Health and Fitness

Follow these yoga asana, exercises, and diet to increase small hips and get an attractive figure

Many people who have small hips are worried about their desire for the perfect figure. Sometimes people feel under-confident due to small hips. Due to the small and shapely hips, sometimes the desire to wear some fancy dressage has to be killed. It is believed in the fashion industry that if you have big hips then the figure looks more attractive. At the same time, according to medical science, it is also true that women whose hips are big are able to give birth to a child easily. We need to understand that in order to increase the hip, one needs to increase the mass in the body. Therefore, to increase the size of the hips, one should eat foods that are high in protein and which are helpful in building muscles. However, only protein-rich foods will not work because some yoga and exercise are also necessary to give the right shape to the body mass. So today in this article, we are telling you what to eat which will increase the size of the hips and which yoga and exercises should be done so that the small hips become bigger.

If you want to explore and learn more about yoga poses, you can join a Yoga Teacher Training in Goa.

Here are the yoga postures:


  1. Anjaneyasana Yoga

This asana is very good for increasing the hip. It’s also very easy to do. In this, the right leg has to be brought forward and the left leg is to be kept straight behind. After this, joining both hands, turn backward. Doing this will put pressure on the thighs and stretch the back leg. Due to which there will be pressure on the hips (glutes). Hold it for 15-20 seconds while doing it from both sides.


2. Virabhadrasana Yoga

Open both the legs in this asana. Then turn the toe of the straight leg outwards. Bend the right knee and bring it to 90 degrees. Open both the hands and bring them equal to the shoulders and turn the neck in the right direction. This posture has to be held for 15 to 20 seconds.



3. Utkatasana Yoga

For this asana, first, you have to stand straight in a careful state, that is, with folded hands. Just like punishment was given in school. Bend both knees and bend down. While inhaling both the hands have to be brought up and both the knees have to be bent. This is called chair pose. This will put pressure on the thighs and it will help in enlarging your hip. Will bring flexibility to the body. It will help to straighten the spine.


4. Ustrasana Yoga

Bend both the knees and sit in Vajrasana. Breathe in, come on your knees. Keep the legs bent at the same distance as the distance between the shoulders. While inhaling, lift both of them and hold your heels while touching them behind. Exhale and come back to Vajrasana.

Goddess Pose

5. Goddess Yoga or Utkata Konasana 

You have to stand in a careful position. While jumping, both the legs have to be opened. The toes are on the outside, the heels are on the inside. While exhaling, bend both knees. Bring both hands in the namaskar posture. Hold it for 15-20 seconds. On holding, the breath has to be taken in a normal way.

If you are a fitness freak and want to know more about yoga poses, then you can join a 200 Hour Yoga Teacher Training in Rishikesh.


Also, do these exercises:

People who find the asanas difficult can also do these exercises.

Brige pose

1. Bridge pose

Lie straight on the ground, bend both legs and bring them near your hips. There will be a distance of 10 to 12 inches between both feet. While inhaling, raise your hips. And while exhaling, bring it down. The chin in the neck will remain in a locked state. This exercise is best for the hips. Do this exercise 15 to 20 times in the beginning. Those who want quick and results, do it 35 to 40 times a day.

Marching plank

2. Marching plank

In this, lying on the stomach, open the fingers of both the hands and slowly lift the body and come into plank pose. Contract the thigh and glute muscles. Pull the abdominal muscles inwards. The lower part of your spine (tail bone) is to be turned inward (tilt). Hold this exercise for 15 to 20 minutes and raise and lower both the legs one by one in (alternative) plank pose.

Crunch leg lifts

3. Crunch leg lifts

Lie down on your back. Interlock the fingers of both your hands and place them on the back of the head. While exhaling lift your neck and shoulders, bend your core slightly (crunch). Now do a cross leg movement by bringing both the legs at 30 degrees. Repeat this 30 to 35 times. People who have cervical pain, do it without lifting the neck. Contract your thigh and hip muscles and keep your abdominal area tight.


Foods to eat to increase hips:-

1. Egg

Eggs contain nutrients like protein, B12, and phosphorus. Which are helpful in increasing the muscles in the body. Protein-rich food has to be eaten as if someone’s weight is 60 kg, then he has to take 60 to 90 grams of protein.

2. Mushrooms

Mushrooms are also rich in protein. 100 grams of white mushroom contains 29 calories and 3.3 grams of protein. It is a good source for increasing the hip.

3. Cottage Cheese

Soft and white cottage cheese (paneer) is as tasty in taste as it is a good source of protein. There are 11 grams of protein in 100 grams. So at the same time, it is made of milk, due to which there is an excess of calcium in it.

4. Brown rice

Brown rice contains carbs and protein. Which helps in gaining muscles.

5. Protein shake

Having a protein shake as a snack after a workout is good for the hips. It is good for muscle growth.

For people who want big hips, these yoga exercises and food will prove to be very effective. The only condition is that this yoga and exercise will have to be done continuously for a month in the right way. Gradually the effect will be visible.

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