How to Gain Weight in Your Hips and Thighs for Skinny Girls
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Tips for Ideal Hips :
While many women want to lose weight around their hips and thighs, others think they are too skinny and want to gain weight in those areas. If you are looking to build up your hips and thighs, it's important to do it in the correct way. Try to add muscle as opposed to fat, and eat healthy foods, rather than resorting to high-calorie junk food.
Step 1
Eat a calorie-dense diet. In order to gain weight, you need to consume more calories than you burn. The U.S. Department of Agriculture recommends that girls ages 9 to 18 eat between 1,400 and 2,400 calories per day to maintain weight, depending on your specific age, weight and activity levels. Talk with your doctor about an appropriate number for your weight goals.
Step 2
Base your diet on healthy foods. When trying to gain weight, it can be very easy to turn to junk food and processed items to help increase your calorie intake, but these can have adverse health effects. It is possible to get enough calories from healthy food, which will make you feel more energetic. Sports nutritionist John Berardi recommends eating every few hours, with protein and vegetables at every meal, eating at least 25 percent of your calories from healthy fats and, most importantly, eat mostly whole foods. Calorie-dense whole foods include oily fish, dairy products, nuts, oils, avocados, whole-wheat pasta, oats and potatoes.
Step 3
Perform a lower-body weightlifting routine twice per week. Weight training will help build the muscles around your hips and thighs and add bulk to those areas. According to the Diesel Crew website, one of the best exercises you can do is the deadlift — it helps build your hamstrings, glutes and quadriceps and increases hip strength. Ask a trainer to show you how to do deadlifts correctly, then start each workout with four sets of six repetitions. After these, move on to other exercises such as squats, glute bridges, lunges and step ups. Pick two or three exercises, and do each for three sets of 12 reps.
Step 4
Monitor your progress once every two weeks to ensure you're on track with your goals. Weigh yourself, take progress photos from the front, back and side, and measure around your hips and thighs. If you're not gaining weight, increase your calorie intake. If you're gaining weight too quickly, reduce your calorie intake slightly and stick with one weight session each week.
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