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| SHAPE BUILDER |
How to Gain Weight in Your Hips and Thighs
It’s All About the Calories
Our bodies gain weight when we intake more calories than we burn. For you to gain some weight, an increased calorie count of 250 – 500 daily can work.
The body uses calories as fuel or energy to carry out functions like blood circulation and respiration as well as all muscle activities.
Each time you consume more calories than your body “burns” for fuel, the body will store the excess in fat cells causing them to expand in size.
That being said, excess consumption of any food will increase thigh fat. Every 3,500 calorie surplus, your body gains roughly 1 pound of fat. This usually happens over weeks or months if you continuously consume more calories than your body needs.
The body uses calories as fuel or energy to carry out functions like blood circulation and respiration as well as all muscle activities.
Each time you consume more calories than your body “burns” for fuel, the body will store the excess in fat cells causing them to expand in size.
That being said, excess consumption of any food will increase thigh fat. Every 3,500 calorie surplus, your body gains roughly 1 pound of fat. This usually happens over weeks or months if you continuously consume more calories than your body needs.
Incorporate squats.
Squats are a classic exercise that can help tone your entire lower body. However, squats specifically recruit your glutes and hip muscles. Plus, with a few variations, you can really hone in on your hips. Stand with your feet shoulder width apart and toes facing out at a 45 degree angle from your body.
Squat deeply with your knees, keeping your back straight. Dip down until your thighs are almost parallel to the floor. Your butt should be pushed back out behind you.
Hold your squat here for a few seconds and then push yourself back up to the standing position. Try to push using your glute muscles.
To make squats more challenging, hold two dumbbells (one in each hand) or hold a barbell over your shoulders.
To target your hips even more, add a side leg raise. When you come back up to your standing position, extend one leg straight out to the side. Alternate sides with each squat.
Squat deeply with your knees, keeping your back straight. Dip down until your thighs are almost parallel to the floor. Your butt should be pushed back out behind you.
Hold your squat here for a few seconds and then push yourself back up to the standing position. Try to push using your glute muscles.
To make squats more challenging, hold two dumbbells (one in each hand) or hold a barbell over your shoulders.
To target your hips even more, add a side leg raise. When you come back up to your standing position, extend one leg straight out to the side. Alternate sides with each squat.
Try doing lunges.
Like squats, lunges are a classic move that target your butt and hips. The need to help you balance and be stable really requires strength from your hips.
Stand up straight with your feet about hip width apart. While holding weights, step forward with your right leg about 3-4 feet.
Dip down so that your right knee bends forward and your left leg knee drops to the floor. Lower down until your right thigh is parallel to the floor.
Push back up to the starting position. Make sure to push back up with your right leg - not your left leg. Repeat on the other side and do about 8 lunges per side.
A variation of lunges that can help target the hips in a different way are side lunges. Instead of stepping forward, step outwards to the side. Alternate between both legs.
Dip down so that your right knee bends forward and your left leg knee drops to the floor. Lower down until your right thigh is parallel to the floor.
Push back up to the starting position. Make sure to push back up with your right leg - not your left leg. Repeat on the other side and do about 8 lunges per side.
A variation of lunges that can help target the hips in a different way are side lunges. Instead of stepping forward, step outwards to the side. Alternate between both legs.
