How to Get a Smaller Waist and Bigger Hips – Curve Your Way to Fitness

fitness exercise for smaller waist and bigger hips

Are you interested in a smaller waist and bigger hips?

The parameters for beauty are subjective and may vary with respect to the environment, culture, etc. but one thing common throughout the world is the waist-to-hip ratio. Almost every woman in the world wishes for a curvy body with a smaller waist and big booty.

Well-rounded big bums and smaller waist is the definition of a sexy body. Some women are blessed to have it naturally without much effort, but others need to put in some extra effort to achieve it.

This article is for those who are not genetically blessed to have big hips and get slim waists. Through this guide, you will learn how to get a smaller waist and bigger hips with or without exercise.

What Are Buttocks Made Of:

Before delving into the methods for increasing the size of your hips, it’s important to understand their composition.  Your hips are comprised of a group of large muscles known as glutes, which are among the largest muscle groups in your body.By increasing the size of these muscles, your hips will appear more toned. 

If these muscles are covered with the appropriate amount of fat, they will produce a curvy shape rather than a muscular one. Thus,

 to quickly achieve a smaller waist and larger hips, it’s necessary to build up the glute muscles while also gaining the proper amount of fat in the right areas. 

Do You Need a Bigger But?

The hourglass figure’s allure is largely due to a shapely posterior. However, having a big butt without a small waist can lead to being categorized as overweight, so both aspects must be addressed simultaneously.

Even if you’re thin, lacking a shapely posterior will prevent you from attaining the desired curvy physique. Working to achieve a smaller waist and thicker hips isn’t just about appearances.

In addition to enhancing your beauty, it’s also a sign of good health.  According to Dr. Konstantinos Manolopoulos, fat around the hips is beneficial, while abdominal fat is a bad sign. 

A research team from Oxford University has suggested that hip fat absorbs harmful fatty acids and prevents arteries from becoming clogged. This means that a bigger butt can protect you against heart and metabolic issues.

A larger posterior necessitates strong and well-developed gluteus muscles.

These large muscles carry the weight of propelling your legs while walking, reducing the strain on your lower back and knees.

Big butt aids in maintaining correct posture while standing, sitting, or walking.

Guide To Getting Smaller Waists and Bigger Hips

Now that we’ve established the goal of obtaining a smaller waist and larger hips with minimal physical effort, let’s explore how to achieve it.

Firstly, it’s important to assess your current body shape and body fat percentage. The American Council on Exercise Body Fat Categorization indicates that a  healthy body fat percentage for women falls within the range of 21-31 percent. 

If your current body fat percentage exceeds this range, consider losing weight and reducing belly fat.

If you’re naturally thin and possess a body fat percentage that’s lower than the healthy range, concentrate on adding weight to the appropriate areas of your body via a suitable diet and exercise regimen.

Once you’ve determined which approach is required to achieve your goal of obtaining thicker hips and a smaller waist, you can utilize some or all of the strategies outlined below.

small waist big hips infographic

Modify and Enhance Your Diet Plan

“You are what you eat” stands true when it comes to your body weight and shape management goals. All other efforts toward gaining the right figure will go in vain if you are not eating right.

  • The diet plan specific to you will start with consideration of your targets. If you are on the heavier side and wish to achieve a smaller waist your diet plan should be aimed at reducing the weight.

To attain your goal, it’s crucial to consume whole foods in appropriate portions. This entails following a calorie-deficit diet plan.

According to studies by the Institute of Medicine Dietary Reference Intakes, the estimated energy requirement for an average moderately active adult woman is roughly 2000 calories per day. Therefore, if you aspire to shed weight and inches, your daily calorie intake must be lower than this amount.

  • Generally, an average person needs extra 3,500 calories to gain a pound. In order to gain weight safely (around 0.5 to 1 pound per week), you should eat an extra 250 to 500 calories per day and vice versa.

Estimated Amounts of Calories Needed for Women

Estimated Amounts of Calories Needed for Women

Age (years) Non-active Moderately active Highly active
14-18 1,800 2,000 2,400
19-30 2,000 2,000-2,200 2,400
31-50 1,800 2,000 2,200
51+ 1,600 1,800 2,000-2,200

No matter which diet plan you follow,  starting your day with a nutritious breakfast is crucial. Your breakfast should be rich in protein and vitamins and may include items such as eggs and whole-grain bread.  

