Wide Hips In Men – Why You NEED to Fix it!
A man's physique that is considered to be perfect in today's society has narrow hips, strong abdominal muscles, wide shoulders, a developed back, and a low overall body fat percentage.
The hips, on the other hand, are a component of the male body that is often neglected.
Wide hips are not a problem for women, but men should be aware that this is not the case for them.
When males have wide hips, they tend to seem more feminine and, as a result, less appealing.
Liposuction and exercise both have the potential to help men achieve narrower hips.
A significant number of women believe that men who possess the ideal body are more beautiful, and the opposite is also true.
Women who have broad hips are regarded as lovely, while males who have wide hips are not seen in the same light as women who have wide hips.
Let's take a look at a few fundamental ideas before we get into the specifics of why guys shouldn't have very wide hips and how to improve their appearance as a result of having them.
Hip to Waist Ratio and Waist Circumference
The ratio of the circumference of the waist to the circumference of the hips is referred to as the waist-to-hip ratio (WHR).
This measurement provides information on the amount of fat that is stored in the buttocks, hips, and waist.
The following are two factors that lead to an increase in the circumference of the waist:
According to the findings of the National Health and Nutrition Examination Survey (NHANES), individuals who are younger than 30 years old had a smaller rise in waist circumference when compared to adults who are older than 30 years old up to the age of 70. (Ford, et al. 2003)
According to the data of the NHANES Survey that was conducted between 1999 and 2000, women had a lower waist circumference than males.
Health Risks Associated with Large Waist Circumferences and Waist-to-Hip Ratios
The World Health Organization (WHO) states that the optimal WHR for males is 0.9 or less, while the WHO states that the ideal WHR for women is 0.85 or less.
If your waist-to-hip ratio (WHR) rises to 1.0 or above, you put yourself at an increased risk for heart disease as well as other illnesses.
This applies to both male and female readers.
To determine your WHR, you will need to take measures using a flexible tape measure for the following categories:
To determine your waist circumference (WC), put the measuring tape over your belly button.
After placing the tape measure on the skin and after softly drawing in a deep breath, proceed to take your measurements.
The hip measurement (HM) is taken by wrapping the measuring tape over the broadest area of the buttocks. (WHO. 2008)
WHR is calculated by taking the waist circumference and dividing it by the hip measurement.
In addition, the measures for the waist and hips are obtained by placing the tape measure around the navel and the buttocks, respectively.
Although this may go against common sense, it is by the guidelines that have been established by the World Health Organization.
If the waist circumference is 38 inches and the height measurement is 44 inches, the waist-to-hip ratio (WHR) is 0.8636, which is well within the range that the WHO recommends as desirable and healthy for guys.
In contrast, if the WC is 36 inches and the HM is 35 inches, then the WHR is 1.028, which is over the range that the WHO provides.
When it comes to one's health, having a WHR that is 1.028 is a clear indication of elevated risks of heart disease and other diseases.
Wide Hips and Male Attractiveness
Research conducted by Fan et al. (2005) and titled Visual Perception of Male Body Attractiveness investigated the impact of Waist-to-Hip Ratio (WHR), Body Mass Index (BMI), and Waist-to-Chest Ratio (WCR) when judging the attractiveness of male bodies by both male and female raters.
According to the findings of the research, male raters consider WHR to be the most relevant element in assessing beauty, followed by WCR.
According to the research that was discussed before, it is abundantly evident that the Waist-to-Chest Ratio (WCR) and the Waist-to-Hips Ratio are the two primary factors that define male attractiveness (WHR).
The ideal male body form is one in which the hips are proportionately smaller than the rest of the body.
Training to get a physique with a v-taper can help you accomplish this goal.
Can Men's Wide Hips Be Genetic?
There is a correlation between having a large waist circumference and having diabetes, in addition to other metabolic problems.
A research team from the Joslin Diabetes Center in Boston, which is located in the United States, conducted a study that connected genetics to the body shape as well as the distribution of fat around the belly and the hips.
Gesta et al. (2006) identified clear changes in gene expressions, which led them to the conclusion that these gene expressions may identify body mass index (BMI) as well as the waist-to-hip ratio in patients who are obese.
"we have found possible targets for potentially, one-day modifying body form," said Dr. C. Ronald Khan, the principal researcher at the Joslin Diabetes Center.
Putting aside the role that genes play, men who have broad hips do not need to wait to find out what the researchers at the Joslin Diabetes Center will discover in their investigation since other straightforward approaches may assist in the reduction of hip size.
These are tried-and-true strategies that don't take a lot of time yet nonetheless provide fruitful outcomes.
You should go to the gym and then ask one of the trainers there to walk you through the exercises that are listed below.
How to Get Smaller Hips
Y ou may still reduce the amount of fat that is around your hips even if there is no medical technique that can make the hip bones smaller.
Check out our post for tips on how to burn fat and lower cortisol levels, both of which will help minimize the accumulation of fat in undesirable regions such as the hips.
Work Your Lats
Increasing the size of your back with exercises such as pull-ups, rows, and lat pulldowns can help reduce the appearance of the size of your hips and will improve the proportion of your shoulders to your hips.
