Depending on the body structure, some women have small hollows in the hips. It is important to know that this is completely normal and generally depends on your body type.
But if you want your hips to be rounder, there are many exercises that can help you achieve your goal in a healthy way.
As we mentioned, small hollows in the hips are the most natural thing, but if you still want a rounder look, give these exercises a chance:
Exercise 1
Stand on all fours with your palms placed just below your shoulders and your knees in line with your hips. Tighten your butt.
Raise one leg out to the side, keeping the knee bent at a right angle.
Return to the starting position, then do 20-30 repetitions. Repeat the exercise with the other leg.
Exercise 2
Stand straight with your feet shoulder-width apart. Rest your palms on your hips.
Step back with one leg and lower your knee to the floor, but don't touch it. The other leg should be bent at a right angle.
Return to the original position and make sure your back is straight.
Do 12 repetitions with one leg and then the other.
Exercise 3
Stand straight with your feet shoulder-width apart. Keep your back straight and bring your palms together in front of your chest.
Bend one leg slightly and raise the other to the side at an angle of about 45 degrees.
Return to the original position, then repeat. Do 10-15 repetitions with each leg.
Exercise 4
Stand straight with your legs shoulder-width apart and your back straight. Bring your palms together in front of you, and you can also place them on your hips.
Tighten your abdominal muscles and slowly kneel down as if you were sitting down. Your back should be straight and your knees should not be ahead of your feet.
Return to the original position and repeat 10-15 times.
Exercise 5
Stand straight with your feet together and your palms together in front of you.
At the same time, take a step to the side and kneel as if to sit down.
Straighten up and bring your feet together again.
Repeat 10 times with each leg.
Exercise 6
Lie on your back with your legs bent and your arms by your sides. Separate your feet slightly – about hip-width apart.
Lift your buttocks off the floor and hold the position for a few seconds.
Return to the original position, but this time do not touch the buttocks to the floor and do 15 repetitions.
Exercise 7
Stand "on all fours" - let your palms be in line with your shoulders, and your knees with your hips. Your back should be straight.
Tighten your buttock muscles and slowly extend one leg back. The leg should be parallel to the floor.
Return to the starting position, but do not touch the floor with the knee, and do 12-20 repetitions.
Repeat the exercise with the other leg.
Exercise 8
Lie on your side and rest your head on your hand and place the other in front of you (as in the illustration). Your legs should be straight.
Raise your upper leg as high as possible and keep it straight.
Bring it back down, but without touching it with the other leg, and repeat the exercise 20-30 times.
Repeat with the other leg.
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