How To Get Thicker Thighs And Hips In A Week

How To Get Thicker Thighs And Hips In A Week

How to get thicker thighs and hips in a week, in all honesty, if you are wondering how to get thicker thighs and hips in a week, you are asking for almost for a quick result which is possible, but require a gradual process.

You may either have thin thighs and skinny legs and buttocks, what this means is that you will need to thicker thighs and hips, which means you will have to gain a bit more muscle mass in your buttocks and thigh areas.

This can be achieved by eating food that increases your daily protein intake from somewhere between 250 – 500 calories.

Research has shown that eating a certain type of food high in calories count and protein leads to more muscle buildup in your buttocks, so if you are looking at ways to get thicker legs and hips it means you have to eat and workout at the same time to sculpture your feminine figure just the way you love it to look like.

Having said that, if you are committed to having that banging body every one is envious of then you are gonna need to invest a bit more time than one week. Unfortunately, in the digital day and age, patience is really not our thing. More and more people want instant gratification without putting in the work.

In the long term, there are plenty of things you can do to bring your body to where you want, but this will only work if you are willing to put in some work overtime.

Whatever you choose to do, the reality is any woman who has a large size of body mass or she is skinny with thicker thighs and buttocks to die for, they have both earned them in one way or the other.

Having good buttocks is the biggest investment among women to look hot and sexy. That is why today when you go to the gym you will see a line-up of women working for thicker thighs, doing squat to build thick butts. Recently, according to published articles that women with big butts are healthier and stronger.

Benefits of having thicker thighs and hips


Wonder why everyone is looking at your friend? Check out the thighs or butt, you will find the answer there. Thick thighs and big butt attract attention from both men and women, good or bad you will become the center of attraction. Also, read more on Top 16 Tips For Weight Loss.

Doing Squats exercises

Do Squats Make your bum bigger?  Doing squats is another way to get thick at home, if done well, squats will make your bum bigger as you will learn on how to get thicker thighs and hips in a week at home.

It is a body exercise that you engage with to train the muscles of the thighs, hips, and buttocks. People who do squats tend to increase the size and strength of the legs. 

Squat also help to promote mobility and balance which in turn boost your fitness and buttocks. Also, read more on Do Squats Make Your Bum Bigger?

Lower body strength

One of the biggest muscle in the body is the leg muscles, toning and tightening them through exercise help increase metabolism, increase fat burning and build stronger thighs.

Some exercise that empowers lower body strength and strong thicker thighs are running, squatting, dancing lifting, and many more. Also, read more on Upper Body Gym Workout Female.

Reduce the risk of heart disease

According to research, fat around the stomach or waist has a risk of developing diseases like diabetes and heart disease, but fat around the thighs and butt are very difficult to burn but are less risky to your health. Also, read more on the 3 Day Diet Menu.

Sugar breaks down

Another study shows that women who have thicker thighs have lower cholesterol and can produce enough hormones for sugar metabolism as a result of having healthy blood. Exercise, in general, is good for your body which contributes to a more functioning body system. Also, read more on Easy Home Exercises To Lose Belly Fat For Women

Protect from arthritics

Stronger thigh muscles help protect women from arthritic knee pains as they get older, this is according to study.

Looking good

Having the right shape put you on the right spot, thick thighs is a huge bonus, even if you are not a fashionista, you will always stand out. Anything you wear will always stand out, you become a symbol of envy for your curvy looks. Also, read more on Go From Skinny To Curvy.

You stand out,  gain strong core  and stamina

Looking at athletes you will find something they all have in common, that is thick strong thighs, this is what helps them maintain balance, stand out and always win. Been fit and having strong thighs protect you from the risk of back injury because with stronger core comes with a healthy spine.

Having a strong thigh also improves your stamina, both in sports and on the dance floor, you will own it period.

How To Get Thicker Thighs And Hips In A Week

Taking more calories than you can burn causes you to gain weight, taking calories between 250 – 500 daily will gain you some weight. This is when you start to treat yourself with some strength exercises. Below is complete detail on how to gain weight in thighs and hips.

1. Eating calories

Calories serve the body as fuel or as a source of energy which helps with blood circulation, muscle activities, and respiration. Eating too many calories more than your body burns will store the excess as fat cells and expand them.

From a tender age, a girl’s body fat increases more than boys, even more at an older age, consuming excess food increases the thigh fat, buttocks, and pelvis. Also, read more on How Many Calories Does 100 Burpees Burn.

