6 MINUTES WIDER HIPS WORKOUT TO FIX HIP DIPS


One of the toughest muscles to activate when working the butt for a bigger and rounder butt is the hip muscles called gluteus medius. It is hard to activate because it is a tinny muscle. Most ladies give up along the line trying to activate the muscle in order to make the hips fuller and bigger.

At some point, though, I was also frustrated. But somehow I figured it out and was able to make my hips look much better as you will see in the Wider Hips Workout video much later.

In fact, just doing Wider Hips Workout might not just work. YOU need to do more.The muscle is hard to activate because it is a tinny muscle.Most ladies give up along the line trying to activate the muscle in order to make the hips fuller and bigger.



At some point, though, I was also frustrated. But somehow I figured it out and was able to make my hips look much better as you will see in the Wider Hips Workout video much later.

There is a hand full of wider hips exercise out there that really WILL make the hips bigger.But you just might not see changes from doing them if you don’t apply the bodybuilding principles from this post.

In my post today, I will show you some of my most effective hip exercises and video clips on how to perform them correctlyAnd we will also discuss few bodybuilding fundamental principles you need to start applying to see result from your glute training

The first video in this article is an 8 minutes Wider Hips Workout that you can do at the comfort of your home with no equipment required.And there is a second 6-minute alternative workout video to follow as well

Before we move on to the exercises, let’s take a moment to talk about the primary body build principles you need to apply, in order to maximize your result from the workout program.



Squat Pauses

Pausing will strengthen your core and hips by increasing your time under tension (TUT) under the bar. Paused reps also help you learn a good bar path –your body will naturally find the most efficient way to keep the bar over your center of gravity.

Dog Clams

Forward Kicks

Glute Bridge

1. Lie on your back with your hands by your sides and your knees bent.
2. Lift your hips off the mat, while keeping your back straight, and pause for 1 second.
3. Return to the starting position and repeat the movement until the set is complete.

When doing the glute bridge, press down through the heels to lift your hips and keep your core and glutes tight. Maintain the upper body relaxed and keep the knees bent at a 45-degree angle. Exhale as you lift your butt off the floor and inhale as you return to the starting position.

Lying Later Lifts

Lying Forward Kicks

Lying on your left side, bring legs slightly in front of your hips to create a kickstand. Lift right leg to hip height and kick forward and back, maintaining upper body stability and pointing toes. Repeat for 10 reps. Then pause at hip height, point foot, and rotate in small circles (about the size of a tennis ball), circling 15 to 20 times in each direction.