It’s important to consume a filling breakfast but avoid overeating. If you desire a larger posterior, incorporating healthy fats into your diet is necessary.

However, it’s possible to achieve this goal while simultaneously striving for a smaller waist through the consumption of nutritious fats and certain exercises.  Foods such as olive oil, salmon, seeds, nuts, and avocados are excellent sources of healthy fats. These fats not only help shape your curves but also aid in hormone balance. 

Routine Modification

You do not need to hit the gym to achieve your small waist and bigger hips goal. You can do this by implementing small changes in your routine.

These small changes may include but are not limited to;

  • Opt for the stairs instead of the elevator.
  • Perform your own household chores instead of hiring help.
  • Keep your core engaged while standing or sitting.
  • Use public transportation instead of driving your own vehicle.
  • Avoid eating while watching television, and so on.

These small changes in the routine won’t be that hard to make but will help you significantly get a big booty and flat tummy.

Get a Good Massage Every Now and Then

reducing cellulite nassage

Massages can aid in reducing cellulite and decreasing belly fat. Additionally, they can assist in alleviating muscle soreness from previous workouts, allowing you to be prepared for the following day’s physical activity.

A massage with a mix of fish oil and vitamin E oil is supposed to increase your blood flow. Massaging with this mix for five to ten minutes and leaving the oil overnight allowing it to absorb in the body will result in softening the skin.

Massaging your body at night can aid in relieving anxiety and improving sleep quality. Additionally, it can enhance digestion and facilitate the absorption of nutrients. Regular body massages are crucial in achieving your desired buttocks and abs.

Choose the Right Meat

Consuming the appropriate type of meat is crucial, as it can contribute to an improvement in metabolism.

 It’s recommended to select meats with a lower fat content, known as lean meat. 

Skinless chicken is a prime example of lean meat. Turkey, red meat, or pork chops can also qualify as lean meat if the fat is trimmed away.

 Lean meats are rich in protein, which helps strengthen your body by providing the necessary energy and maintaining muscle mass.  

When cooked correctly, lean meats are easy on the metabolism.

Due to its relatively low-fat content and high protein and vitamin content, lean meat is an excellent food choice for individuals seeking to reduce their belly fat while simultaneously gaining fat and muscle in the hip region.

Sitting for Long Periods

Sitting for Long Periods

If your job involves prolonged sitting, then you may already be putting pressure on your butt and hips. However, if you work in an environment that requires standing, you must do so intentionally.

According to a study published in the Journal of Cell Physiology, prolonged sitting results in fat accumulation around the buttocks due to the pressure exerted on the region.

Long-term sitting places stress on the butt and may lead to the deposition of fat in this area. Furthermore, the seated posture requires the pelvis to tilt forward, resulting in continual engagement of the glute muscles and an accentuated posterior projection.

Sitting for prolonged periods may not be beneficial for a flatter stomach. Therefore, it must be coupled with a calorie-deficit diet to achieve the desired results.

However, a potential issue arises when the glute muscles aren’t regularly engaged during prolonged sitting without any physical activity. This can cause the muscles to atrophy and reduce in size.

In order to achieve bubble butt you also need big glute muscles along with some butt fat. Thus you should do some activities to activate glute muscles regularly along with sitting for long hours.

Make Friends with Vegetables

make friends with vegetables

As children, most of us dislike vegetables. However, as adults, it’s important to recognize that vegetables are a rich source of nutrients, antioxidants, fiber, vitamins, and water. There is no other food item that can offer such a nutrient-dense profile as vegetables.

Vegetables are easily digestible and won’t burden your digestive system. As a result, they release energy into the body more efficiently than any other food, leaving you feeling energetic.

Adding vegetables to your diet is simple because of their versatility. You can sneak them into your meals by incorporating them into your pasta, salads, meat dishes, or even desserts.

 If you’re aiming for a healthy body with a small waist and larger buttocks, vegetables should be the foundation of your diet.  

It’s time to befriend them now.

Supplements to Enhance the Butt

While supplements alone may not provide a significant boost to your buttocks, they can enhance the results of your efforts when combined with a healthy diet and active lifestyle.

Most supplements are available in pill or powder form and are made from natural extracts. The primary ingredients include maca root, rose hips, saw palmetto, berry powder, soy extract, and others.

The efficacy of these supplements may vary depending on several factors. While some individuals find them highly beneficial, others consider them to be ineffective. To gauge their effects on your body, you can try them out, but it’s important to consult a physician before doing so.

