It’s common for women’s hips to get wider as they age. This is due to natural changes in bone structure and body fat distribution that occur over time. Many women first notice their hips widening in their late teens and 20s. However, the most significant changes often happen during and after pregnancy.
Key Facts About Women’s Hip Widening
- Hip widening is a natural part of female aging and development.
- Estrogen levels, genetics, childbirth, and weight gain influence hip size.
- The pelvis reaches its maximum width around age 30.
- Pregnancy can cause permanent changes in hip width.
- Most women gain some fat around the hips as they age.
- Exercises and strength training can help shape the hip muscles.
Changes in Hips During Puberty
During puberty, rising estrogen levels stimulate growth and widening of the pelvis and hips. This happens along with other body changes like breast development and menstruation.
The pelvis begins widening around age 11-12 in most girls. However, noticeable increases in hip size occur between ages 15-17. During this time, it’s common for a girl’s hips to grow 3-5 inches wider. Puberty typically completes between ages 15-17. So most of the pelvic growth is finished by the late teen years.
Role of Estrogen in Hip Growth
The main role of estrogen in hip widening during puberty includes:
- Promoting growth of the pelvis and hip bones
- Increasing fat storage around the hips and thighs
- Regulating closure of the growth plates in the hips
Estrogen causes the hip bones to grow wider and surround more soft tissue. The fat pads over the hips also increase, making them appear curvier. These hip changes are a normal sign girls are developing into women.
Natural Hip Growth in Early Adulthood
The hips continue to naturally widen into the early 20s but at a slower pace. Between ages 18-30, the average women gains 1-2 inches in hip circumference.
There are a few reasons hip growth continues into the 20s:
- Estrogen remains essential for hip bone growth and development.
- The pelvic growth plates don’t fully close until the mid-20s.
- Weight often increases in the 20s, adding fat to the hips.
For most women, the hips reach their widest point by around age 30. This coincides with when peak bone mass density is reached. After this point, the pelvis no longer significantly widens.
Role of Genetics
Genetics play a major role in determining women’s natural hip width. Women inherit their basic pelvis shape and bone structure from their parents. Ethnic background also impacts features like hip shape and curve.
For example, women of African descent tend to have wider hips than Caucasian and Asian women, on average. This is related to genetic differences that affect pelvic size and body fat distribution.
Changes During and After Pregnancy
One of the most dramatic times for hip widening is during and after pregnancy. The female pelvis adapts to accommodate a growing baby and childbirth.
Pelvic Changes During Pregnancy
Changes to the hips and pelvis during pregnancy include:
- Cartilage softening – Allows the pelvis to flex during delivery
- Ligament loosening – Makes the pelvic joints more mobile
- Increase in estrogen – Causes fluid retention and pelvic expansion
The hormone relaxin also helps relax the ligaments and widen the pelvic area. By the end of pregnancy, the pelvic bones can move apart up to 2cm.
For most women, the pelvis returns close to its pre-pregnancy shape shortly after giving birth. However, childbirth itself can lead to permanent changes.
Postpartum Hip Widening
After pregnancy, the hips don’t always return to their original width. Reasons include:
- Pelvic floor muscle damage – Impacts pelvic alignment
- Residual ligament looseness – Allows more pelvic mobility
- Bone spacing – Extra room created for the baby may remain
It’s common for the hips to be 1-3 inches wider after giving birth the first time. Women who have multiple pregnancies may notice an additive effect on hip width.
Weight Gain Pattern Changes
Another reason women’s hips widen with age is due to natural shifts in body fat distribution. Estrogen drives more fat storage around the buttocks, thighs, and hips.
Typical Weight Gain Patterns By Age
| Age Range | Typical Weight Gain Pattern |
|---|---|
| Teens – 20s | Gain in hips, butt, thighs |
| 30s – 40s | Gain in stomach area |
| 50s and up | Gain all over body |
As estrogen levels decline in the 30s and 40s, women tend to gain more abdominal fat. But the additional fat cells stored in the hips, thighs, and rear persist.
