Can you increase the size of your pelvis?

September 30, 2025 •

4 min read

According to scientific research, the size and shape of your pelvic bone structure are largely determined by genetics and cannot be permanently altered through diet or exercise. However, while you cannot fundamentally change your pelvic bones, you can influence the surrounding muscle and fat tissue to create the appearance of a larger or wider frame.

Quick Summary

The size of your pelvic bone structure is determined by genetics and cannot be increased. While bone size is fixed, you can improve hip aesthetics and function by building muscle and managing body fat, which influences overall hip appearance.

Key Points

Genetics determine bone size: The size and shape of your pelvic bones are set by genetics and cannot be naturally changed.
Muscle growth creates visual changes: Focusing on exercises that build the gluteal muscles can increase hip circumference and create a curvier appearance.
Diet influences fat distribution: Your overall body fat and where it is stored affect your hip measurement, with fat distribution being genetically influenced.
Flexibility is key for function: While bone size is fixed, improving pelvic mobility and flexibility through exercises is important, especially for childbirth preparation.
Focus on overall health: Instead of focusing on altering bone structure, prioritize overall health through a balanced diet and consistent exercise to achieve a strong and fit body.
Surgical options are risky: Procedures like hip implants are invasive and come with significant risks, and are not a natural method.

Understanding the pelvis: Bone structure vs. soft tissue

The pelvis is a complex, bony ring that serves as the foundation of the human body, connecting the spine to the legs. Its size and shape are set during puberty, a process heavily influenced by genetics and hormonal changes. For females, the pelvis typically widens during puberty to prepare the body for childbirth. After bone growth is complete in early adulthood, the underlying skeletal framework cannot be changed by diet, exercise, or other natural means.

When people seek to increase the 'size' of their pelvis, they are often referring to the circumference of their hips. This is a crucial distinction. The overall hip measurement is composed of three main factors: the pelvic bone, the muscles surrounding the hip, and the fat tissue overlying them. While the bone size is unchangeable, the soft tissues are highly adaptable. By focusing on muscle growth and body composition, individuals can significantly alter their hip dimensions within their genetic framework.

Exercise: Building muscle for aesthetic changes

Strength training is the most effective way to influence the size and shape of the soft tissues around your hips. Targeting the gluteal muscles (gluteus maximus, medius, and minimus) can add muscle mass, creating a fuller, more rounded, and wider appearance. These exercises don't modify the bones themselves but develop the muscles that define the aesthetic contour of the hip area.

Exercises for gluteal development

To build a stronger, more athletic, and curvier lower body, incorporating a variety of targeted exercises is key. Focus on a combination of compound movements and isolation exercises to engage all parts of the glute muscles. A balanced routine should include:

Squats: A fundamental compound exercise that builds overall leg and glute strength. Performing deep squats can help maximize glute activation.
Hip Thrusts: An excellent isolation exercise that directly targets the gluteus maximus. This movement involves heavy loading and is highly effective for building the buttocks.
Romanian Deadlifts (RDLs): These target the hamstrings and glutes through a large range of motion, providing a strong growth stimulus.
Side Lunges: Focus on the gluteus medius, which is important for the side profile of the hips.
Clamshells: Another great isolation exercise for the gluteus medius and external rotators.
Donkey Kicks: Excellent for targeting the glutes, especially when using resistance bands.

The importance of pelvic mobility

For functional goals, such as preparing for childbirth, the focus shifts from size to mobility and flexibility. A mobile pelvis can adapt and create more space for a baby to pass through the birth canal. This is particularly relevant during pregnancy when hormonal changes, especially the release of relaxin, naturally loosen the ligaments around the pelvis. Targeted exercises and stretches can improve this natural process.

Exercises to improve pelvic mobility

Pelvic Tilts: These help align the pelvis, relieve back pain, and improve flexibility.
Butterfly Stretch: An excellent stretch for opening the hips and increasing flexibility.
Squats (deep): Helps open the pelvis and strengthen supporting muscles.
Prenatal Yoga: Includes a variety of poses specifically designed to improve pelvic mobility and support for expectant mothers.
Side Lunges (Skandasana): Can help open the upper and mid-pelvis by focusing on external rotation.