2. What you eat and how

Eating a healthy diet is key, but in larger quantity, this will aid muscle building which as you know requires loads of fuel that comes from the energy your body gets from the food you eat. This involves eating as much as five meals a day, what you are doing is feeding your muscles, the more calories you eat the better. Also, read more about How To Be Healthy And Fit.

Speak to your nutritionist to know how to calculate your calories and avoid junk food at all costs, or you will end up as obese. Eat foods like corn, sweet potatoes, dairy product, whole grain, fruits, proteins, and unsaturated fats.

3. Require food intake

Remember that bodybuilders eat lots of protein to help build muscles, you should also eat more protein as this will help increase your butt. Once you engage in any exercise to increase your butt, you must eat more protein. Protein has many benefits to the body, you can do this by adding protein to every meal you are having both before and after exercise. Also, read more about proteins.

What foods make your thighs bigger?

Below is a table of all the foods your body needs for thicker thighs and hips.

Proteins CarbohydratesFatVegetables
Beans & Legumes (kidney, chickpeas, etc)Brown RiceAlmond ButterBroccoli
Soya Nuts, SteakCouscousExtra Virgin Olive OilDark green vegetables
Skinless Chicken BreastsSweet PotatoesFish Fat/OilsKale
SalmonLow Sugar Breakfast Cereal (sparingly)Nuts (almonds, cashews, etc)Spinach
Protein Powder – See the best ones hereOatsPeanut Butter (no added sugar)Tomatoes
Most Lean Cut MeatsQuinoa
Most Lean Cut MeatsEzekiel Bread
Extra Lean Ground Beef Weetabix
Eggs 100% Whole Grain Bread (sparingly)
Cottage Cheese, Tilapia
Virtually Any Fish (not fried)


Peanut Butter with peanuts avoid ones with sugar and hydrogenated oils


For nutrients to help with butt growth, eat food parked with nutrients like vegetables.

4. Gain the weight you need

Adding too much fat is not advisable, instead aim for muscles and you do this by increasing your calorie consumption and doing some home training or train at the gym. For every protein per pound of your body size you consume daily, the exercise you do will recover that and it is done through muscle cell growth.

A protein shake is good, you can add them to your diet, replace most of your fatty food with protein foods. Also, read more on Best Protein Shakes For Weight Loss.

  • Replace butter with nut butter
  • Make your hot cereal with milk
  • When you have to eat 20 gram of protein, add to your half cup of roasted chicken to a salad
  • Eat low-fat cheese, boiled egg, and Greek yogurt

5. Do the training

You must start training your body especially the legs and hip to be able to develop those strong and toned muscles. Be focused, consistent and develop a workout routine, focusing the lower body size like doing leg and hip workout 3-4 days a week.

When you are just starting out, you can choose to start lunges, squats, and step-ups, and after few weeks include barbell and dumbbells. Also, read more on Do Squats Make Your Bum Bigger?

You can increase your routine slowly by increasing the weight as you become stronger. Also, doing exercises like single-leg squats, bridges, hip hinges as you gain more strength. To keep maximizing muscle growth try more weight.

Try to incorporate your upper body exercises like chest, arms, shoulder, and back, not just hip and legs. Other exercises you should do for cardiovascular and respiratory systems between 25 – 35 minutes include cycling, jogging, and walking. Also, watch some videos on the benefits of running.

6. Maintaining the gains

We can’t stress enough about adding calories to your diet to help increase muscle growth, also add some protein snacks to your post-workout. Try to drink a lot of water and get some good quality sleep. Also, read more on Sleepless Nights.

Tips on thicker thighs and hips

  • Consistency is key, keep going and don’t give up
  • Push yourself  until you feel the burn
  • If you are a beginner, start light exercise
  • You should always consult a trainer to know what your limits.
  • You increase or start doing weight if you start feeling stronger.
  • When you are doing weight and start having pains, consult your physicians.
  • You can use dumbbells and barbell
  • If you find it heavy and cant complete your rep, reduce the weight, and increase with time.
  • As you continue you will notice changes, keep increasing the weight weekly.

How long does it take to notice muscle growth?

If you want to achieve your dream of thicker thighs and hips and want to know how to get thicker thighs and hips in a week, then you must follow the steps. The result starts to show almost immediately once you start, but usually, in the first week, you will notice some gains, thigh size increase.

In the first few weeks, you may notice a bulk thigh, worry not, it’s a sign that things are beginning to fall in place. Once you continue, you will begin to notice big thighs and hips, it may not be perfect yet, but that will soon come. From the fourth week to a month, that is when the result will begin to face you, your thighs will become thicker, stronger and with sexy butts.

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