Hi anons, is this a good routine for getting wide hips?Day 1 (m/w/f):4x10-12 angled leg press with high and wide stance3x10-12 outer thigh machine3x10-12 seated leg curl machine3x4-6 bicep curl machine (for strength)Day 2 (tu/th):3x4-6 hip thrust machine3x8-10 angled leg press for quads3x4-6 inner thigh machine3x4-6 tricep extension machineHappy to answer any other questions!
>>77415212hip width is genetic this won't do anything to increase hip width (it's fat and muscle deposition over skeleton, all controlled by genetics not exercise diet et cetera), best case you get pregnant give birth and they widen, even then not guaranteed to see change in hip width but are guaranteed increase in waist width (even months post partum, just part of giving birth really)
>>77415212No. Those will mostly give you big legs and idk why you're listing tricep and bicep exercises for hips. ButIf you don't have genetics for hips a good path is hip thrusts, single leg step ups, etc. lots of glute dominant variants, of course.Also specifically do 3-5 sets of glute medius exercises per week.The other thing you can do is gain a little weight. Idk bf%s for women, but I would say the equivalent of 20% for men. So maybe ~30% for a woman, idk.Then do coolsculpting on your stomach and love handles only / midsection.This way you will get the plumpness from the fat, in the butt, and try to reduce or remove it from the waste.
>>77416559>Then do coolsculpting on your stomach and love handles only / midsection.lol.lmao.>>77416559>If you don't have genetics for hips a good path is hip thrusts, single leg step ups, etc. lots of glute dominant variants, of course.>Also specifically do 3-5 sets of glute medius exercises per week.no, that won't help, did it help this young lady? >>77416559>The other thing you can do is gain a little weight. Idk bf%s for women, but I would say the equivalent of 20% for men. So maybe ~30% for a woman, idk.if she has narrow hips the fat will go over the iliac crest as saddlebags or to the tricep as bingo flappers.
>>77416559I wanted to balance my legs evenly. Any specific ideas for things to do other than hip thrusts?>gain a little weightSure. I want to see what I can do with muscle though.
>>77416667>Any specific ideas for things to do other than hip thrusts?there are innumerable exercises with gluteal engagement (RDL, BSS, cable work, GHR, sumo lifts) but none that will help you in 'getting wide hips'
>>77416675Okay, thanks.
>>77416707>Okay, thanks.np, let's see the hips though
>>77416712Anon I wouldn't be asking how to get wide hips if I already had them :(
>>77416667Muscle is best. I agree. A little fat is realistic, and can help reduce the weirdness of being low bf% as a woman. Think of it as marbling with a little surface layer (like less than 1 inch for sure) to help smooth out the look. Probably around 1.5cm / 3/4" is plenty.
>>77416579Your last point is why I said your first point. Coolsculpting to reduce the beginnings of a muffin top.
>>77416559"Waist not waste
>>77416810>Anon I wouldn't be asking how to get wide hips if I already had them :(ok let's see what they are now>>77417094>Coolsculptingis a meme and snake oil
>>77415212SS + GOMAD
So if you can't even make your hips wider what's the point of doing hip thrusts and glute med exercise?>>77417393Very funny but I don't want to put on a bunch of fat.>>77416579Also looking at this she's roided and I can't tell if she even worked out her ass.
>>77417463> So if you can't even make your hips wider what's the point of doing hip thrusts and glute med exercise?Stabilizing pelvis, may increase gluteal projection (eg butt stick out further)
>>77417951Sounds like a consolation prize desu