Add Antioxidants to Your Diet

green tea antioxidant

When your body breaks down the food you eat into energy and body mass, it also releases free radicals into the body. These free radicals can contribute to the accumulation of bad fats and other harmful effects. Antioxidants are beneficial in protecting the body from the damage caused by these free radicals.

 By consuming naturally occurring antioxidants, you can eliminate unwanted fat and prevent its accumulation, ultimately aiding in achieving a smaller waist. 

Plant-based foods are excellent sources of antioxidants, including whole grains, fruits and vegetables, seeds and nuts, and spices. Berries are particularly high in antioxidants, with  blueberries, blackberries, raspberries, strawberries, and cranberries being among the top sources. Incorporating these berries into your diet can help eliminate free radicals and improve your metabolism.

  • The most popular antioxidant lately has been green tea. It is a good source as it doesn’t contain any sugar.

Antioxidant-rich food will help you in improving metabolism and cutting on unwanted fat, hence it will help you in achieving your goal of toned butt and helps you get slim waist.

Add Fiber to Your Diet

The European Food Safety Authority recommends including fiber-rich foods in a healthy, balanced diet to aid in weight maintenance. Dietary fibers are plant-based carbohydrates that resist digestion in the small intestine and instead reach the large intestine.

Fiber promotes a healthy digestive system. To maximize the benefits of fiber, it’s important to incorporate both soluble and insoluble fiber-rich foods into your diet.

  • Barley, oats, carrots, apples, peas, and beans are some of the sources of soluble fiber, while insoluble fibers are found in nuts, beans, green veggies, and wheat.

A healthy digestive system is necessary if wish to maintain a toned and beautiful hourglass body shape. Adding fibers to your diet will help you with that.

Butt Firming Creams

Butt-firming creams are a safer option than pills as they are applied externally, meaning they are less invasive to the body. However, their effects are primarily limited to providing temporary firming to saggy buttocks.

They do not actually enhance the shape of the buttocks, but rather add a plump appearance and reduce sagging.

Drinking an Adequate Amount of Water

drinking water for flat belly

Drinking plenty of water will satisfy your appetite and also will help boost your metabolism.

  • Studies have shown that drinking half a liter of water will increase your metabolism rate by twenty-five percent and keep it elevated for one and a half hour.

Water also helps you optimize your physical performance, as a hydrated body performs better.

 Drinking about four liters of water every day will help you improve your metabolism, reduce your calorie intake by inducing satiety and help you work out more to gain the big booty faster. 

Keep High Fluid Content in The Diet

It’s essential to keep the body hydrated at all times. Adding fluids to your diet is crucial for maintaining adequate levels of hydration. Fluids are necessary for maintaining body flexibility and preventing cramps during workouts in pursuit of achieving the perfect body shape.

  • Fluid intake can be done by having fruit juice, milk, coffee, tea, soups, curds or yogurt, and sports drinks.

Among many food available on the planet, liquid foods such as juices and soups are the fastest and easiest to digest. Making it the best option to have when you are feeling low on energy. The instant energy release keeps you going and allows you to do more work toward your goal.

Completely Remove Junk Food

remove junk food

Junk food is called as such because it lacks any significant nutrient value and is typically high in sugar, salt, calories, and unhealthy fats.

 Consuming deep-fried and unhealthy foods can reverse the progress you’ve made in achieving your ideal buttocks.   It can also cause the growth of fatty lumps under the skin, which can be unsightly and pose serious health risks.

In addition to being detrimental to your body shape, junk food, and deep-fried foods also carry significant health risks. Many countries are taking steps to discourage the consumption of these types of foods.

Body Shaping Tights

 If you’re almost at your goal of achieving perfectly rounded buttocks and a flat stomach but can’t wait any longer to show it off, you may consider using body-shaping compression tights. 

These tights will hold your sagging buttocks and belly in place, giving you an external appearance of a perfectly shaped body, even if you don’t naturally have a bubble butt.

The Honey and Hot Water Mix

An acidic or upset stomach can be a hindrance on your journey to achieving a smaller waist and bigger hips. However, a mixture of honey and warm water can help ease the passage of food and alleviate an acidic stomach. This mixture can also neutralize gases generated by the digestive system.

