greek yogurt or freshly cut celery sticks with hummus dips.

Day 4

Breakfast: Oatmeal mixed with low-fat almond milk topped off with nuts and berries.

Lunch: A cup of hummus with pita bread and grilled chicken breast.

Dinner: Baked tilapia with slices of tomato and fresh cut salad.

In-between snacks: Low-fat almond butter with few slices of wheat bread or dark chocolate smoothie.

Day 5

Breakfast: A bowl of oatmeal with banana slices and raspberry. You can use almond milk to mix.

Lunch: You can enjoy a whole-grain sandwich with tomato, spinach, lettuce and a few slices of avocado.

Dinner: Steam fish with 2 cups of brown rice sided with salad drizzled with olive oil. Add 1 slice of avocado.

In-between snacks: Have some low-fat skim milk to make strawberry or chocolate protein shake. You can also eat carrot sticks dipped in low-fat cotton cheese.

Day 6

Breakfast: 2 slices of whole wheat toast bread with a spread of organic low-fat peanut butter.

Lunch: You can eat a veggie burger.

Dinner: Grilled skinless chicken breast with one cup of quinoa sided with broccoli.

In-between snacks: Eat some rice crackers with salsa or even baked potato with half teaspoon of low-fat sour cream.

Day 7

Breakfast: Low-fat Greek yogurt topped off with pistachio, walnuts and almonds.

Lunch: You can eat a burrito but make sure that it has beans, vegetables and low-fat cheese.

Dinner: Turkey meatballs with salad consisting of broccoli, lettuce and kale drizzled with olive oil.

In-between snacks: One protein shake or slices of wheat bread spread with low-fat peanut butter.

If you want more ideas of low calorie snacks, read => this post.

If you want more ideas on what to eat before and after your workout make sure to read => this post also.

It’s time to try this 30 day bigger hips challenge

There you have it, an actionable plan to help you get wider and curvier hips.

This is completely achievable, you have to be willing to put in the work to get the results.

Summer is right around the corner but you still have ample time to do this 30 day hip challenge.

So take action and be consistent! 👍💦

Oh, remember to repin this on Pinterest! 🙂

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Kim Nyuem
Lead editor here at Femniqe and a fitness addict that find blueberries irresistible! 🙂

4 thoughts

  1. I would love to try this challenge but I thought that by working out the muscle group it wont get bigger.. that’s what I read that glute strength training should be done 3-4 timed a week every other day :/

    1. Hi Amanda,

      As long as you maintain a proper nutrition and follow rest days, they will grow.

      1. Thanks a lot! I started the challenge today and I’ll make sure to update

        1. Awesome! Keep us updated on your progress 🙂

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