How to Gain Weight in the Hips, Thighs and Buttocks

Gaining weight is sometimes a necessity. While it is not actually possible to gain weight in a specific area of your body without also gaining weight elsewhere, adding muscle to the area you want to gain weight will help. When the area you want to shape and gain weight involves the hips, thighs and buttocks, you need to work on lower body exercises as well as consume more calories in foods.

Instructions

• 1

  Eat more food. The only way to gain weight is consume more calories than you are able to use in a single day. Increase extra calories to your daily food intake by adding drinks with calories like juices, as well as adding a few extra snacks.

• 2

  Work on squats. Stand with your feet about shoulder width apart and keep your back straight. Bend your knees and lower your body toward the ground while keeping your face forward and your back perfectly straight. Do not lean forward as you squat because it will throw off your balance and allow you to bend your back. Straighten your legs back to the starting position to complete the movement. Do eight squats in a row, then rest for a moment, and repeat three times. Squats work on the buttocks, quads, hamstrings, hip flexors and calves to give all of the muscles in the hips, thighs and buttocks a workout. Add some 2- to 5-pound weights when you get used to the exercises.

• 3

  Add some lunges to your workout. Start with your feet shoulder width apart, your toes pointed forward and keep your back straight. Take a large step forward with one leg and bend downward. Keep your front leg at a 90 degree angle above the foot and never allow the knee to pass the foot. The back leg should shift the weight forward onto the toe. Keep your back straight while moving downward and shift your center of gravity forward. Straighten up and push off with the front leg to take a back step into the original position. Repeat with the other leg forward. Add dumbbells when you are ready for more challenge and work in three sets of eight lunges.

• 4

  Lie on your back with your arms at your side and put your knees up so they are bent. Put your feet around shoulder width apart and flat on the ground. Tip your pelvis upward and continue lifting until your back lifts off the ground and your shoulders are all that remain on the ground. Your arms provide balance on either side as they stay flat on the ground. Hold the pose and lower slowly. The bridge exercise helps shape your lower body.

• 5

  Go for a run. Running helps keep your body lean and prevent too much fat build up around the whole body. You must have some cardiovascular exercises to stay lean, while the lunges and squats help build up your lower body's muscles.