The Powerful Role of Genetics
Genetics are a primary determinant of your body shape, including the width of your hips. Just as you inherit eye color or height from your parents, you inherit a genetic blueprint that influences your skeletal structure and how your body distributes fat. This is why some people are naturally 'pear-shaped,' storing more fat in their hips, thighs, and buttocks, while others are 'apple-shaped,' carrying more weight around their abdomen. You cannot change your fundamental skeletal structure, which is a key factor in your hip width, but you can influence the soft tissue surrounding it through diet and exercise.
Skeletal Structure and Inheritance
Your pelvic bone structure is set after puberty, and its width is a foundational element of your hip size. Research has even shown that pelvic bones can continue to widen slightly as you age, even after vertical growth has stopped. This means that some changes in hip size are a natural, non-preventable part of the aging process, influenced by your inherited genes.
Hormonal Influence Throughout Life
Your hormones play a significant role in shaping your body, especially for women. Hormonal fluctuations are a major answer to the question of what causes hips to get bigger.
Puberty and Estrogen
During puberty, a surge in the hormone estrogen causes a woman's pelvis to widen and encourages fat to be stored in the hips, thighs, and breasts. This is a natural, evolutionary process that prepares the body for potential childbirth by creating a wider pelvic area.
Pregnancy and Childbirth
Pregnancy is another significant hormonal event that can lead to wider hips. The hormone relaxin, released during pregnancy, helps loosen ligaments in the pelvic area to prepare the body for delivery. While some of this widening can be permanent, the extent varies from person to person.
Menopause and Fat Redistribution
As women transition into menopause, estrogen levels decline, which can cause a shift in fat distribution. Instead of storing fat in the hips and thighs, the body may begin storing it in the abdominal area, a pattern more similar to men.
The Impact of Lifestyle and Body Composition
While genetics and hormones set the stage, your diet, exercise habits, and overall body composition can also influence the size of your hips.
Overall Body Fat
Weight gain is a direct cause of larger hips, especially for those with a genetic predisposition to store fat in that area. A surplus of calories, particularly from processed foods and sugary drinks, contributes to overall body fat. You can't spot-reduce fat from your hips, but losing overall body fat through diet and exercise will reduce fat stored there.
Muscle Growth
Strength training that targets the gluteal muscles and hip abductors can increase muscle mass and contribute to the appearance of bigger, more toned hips. For example, exercises like squats, hip thrusts, and side lunges build muscle in this region.
A Closer Look at the Causes
Let's break down the different factors in a side-by-side comparison.
| Factor | Role in Hip Size | Can it be changed? |
|---|---|---|
| Genetics | Inherited skeletal shape and fat storage patterns. | Largely unchangeable. |
| Puberty | Estrogen-driven pelvic widening and fat storage. | A natural, developmental process. |
| Aging | Natural widening of the pelvic bones over time. | A slow, natural process. |
| Hormones | Estrogen and other hormones influence where fat is stored. | Can be influenced by lifestyle, but fundamentally biological. |
| Body Fat | Overall weight gain leads to fat deposits, often in the hips. | Can be managed through diet and exercise. |
| Muscle Mass | Targeted exercises can build muscle, increasing size. | Can be controlled and developed through strength training. |
| Lipedema | A medical condition causing abnormal fat accumulation. | Requires medical diagnosis and management. |
How to Manage Changes to Your Hip Size
If you are concerned about your hip size, it is important to first understand which factors are at play. If genetics or your bone structure are the main cause, embracing your natural body type is key. If lifestyle factors are a concern, there are manageable steps you can take.
Practical Tips for Healthier Hips
- Prioritize a Balanced Diet: Focus on whole foods, lean proteins, and complex carbohydrates while limiting processed foods, excessive sugar, and sugary drinks.
- Engage in Regular Exercise: Combine cardiovascular activity to help reduce overall body fat with strength training exercises that build muscle in the glutes and hips, such as squats, lunges, and glute bridges.
- Manage Stress: Chronic stress can lead to elevated cortisol levels, which is linked to increased fat storage. Incorporate stress-reducing techniques like meditation, yoga, or deep breathing into your daily routine.
- Get Enough Sleep: Aim for 7–9 hours of quality sleep per night. Poor sleep can disrupt hormonal balance and increase cravings.
For more detailed guidance on managing weight and healthy eating, an authoritative resource like the Harvard T.H. Chan School of Public Health is a valuable source of information.
Conclusion
While the sight of larger hips can be confusing, the causes are a mix of genetics, hormones, aging, and lifestyle. Your underlying bone structure is largely determined by your genes, and hormonal changes during puberty and pregnancy have a profound effect on body shape. However, managing your body fat and building muscle through a balanced diet and regular exercise can influence your overall hip size and contour. Understanding these factors is the first step toward a healthier and more informed approach to your body's unique shape.
