Wednesday, May 18, 2011

How to get a bigger butt and wider hips with weight training

Above is a picture of the Canadian body-builder and model, Jaime Koeppe. Through body building, she has drastically changed the shape of her body to get a much curvier appearance. Personally, I think the lower body is perfect, but as I want a slightly more feminine look I would focus less on the arms.
To get a very nice, soft, curvy, feminine body, you can use the techniques she has used to build your lower body, while just slightly toning and firming your arms and back (as opposed to building it as she has). The weight loss and core training that is involved with lower-body building will actually burn fat and pull your upper body tighter on its own!

Below are two workout plans that everyone can start with to begin. There are just a few rules you have to stick to when weight training: Stick to your routine, switch up your exercises, and always be increasing your weight. Reps for bodybuilding are 8-15, but before doing your set you should set a smaller range (for example, 10-12).
Basically, in order to give a rounder, curvier appearance to the hips, the gluteus maximus, gluteus medius, hip abductor, hip adductor, hamstrings, and quadriceps need to be worked (however, I notice that working the quads too much gives an odd appearance to the knees, and it is also not as necessary as the hamstrings. Women with naturally curvy thighs carry the curves on the back of their legs as opposed to the front. Muscle should not be hanging over the knee's as in some fitness magazines- eek! So, I tend to avoid leg extensions, as quads get worked in leg press, squats and most other leg exercises anyway!)
The increased thickness in the hip abductors and thighs will round out the lower body and therefore increase the appearance of the hips.

Body build the lower body twice a week to begin with, taking a long break in between days to allow for recovery. (Remember that recovery is just as important as the actual workout so don't skip it! Otherwise the muscle will never have time to grow and repair!) When I say a certain amount of reps in a set ( ex. 10-12) chose a weight which you can do ONLY 12 reps the first time, maybe 12 or 11 the second time, and only 10 the last time. INCREASE your weight every week, as much as you can to remain in the rep range. Keep track of your weight.
I have gotten my hip measurement from 34.5"-37" in about six months doing this. It requires a lot of discipline and it will take time (I'm hoping to get to 38" within a month or two) but you'll end up enjoying it and having a bombshell, curvy body! Rotate the workout's each time you do them, and every two or three weeks, find a few exercises of your own and throw them in (for some muscle confusion- the idea behind P90X).




BEFORE ANY LOWER BODY WORKOUT: Warm up lower body muscles to increase their use during workout. This is very important. Warm up on the mats with donkey-kicks, jump squats, or leg lifts (use a resistance band for an added effect.) 
Do a range of different exercises, squeezing the glutes, until you feel a slight burn.

AFTER ANY LOWER BODY WORKOUT: 20 minutes of either the stair machine, cycling, uphill on the elliptical, or side-running on the treadmill (however, the latter looks a little awkward- but whatever!)


For those with a gym membership (access to many machines):


Workout 1:
Leg press: 3 sets of 10-12
Inner outer thigh machine, inner thigh setting: 3 sets of 8-10 reps
Outer thigh setting ^: 3 sets of 10-12 reps
Sitting leg curl: 4 sets of 8 reps


Workout 2:
Barbell squats: 3 sets of 10-12 reps
Barbell lunges: 3 sets of 8-10 reps each leg
Barbell hip thrusts (picture below): 3 sets of 8-10 reps



Suggestions for the other days of the week workouts:
If your goal is, like mine, simply to build a bigger lower body while creating a leaner, longer and more toned upper body, then simple toning exercises and some cardio are sufficient. This workout follows the idea for a triangle shaped person, as posted in the hourglass figure post. You don't need to be triangle shaped to do it however! If you have more specific workout goals, see the Hourglass figure workout and find your type!

Toning exercise plan:
Research toning exercises online for all parts of the body. (Examples- side lunges, jump squats, resistance band workouts, swiss ball workouts, jumping jacks, leg-ups, oblique twists, planks, push-ups, pull-ups, dips, bicycle crunches, sliders etc.)

Choose about 20 body-weight exercises that can be done in sets of 10-15, and draw or print them onto notecards. Every morning that is not a body-building day, choose seven notecards (this will ensure you switch up your routine and keep your body wondering...plus it's more fun!) and do each exercise in a row, quickly to some music, for three sets each.
Example workout:

Swiss ball jack-knife
Frog jumps
Resistance band squats
Swiss ball push-ups
Leg-ups
Resistance band curls
Oblique twists

x3!

After that, 30 minutes of an activity you enjoy at a high intensity will be enough. (Dance**, boxing, kickboxing**, swimming, yoga, team sports, interval running, hula-hooping**, cycling**)

If you have any questions or need advice on a workout routine, leave a comment!

6 comments:

  1. This is great! i will absoloutly try it! THANX do you have some "before & after" pics? that will definitely motivate some of us..

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  2. can you please post some pictures as I do not know if this actually works. Juat images of your body and blur face if thats what is stopping you. Thank You anyway

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  3. i work out my lower body as well but i would like more imformtion. can you give out your routine step by step to try out, maybe it will work for some of us.

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  4. Thank you! This is awesome! Please post more blogs!

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  5. http://GetCurvySecrets.com works
    and there are before and afters on
    the site!

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  6. Hi! I'm doing a lot of works outs too and also using the cream I saw on tv, it really works! Check it out online at: http://www.glutimax.com/

    ReplyDelete