The role of diet and body fat

Body composition plays a significant role in overall hip measurement. A healthy diet supports muscle growth and helps manage overall body fat. Where your body stores fat is largely genetic. Some people are genetically predisposed to carrying more fat around their hips and thighs (a pear shape), while others carry it in their midsection (apple shape). Gaining weight can lead to a larger hip circumference, though the distribution is not something you can control. For aesthetic goals, building muscle while maintaining a healthy body fat percentage is the most effective approach.

Bone vs. Soft Tissue: A Comparison


Feature	Pelvic Bone Structure	Soft Tissue (Muscle & Fat)
Alteration	Cannot be permanently altered.	Can be significantly altered.
Influence	Genetic inheritance and pubertal hormones are primary determinants.	Diet, exercise, and overall body composition are key factors.
Effect	Determines the fundamental width and shape of the pelvis.	Defines the overall curve, size, and appearance of the hips and buttocks.
Timeframe	Set during adolescence and early adulthood.	Changes can occur throughout life with targeted training and dietary habits.
Goal	Fixed anatomical feature.	Can be manipulated for aesthetic or functional purposes.

Conclusion: Working with your body

In conclusion, the fundamental answer to the question "Can you increase the size of your pelvis?" is no. The size of your pelvic bone is a fixed genetic trait established during adolescence. However, this does not mean you have no control over the appearance or function of your hips. By focusing on what you can control—your muscle mass, body fat, and flexibility—you can achieve a healthier and more aesthetically pleasing physique. Consistent strength training for your glutes and a healthy diet can create the illusion of wider hips by building muscle and reducing waist circumference. For those with functional concerns like childbirth, specific exercises and stretches can enhance pelvic mobility and flexibility. Embracing your genetic blueprint while optimizing your health and fitness is the most powerful and sustainable approach.

For more in-depth information on targeted exercises and overall body composition, consider exploring resources from reputable fitness and health platforms. Here is a great article on building glutes and hips naturally.

Final thoughts on surgery

It's worth noting that surgical procedures like hip implants exist, though they carry significant risks and are an invasive and expensive option. Always consult with a qualified medical professional to understand any potential dangers before considering such drastic measures. The most sustainable and safest path to body recomposition involves healthy, natural methods.

Frequently Asked Questions

No, your diet cannot change your pelvic bone structure, as it is determined by genetics. However, a balanced diet supports muscle growth and can influence overall body composition, which affects the soft tissue around your hips.

Exercises targeting the gluteal muscles can create the appearance of wider hips by building muscle mass. Effective exercises include squats, hip thrusts, Romanian deadlifts, side lunges, and clamshells.

No, exercise does not permanently increase the size of your pelvic bones. It can, however, build muscle and reduce fat, which changes the visual appearance of your hips and improves overall strength and mobility.

During pregnancy, hormones like relaxin cause pelvic ligaments to loosen, allowing for temporary expansion. While some women experience minor, permanent shifts after vaginal birth, it's not a reliable or recommended method for increasing pelvic size.

Yes, pelvic size refers to your unchangeable bone structure, while hip size is the overall measurement that includes both the pelvic bones and the soft tissues (muscle and fat) surrounding them. You can alter your hip size by changing your body composition, but not your pelvic bone size.

To achieve a more hourglass shape, the best natural approach is to build muscle in your hips and glutes while managing body fat, which can help create the illusion of a smaller waist and wider hips.

No, hip implants are a surgical procedure that carries significant risks and is not a natural way to alter your body. It is essential to consult with a medical professional to understand the potential dangers and explore safer alternatives.

Exercises like Kegels, squats, and yoga poses such as the butterfly stretch can help strengthen and improve the flexibility of the pelvic floor muscles, which contributes to overall pelvic health and mobility.