Hello all beautiful healthy and sexy ladies!
I will give you a free sample on how you can train to get wider hips at home or in the gym,all these exercises can be done at home or in the gym
If you chose to train at home,make sure you have some equipment and resistance to use in order to give your muscles the challenge they need to get
stronger and grow.
Side lunge (3 set per side in 10-15 reps/leg )(rest 90 sec between sets)
Side step up ( 3 set per side in 10-15 reps/leg)(rest 90 sec between sets)
Standing hip abduction ( 3 set per side in 10-15 reps/leg)(rest 60 sec between sets)
Sumo squat(use wider stance than he shows) ( 3 set in 12-15 rep (rest 60-90 sec between sets)
How often will you train for wider hips?
You can train 2-3 times peer week
When will I see results?
It depends on how strict you are in your workout,sleep and nutrition,and if you REALLY train hard,you have to be exhausted in every set you do and use a weight
that you will be able to perform a minimum of 10 reps and max 15 reps, Give this at least 6-8 weeks,and it is harder to develop hip muscles than butt muscles
so you have to be patient.Make SURE that you eat more food as well, you wont see great results if you eat less calories and lose fat,you need food to gain muscles!
NOTE, don’t expect dramatic change after a few weeks,it takes time to build muscles and depending on how much muscles you want to grow,you have to train for a long time,this is not a quick fix,it is hard work and you can do it if you want:-)
If I train at home,what sort of equipment can I use?
You can use anything that is heavy,like a back pack filled with heavy books or stones etc,and add more books/stones when you become stronger or the best would be to buy free weights!
What will I eat pre-workout?
It is enough if you eat a small meal 1-2 hours pre-workout with slow carbohydrates,and slow proteins and little fat,like a whole grain sandwich with ham/tuna/turkey a glass of milk and some vegetables or a fruit like a apple or pear
What will I eat post-workout?
Eat 20-40 gram protein and 30-50 gram fast carbs within 15 min after your workout,do not wait longer than that