To get curvier hips, focus on building the glute and thigh muscles with exercises like squats, hip thrusts, lunges, and lateral leg raises, while also targeting the side glutes (gluteus medius/minimus) with clamshells, using resistance bands to enhance growth, and maintaining a balanced diet with adequate protein for muscle repair and growth, which creates a fuller, curvier appearance.
So, as you grow taller, your body starts producing all kinds of hormones, which are chemicals that tell parts of your body what to do. During that time of growth, your hips widen (depending partly on what your genes, aka heredity, told them to do!) This widening helps with having babies in your adult years.
Train every hip movement: focus on getting stronger at squats and deadlifts, but also do plenty of hip thrusts, glute bridges, and other glute isolation lifts.
Presenting below a few exercises that will help you in sculpting an hourglass figure:
Puberty usually starts when you're between 9 and 13 years old. But it can start earlier or later. Thanks to hormones like estrogen, you'll notice changes like your breasts starting to grow and new curves forming on your body.
The "5 5 5 30 rule" is a popular, simple morning workout routine popularized by Sahil Bloom, involving 5 push-ups, 5 squats, 5 lunges (per leg), and a 30-second plank done immediately after waking up to build energy, focus, and consistency by kickstarting metabolism and getting blood flowing with minimal time and no equipment. It's designed to overcome inertia, boost physical and mental readiness for the day, and serve as a foundation for better habits, making it ideal for beginners or those needing a quick start.
Increasing protein intake is essential to building muscle for your butt.
In fact, your buttocks can continue to change shape well into your twenties due to factors such as weight fluctuations or exercise habits. As you move through your late teens into your early twenties (roughly until age 25), your body undergoes further maturation.
Myth 2: Squats Only Target the Glutes
While squats certainly engage the gluteus muscles, they also involve the quadriceps, hamstrings, and calves. This means that while you may notice some gluteal development, squats contribute to overall lower body strength and tone rather than isolated growth of the glutes.
We explore why men are often attracted to women with fuller hips and thighs. It's not just about appearance! The body naturally stores important nutrients like omega-3 fatty acids in these areas, which are essential for brain development—especially for babies.
When you hit puberty, estrogen causes you to develop what's referred to as secondary sex characteristics: Your breasts develop, your hips widen, and you grow pubic hair and armpit hair.
A new study has revealed that South African women have the biggest average hip size in the world, ahead of countries like Nigeria and the United States. “The statistic states that, on average, South African women have a hip size of 41.73 inches,” the study revealed.
Using CT scans, they determined that the width of people's pelvises continued to grow after skeletal maturity was reached at age 20. Specifically, the pelvic inlet widened–evidence of actual pelvic growth.
Incorporating Targeted Strength Training Exercises
"Doing frogger stretches, banded abductions, and lunges can help target the hip flexors and make them stronger," Rodriguez says. If you're wondering how many reps of squats you should aim for in a workout, Rodriguez says 10 to 15 reps for three to four rounds is ideal.
Usually, puberty starts between ages 8 and 13 in girls and ages 9 and 15 in boys. This is a wide range and explains why some children develop faster than others.
Girls reach physical adulthood. Pubic hair may extend out to their thighs, and some girls may have a line of hair up to their belly button. Most girls reach their peak height by age 16, but some may continue growing through age 20. Some girls never have pubic hair reach Tanner Stage 5; that may be their “normal.”
Besides soreness, there are other signs of growing glutes. These include increased strength, size, and endurance. Muscle hypertrophy relies on progressive overload – meaning that you keep pushing yourself by lifting a little more or a little harder each time you work out your glutes.
When trying to achieve an hourglass figure, you should aim for lean protein sources such as chicken, fish, tofu, and legumes. Not all fats are created equal— some are good for you and others may be detrimental to your health. The key is to focus on heart-healthy fats, such as avocados, nuts, and olive oil.
Fuel Your Glute Gains: One-Week Meal Plan for Maximum Muscle Growth
Fenugreek oil is also widely used for its shaping and firming effects on the chest and buttocks.
Kelly's weight loss appeared fast because she addressed underlying metabolic issues with medical support while keeping habits simple. Many celebrities rely on extreme diets; Kelly focused on consistency, walking, and protein, which created visible change without rebound.
“Having a slow starting routine of getting out of bed, walking the dog, showering, having a cup of coffee, and chatting with your family before diving into the never-ending work barrage is a great way to set yourself up for success,” Buettner says.