Because of their proximity to the hips, the latissimus dorsi muscles in your back might aid to conceal the appearance of your hips.
There are almost no bodybuilders that have hips that seem too huge for the rest of their physique.
This is the most important thing that you could ever do.
Hip Liposuction
It is possible to attain a reduced hip size by the use of liposuction, which helps eliminate fat that is not desired from the hips.
The procedure known as liposuction is considered a minimally invasive surgery.
This method results in a reduced risk of infection, less discomfort, and smaller incisions than other approaches.
You should be able to return to your regular activities, such as going back to school or work, after roughly a week has passed.
However, it is strongly recommended that you refrain from engaging in any kind of strenuous activity for at least four weeks following the procedure.
HIIT
"high-intensity interval workouts" is the abbreviation for HIIT.
An intense kind of physical activity that keeps your heart rate up is called HIIT.
Keeping your heart rate up, even if it's a little tiresome, helps you burn a lot more fat in a much shorter amount of time.
Within the first twenty to thirty seconds of the exercise, the human body is pushed to its absolute limit for HIIT to be effective.
After the first challenging few seconds, you will need to do one to two rounds of a less challenging variation of the same exercise.
You will notice far greater effects from continuing to do this for twenty minutes than you would from jogging on a treadmill.
Barre Exercises
The most effective strategy to reduce the amount of fat stored in your hips is to do exercises that work several different muscle groups rather than focusing on a single area.
Because the exercises at the barre use your own body as the machine, all of your muscles will need to collaborate to maintain your balance while you are doing them.
This makes barre workouts very useful.
Sprinting while doing strength training is another option for you to consider.
The combination of these two exercises is ideal for reducing fat and enhancing muscular tone.
Core Exercises
Core workouts should get more of your focus.
You have no control over how the fat will be dispersed throughout your body, and there is no such thing as spot reduction of fat.
Your overall strength may be significantly improved by including core strengthening activities in your workout routine.
Balance Exercises
Practice balancing exercises. Exercises that require you to maintain or improve your balance are among the most effective ways to reduce the hip size and build muscle.
To practice balancing on one leg while pushing up, try getting into a lunge position first.
By targeting your abdominal muscles, glutes, and both the inner and outside aspects of your thighs, you are further reducing the overall size of your body.
Conditioning of the Metabolic System (Metcon)
Circuit training is a kind of physical activity that involves moving through a series of exercises using a variety of apparatus, such as medicine balls and kettlebells.
Because of this exercise, your body will get more toned, and your metabolism will remain up for the day.
Try out this workout program for some metcon below:
Step 1: Perform a side plank on each side for 30 seconds.
Step 2: Climb mountains for 30 seconds at a time.
Step 3: Perform squats for the remaining 30 seconds of the time limit.
Step 3: Lie on your back and bicycle for 30 seconds.
Step 4: Do exercises called "cross knee mountain climbers."
Step 5: As the last step, finish up with some marching planks on your forearms.
Five Male Body Shapes
Take a good look about yourself and see if you can see the differences in the physical types of the men you find.
Some males have wide shoulders, and some are more robust around the hips.
There are five different body forms, as defined by professionals, and they are as follows:
- Rectangular
- Oval
- Triangular
- Inverted Triangle
- Rhomboid
The following table provides a concise summary of the defining traits of each body form.
It also contains some suggested activities that will assist you in achieving the body form that you wish, as well as the kind of food that should be consumed to maintain such a body shape.
|
Male Body Shape |
Description |
Examples |
|
Rectangular |
A horizontally and vertically parallel body is described as having a rectangular form. As it approaches the hips, the body maintains a somewhat horizontal position, and the form hardly changes. |
Ewan McGregor, Hugh Grant, Ashton Kutcher, David Beckham, Harry Styles |
|
Oval |
In this body shape, most of your extra fat is stored in the top part of your body. |
Zach Galifianakis, James Corden, Elton John, Seth Rogen |
|
Triangular |
This body shape resembles what women call a "pear" shape. Shoulders that are narrower than average contrast with a greater waist or hip size in this body type. |
Alec Baldwin, Adam Levine, David Walliams, Michael McIntyre |
|
Inverted Triangle |
This body shape, often referred to as the inverted triangle, is widely regarded as the "perfect" body shape. Wide shoulders, but the waist and hips are narrow, the hallmark of this body shape. |
Vin Diesel, Taylor Lautner, Cristiano Ronaldo, Usain Bolt |
|
Rhomboid |
This body shape is characteristic of shoulders that are well-built and somewhat jut outward about the hips. |
Hugh Jackman, Gerard Butler, Daniel Craig, David Gandy |
When contemplating the size of your hips, you need to keep in mind two very important factors: your health and your beauty.
If any of those things are important to you, you will be sure to maintain a body fat percentage that is low enough to prevent fat from accumulating in your hips.
If, on the other hand, your goal is appearance, try purchasing one of our individualized face assessments.
Your jawline and face structure are significantly more crucial than your body.
According to the findings of several studies, females put a larger value on their appearance than males do (Gervais et al., 2013).
🍀 GOOD LUCK 🍀
Matt Phelps