Honey is known for its ability to soothe allergies, boost the immune system, aid digestion, and absorb cholesterol. Its strong antioxidant properties also help prevent damage caused by free radicals in the body.

The naturally sweet taste of honey makes the honey and warm water mixture enjoyable, but if it doesn’t suit your taste, you can add ginger or lemon to the mix.

Sleeping Pattern

sleeping pattern

Getting the right amount of sleep is important not only for maintaining the beauty of your skin but also for achieving a beautiful body shape. Staying up late at night can slow down your metabolism and make you feel tired and lethargic the next day, leading to the accumulation of fats and a decrease in physical activity.

On the other hand, a good night’s sleep can keep you energetic throughout the day, allowing you to burn more calories through physical activities. It also keeps your bowels healthy and your digestive system functioning properly.

 If you want to attain an hourglass body with a big booty, it’s important to get at least seven hours of uninterrupted sleep every night. 

Workout Tips

While this article focuses on achieving a smaller waist and bigger hips without working out, if you feel the need to speed up your results along the way, you can add some workouts to the mix.

Workouts aimed at achieving a smaller waist and bigger bum can be a bit tricky, unlike general strength training workout plans. Here are some tips to follow:

  • Include as much as squats, sumo squats, and lunges in your workout. The frequency of glute training should be at least twice a week.
  • Like the pro powerlifters, you can include weighted squats in your everyday routine.
  • Overdoing cardio will cut down the fat on the hips too. Thus, do it the right amount.
  • Replace some cardio with plyometrics
  • Glutes being the big muscles you need to work with heavier weights
  • Doing slower reps will help you in keeping muscles under tension for a longer time, and help you in getting faster results
  • Repeating the same exercises can slow down your results, mix it up
  • Do targeted workouts, do not mix too many workout plans together


What to Eat to Get Bigger Buttocks Fast?

To get bigger buttocks fast, you should focus on consuming foods that are high in protein, healthy fats, and complex carbohydrates. Some foods that can help in achieving this goal include:

Lean protein sources like chicken breast, turkey, fish, and eggs
Complex carbohydrates like sweet potatoes, brown rice, quinoa, and whole-grain pieces of bread
Healthy fats from sources like avocado, nuts, seeds, and olive oil
Fresh fruits and vegetables for their vitamins, minerals, and fiber

It is important to stay hydrated by drinking plenty of water and avoiding processed and junk food.

How Can I Make My Hips Wider?

To make your hips wider, you can try several methods such as targeted exercises like squats and lunges, maintaining a healthy and calorie-controlled diet, consuming foods rich in healthy fats and protein, using body-shaping compression tights, and getting enough sleep to promote a healthy metabolism.

It is important to note that genetics play a significant role in determining body shape, so results may vary for different individuals.

How Long Does It Take to Grow Glutes?
The time it takes to grow glutes varies from person to person, depending on various factors such as genetics, diet, exercise routine, and consistency. Generally, it can take several weeks or even months to see noticeable changes in the size and shape of your glutes. It’s important to have patience and be consistent with your diet and exercise routine to achieve the desired results.
Does Walking Lift Your Buttocks?
Yes, walking can help lift your buttocks by engaging and strengthening the glute muscles. However, it may take time and consistency to see noticeable results. Incorporating other exercises that target the glutes such as squats, lunges, and hip thrusts can also help in lifting and shaping the buttocks.
Is It Ok to Do Squats Every Day?
While doing squats every day can help you build strong and toned glutes, it is generally not recommended to do them every day. This is because doing the same exercise repeatedly without allowing enough time for rest and recovery can lead to overuse injuries and muscle imbalances. It is recommended to give your muscles at least 48 hours of rest before doing another squat session and to incorporate other exercises that target your glutes and surrounding muscles for a well-rounded workout routine.
Does Climbing Stairs Reduce Buttocks?
No, climbing stairs does not reduce buttocks. In fact, it can help tone and strengthen the glute muscles, leading to a firmer and more lifted appearance.

All information presented in this text is based on our own perspectives and experiences. The content is provided for informational purposes only and is a reflection of the personal views of the authors. It should not be taken as professional advice, nor should it be used as a basis for making significant decisions without consulting a qualified expert. We do not guarantee the accuracy or reliability of the information provided and shall not be held responsible for any inaccuracy, omissions, or inaccuracies. We highly recommend consulting with a qualified expert in the relevant field for personalized guidance or advice specific to your situation.

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