This type of fat storage pattern leads to natural hip widening over time. Women end up “filling out” around the hip region as they age.
Weight Gain and Hip Size
In general, women who gain a moderate to high amount of weight after puberty will go up several hip sizes. The amount of hip widening depends on factors like:
- Total weight gained
- Where the body stores extra fat
- Increase in muscle mass around hips
- Genetics and ethnicity
For example, Hispanic and Black women typically store more fat around the hips and butt. So they are likely to see more dramatic widening if they gain weight.
Exercises to Tone and Shape Hips
While it’s not possible to change the actual hip bone structure, exercise can help sculpt and tone the hip region. Focusing on the hip muscles also improves strength and mobility.
Some of the best toning exercises for the hips include:
Clamshells
- Works the hips abductors
- Targets outer thigh and hip muscles
- Lie on side, knees bent, and lift top knee
- Repeat 15-30 times per side
Side Leg Lifts
- Targets the hip abductors
- Tones the outer thighs too
- Lie on side and lift top leg, keeping toes pointed forward
- Repeat 15-30 times per leg
Hip Thrusts and Bridges
- Strengthens the glutes and hip extensors
- Improves hip power and mobility
- Squeeze glutes to lift hips off floor
- Aim for 10-20 reps
Side-to-Side Squats
- Hits the inner and outer thigh muscles
- Challenges hip abductor strength
- Squat down keeping weight in heels, then shift knees side to side
- Repeat for 30-60 seconds
Aim to do hip-focused exercises 2-3 times per week for the best toning results. Also be sure to stretch the hip flexors, hamstrings, and hip muscles regularly.
Can You Reduce Hip Width?
Once the pelvis reaches full maturity, the actual hip bones don’t get narrower without surgery. But it is possible for women to reduce the appearance of wide hips with the right diet and exercise strategies.
Lose Excess Body Fat
Trimming excess body fat can make the hips look less wide. Follow a reduced calorie diet focusing on lean proteins, vegetables, fruits, and whole grains. Do 300 minutes of cardio exercise per week. Lifting weights also helps boost metabolism and burn fat.
Build Up the Upper Body
Creating wider shoulders and back muscles makes the hips appear more proportional. Prioritize exercises like pull-ups, rows, bench press, and shoulder presses 2-3 times per week.
Strength Train the Hips and Core
Targeted exercises enhance muscle tone around the hips, creating a more sculpted look. Try clamshells, side leg lifts, planks, and lunges. Strong corset muscles also improve posture for a slimming effect.
Dress for Your Body Type
Style choices can enhance your best assets. For pear-shaped figures, highlight the upper body with halter tops, embellished necklines, and defined waists. Avoid volume around the hips like flares or ruffles.
When to See a Doctor
In most cases, women’s hip widening is simply a natural part of aging and development. But in some situations, it’s a good idea to see a doctor:
- Sudden severe hip pain
- Noticeable limping or changes in gait
- One hip is significantly larger than the other
- Pelvic fractures or injuries
- Hip pain that worsens at night or with activity
- Unexplained hip weakness
These types of symptoms could indicate an underlying medical condition requiring treatment. Common causes include arthritis, injuries, joint disorders, bone loss, and cervical stenosis.
Doctors can do imaging tests and a physical exam to determine if any problems are present. Early treatment of hip issues can help prevent permanent damage and disability.
Conclusion
Women’s hips getting wider is a natural process that occurs due to aging, genetics, hormones, childbirth, and weight gain. The hips first start widening during puberty and continue into the 20s. Pregnancy and menopause also impact hip size. While it’s not possible to change the bone structure, diet, exercise, and style choices can help slim the hip appearance. Underlying medical conditions can also contribute to hip widening, so see a doctor about any sudden unexplained symptoms.