For some people, gaining weight in a specific part of the body — such as the hips — can be a challenge. Incorporating certain types of resistance-training exercises can be an effective way to increase muscle mass in your hips and can lead to the appearance of weight gain. If you eat more calories than your body needs to function, you may also notice increases in fat deposits in your hips — though weight gain across your entire body may also occur.
Start With Squats
Body-weight squats are a beginner-level resistance-training exercise that targets muscles in the hips. Over time, exercisers who regularly perform body-weight squats may begin to notice increases in hip muscle size — and subsequently, may appear to have gained weight in this part of the body. To perform squats properly, stand with your feet under your hips, slowly lower your buttocks toward the floor until your thighs are parallel to the ground, and then carefully return to the starting position.
As with body-weight squats, forward lunges promote gains in muscle mass in the hips and can lead to the appearance of weight gain in this locale. Safe forward lunges are performed by standing tall with both feet together, carefully taking one large step forward with the right leg and lowering the right knee toward the floor until the right thigh in parallel with the ground. To finish the exercise, use the muscles in the hips — and other parts of the lower body — to push yourself back to your starting position. Though forward lunges do not require ancillary exercise equipment, standing on an unstable surface, such as an exercise mat, can be an effective way to promote even greater activation of the hip muscles.
Add Hip Abductions
Side lying hip abductions are a beginner-level exercise that targets the hips and can be done practically anywhere — even in bed or on the couch. People who have little endurance for resistance training, therefore, may still be able to increase the size of the hips — and make it appear as if they’ve gained weight in this body part — with minimal physical exertion. To perform side lying hip abductions, lie on your right side with your legs extended out from your body. Slowly raise your left leg off your right, until your hips begin to tilt, and return to the starting position. Perform the exercise on both sides of the body for optimal results.
People who cannot — or prefer not — to exercise may still be able to gain weight around their hips by making changes to their diet. In fact, eating more calories than your body needs is a sure-fire way to gain weight. Dictating where these calories will be distributed on the body is quite difficult, if not all-out impossible. While those who increase their caloric intake may notice gains in weight around their hips, they will also likely notice general weight gain across their entire body.