While some women are born with a natural hourglass figure, a bigger percentage has to work their way into that desired hourglass figure with big buttocks or be content with what they have.
If you belong to the latter group that wants to know exactly how to get a smaller waist and bigger hips, you will love this article.
If you want that hourglass figure, you either have to make your waist much smaller than your hips or get big hips naturally. Or both.
Unfortunately, when people lose weight to get a smaller waist, they might reduce their hips.
So, in trying to find out exactly how to get a smaller waist and bigger hips, it is also important to learn to get a small waist but keep your curves.
WAIST-TO-HIP RATIO
The waist-to-hip ratio, also known as the WHR, refers to the circumference of your waist divided by the circumference of your hips. If your waist is 24 inches and your hips are 34, you divide 24 by 34 to get 0.7.
WHY IS THE WAIST-TO-HiP RATIO EVEN IMPORTANT?
It is important because it is an indicator of how much muscle mass you have. A quick look at this ratio can also reveal whether you are physically active or lead a sedentary lifestyle.
It shows the fat levels of your body and genetics too. If this study is anything to go by, your hips can be a determinant of your fertility. But most importantly, it is a determinant of your health.
According to this study, a ratio of 0.7 is an indicator of good general health, making it a worth pursuing ratio.
A World Health Organization report indicated that a ratio of 1 could help determine whether a woman will get some types of cancers and is at risk of Diabetes and cardiovascular conditions. The WHR is, therefore, not just something that has to do with aesthetics alone.
Speaking of aesthetics, this study found that both women and men deemed a 0.7 WHR the most attractive.
Generally, the smaller the waist is in relation to the hips, the more attractive it seems. This is not to say, however, that people who have a low WHR are always healthy.
You might be grossly underweight with a WHR of 0.7 or below. That does not mean that you are healthy.
If you are looking for how to get a smaller waist and bigger hips, you are pursuing a healthy body, and that alone should be enough motivation to keep you on this path.
To achieve this will take a combination of lifestyle changes, dietary changes, and changes in your physical activity.
DIETARY CHANGES TO HELP YOU ACHIEVE A SMALLER WAIST AND BIGGER HIPS
EAT MORE PROTEIN
Proteins help you build muscle in the body. When gaining weight in the right places, you want to gain muscle, not fat. Include more lean proteins in your diet.
Add whey protein to your meal plan if your diet does not have sufficient protein.
Whey protein induces satiety, builds muscle, and gives better outcomes when combined with resistance training.
LEAVE THE ALCOHOL ALONE
This might be hard, but if you want a smaller WHR so bad, cut alcohol and all its accomplices off.
Research has shown that alcohol interferes with muscle growth. Alcohol can also impede your body’s ability to get rid of fat and slow metabolism.
This means that if you have belly fat that you need to get rid of to have a smaller waist, alcohol will get in your way. So, why not just get rid of the liquor and focus on what matters?
WATCH WHAT YOU EAT
Eating foods very high in starches will cause the body to burn the extra calories it cannot burn into fat.
It then stores this fat around your belly area, and that is the last place you want any extra fat and extra inches.
Keep a close eye on not just the type of food you eat, but the amount that you eat too. Leave junk foods with low nutrient value out of your diet.
Replace them with fiber that will fill you up faster and longer and keep your appetite in check. Also, eat enough carbs to give you energy.
LIFESTYLE CHANGES
LEAD AN ACTIVE LIFESTYLE
If you were not working out before, start doing it if you took it more seriously. Focus more on resistance training, which makes your muscle stronger by pitting them against contracting weight.
Do resistance training at least twice a week, using the days between to rest and recover.
HAVE BETTER SLEEPING PATTERNS
Enough sleep will help you reach your smaller waist and bigger hips’ goals, and here is how.
When you sleep, your muscles recover and grow. The less you sleep, the less your muscles grow, and you will have nothing to build bigger hips with.
As you sleep, the body releases the Human Growth Hormone responsible for the growth and recovery of muscles.
Researchers conducted a study to establish the effect of sleep on muscle mass. Some participants were allowed strictly 5.5 hours of sleep, while others were allowed 8.5 hours.
They were all given the same meals in the 72 hours that the study lasted. At the end of the study period, it was found that the participants who slept 5.5 hours only has 60% less muscle mass.
Those who slept the whole 8.5 hours had 40% more muscle mass.
Bigger hips and a smaller waist are largely dependent on your muscle mass, so you may want to really pay attention to your sleeping patterns.
DON’T STRESS
When you are stressed, your body releases a hormone called cortisol. Nothing good ever comes from too much cortisol in the body. The nature of this hormone is that it prevents protein synthesis. This slows down muscle growth. Try to let go of your life’s stress factors and focus on building bigger hips and reducing the circumference of your waist.
5 BEST EXERCISE FOR SMALL WAIST, WIDE HIPS AND BIG BUM
These are the best exercises to help you get a smaller waist and big buttocks.
SQUATS
Squats are your go-to workout for anything waist down. If the question is how to get a smaller waist and bigger hips, the answer is squats with no doubt.
For more intense squats that focus on the area around your bum and hips, widen your legs when doing the squats. If you want to focus on the things, do not widen your legs so much.
SIT-UPS
Sits up will give you a strong core and will work your abs. When combined with other workouts, they will quickly take off inches from your waist.
PLANK
At the mention of the plank, you might get a little bit scared because of how much effort it takes to stay in position when planking. But then again, what comes easy?
Planks summon the attention of all your muscles so that they can keep you in balance. It is one workout that builds multiple muscles at once.
LUNGES
The good thing with lunges is, you can do them pretty much anywhere. They need no special equipment but work wonders on the glutes and quads.
SIDE PLANK
This is excellent for burning the fat off your waist and building abs. Be consistent with it, and your desired small waist will come in no time.
CONCLUSION
Building muscle depends on three main things, your diet, your workout, and your sleep quality. Pay attention to all these things, and you are sure to get a smaller waist and bigger hips.
