In Nigeria, having a curvier figure isn’t just a trend, it’s often seen as a sign of beauty, confidence and even status. You see it in music videos, on social media and even at weddings. Many women want fuller hips and a bigger bum, not for anyone else, but to feel good in their own skin.
If you’ve ever searched online for how to get big buttocks and hips in Nigeria, you’ve probably seen hundreds of tips, creams, pills and workouts. But before you rush to buy a product or start a routine, let’s get one thing clear: not all methods are safe, and not all bodies respond the same way.
We spoke with Dayo Pius, a fitness expert who built her curves naturally, to bring you the real perspective (all quotes in this article belong to her). This guide will walk you through how to get big buttocks and hips in Nigeria, what works or what doesn’t, and how to go about it without damaging your health.
The Truth About Growing Your Buttocks and Hips
1. Genetics Play a Role, But You Can Still Grow
Your bone structure is the foundation. If you have naturally narrow hips, you can’t widen your bones. But what you can do is build muscle and gain healthy fat in the right places.
“First, understand your genetics. I naturally have a rectangle-shaped body, no curves. But I trained in a way that gave me the illusion of curves.”
Some people are naturally curvier because their bodies store fat more easily in the hip and bum area. Others need targeted workouts to achieve it, but it’s still possible.
2. Avoid Quick-Fix Scams
There’s no shortage of creams, pills, and illegal injections on the market. You’ve probably heard of Apetamin, yodi injections or even unmarked creams sold in WhatsApp groups. Don’t fall for them. Many of these products contain steroids, banned substances or unregulated hormones that can harm your liver, affect your menstrual cycle or damage your skin.
If a product promises overnight results, it’s most likely a scam. Even if it works for a while, it might leave lasting damage. So the safest bet? Build your shape gradually, using methods that are proven and safe.
Natural Ways to Get Bigger Buttocks and Hips in Nigeria
A. Exercises That Work for Bigger Buttocks & Hips
The secret to growing your buttocks and hips with exercises is consistency.
“I made sure my gym was very close to my house because consistency is key. It’s not about going once or twice. When I stayed consistent — with proper training and eating — I started seeing changes within 3 to 6 months. That visible change was what motivated me to keep going.” – Dayo Pius
To grow your glutes, hips, and bum, you need to focus on compound glute exercises. Dayo’s go-to workouts are:
1. Barbell Hip Thrusts
This exercise targets mainly your bum. It’s one of the most effective exercises for actually building size and shape in your buttocks.
Sit on the floor with your upper back on a bench. Roll a padded barbell over your hips. Bend your knees, feet flat. Push through your heels to lift your hips until your thighs are level with the floor. Squeeze, hold, then lower slowly.
2. Romanian Deadlifts (RDLs)
RDLs target your hamstrings (back of your thighs), glutes, and lower back. It helps create that under-butt curve and improves bum lifting.
Stand tall holding dumbbells or a barbell. With a slight bend in your knees, hinge at the hips and slowly lower the weight down your legs while keeping your back flat and chest up. You’ll feel a deep stretch in your hamstrings. Once you reach just below your knees or mid-shin (without rounding your back), return to standing by squeezing your glutes.
3. Hip Abduction
This targets the sides of your glutes—the part that gives your hips that “wider” appearance and helps fill out jeans.
Sit on a hip abduction machine with the pads resting on the outside of your thighs. Push your legs outward against the resistance, then bring them back slowly.
How it works (standing/band): Stand with a resistance band around your legs, then step side to side while keeping your knees slightly bent. Or you can lift one leg sideways in the air repeatedly.
4. Step-Ups
Step-ups tone your thighs and lift the bum at the same time.
Find a bench or sturdy chair. Step up with one leg, pushing through your heel, and bring your other leg up to stand on the bench. Step back down and repeat on the same leg or alternate.
5. Cable Kickbacks
Best if you want to target your lower glutes, which gives you a fuller, lifted butt shape.
Using a cable machine with an ankle strap, stand facing the machine and kick one leg straight back behind you, squeezing your glutes. Bring it back slowly. You can also do this with a resistance band or ankle weights at home.
If you want that illusion of bigger hips, you have to train the muscles around your hips. You can’t change your bone structure, but you can work on your quads and hamstrings to give you that shape. For instance:
6. Upper Body Training
This is the thing: Most women who want a curvier figure focus only on their lower body — hips, bum, thighs. But if you want that true hourglass shape, you can’t ignore your upper body.
Training your upper body (especially your back and shoulders) gives you a wider upper frame. When you combine that with a smaller waist and fuller hips, it naturally creates more contrast, making your waist look even smaller and your hips more pronounced.
These are some key upper body areas to train:
Your shoulders (Dumbbell shoulder press), Upper Back (Lat pulldowns), Chest and Arms (Push-ups) etc.
Dayo’s Weekly gym routine:
- Day 1: Heavy glutes, quads, and hamstrings
- Day 2: Upper body (because you need balance for that hourglass figure)
- Day 3: Side glutes and outer quads
- Day 4: Glutes, hamstrings, and cardio
Other exercises that help you grow your buttocks and hips include:
1. Squats
Stand with your feet shoulder-width apart. Lower your body as if you’re sitting back into a chair, keeping your chest up and knees behind your toes. Go as low as you can while keeping good form, then push back up through your heels.
2. Lunges
Start standing. Step one leg forward and lower your body until both knees form 90-degree angles. Push back up and repeat on the other leg. You can lunge forward, backward, or to the side.
3. Glute Bridges
Lie on your back with your knees bent, feet flat on the ground, and arms at your sides. Press through your heels to lift your hips off the floor, squeeze your glutes at the top, then lower back down.
Stick with these exercises for 4–6 weeks and you’ll notice the firmness, shape, and lift starting to show.
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B. Eat Nigerian Foods That Promotes Curves
If you want to grow bigger buttocks and hips naturally in Nigeria, you need to eattt. Food is not just fuel; it’s the foundation of any body transformation. You can squat every day all you like, but if you’re not eating enough of the right foods, your results will be slow or non-existent.
“You can’t say you want to grow your body and then eat like a rabbit lol. Your body needs food to grow. Think of it like a generator: food is your fuel. I had to eat in a calorie surplus because I was a naturally skinny girl. That meant I needed more calories than my body was burning.”
To build bigger curves, your body needs three things from food:
- Calories (to gain healthy weight)
- Protein (to build and maintain muscle)
- Healthy fats and carbs (to store fat in the right areas and fuel workouts)
“There’s no “special” food that grows your curves. I didn’t cut anything from my diet. I’m deeply rooted in Nigerian food. What matters is your portion size and balance. If you’re eating only carbs with no protein or healthy fats, you won’t see results. For example, if you’re eating jollof rice, make sure you add protein (like chicken or egg) and some vegetables to balance it out.”
Some women genuinely find it hard to eat large meals. The trick is to eat smaller meals more frequently and to add calorie-rich snacks between meals. Aim to eat every 3–4 hours, even if it’s something small. Don’t skip meals. Don’t rely on “appetite stimulants” right away. Let your body adjust naturally.
How Should Someone Arrange Their Plate?
Before you plan your meals, you need to know things like: Your body weight, your age, how active you are and your fitness goals.
Use a TDEE calculator online to find this. Different foods have different proportions. When you know your target numbers, you can use a digital scale to portion your food.
C. Waist Training & Its Effects on Hip/Bum Appearance
Waist trainers don’t grow your hips or buttocks. What they do is give the illusion of a smaller waist, which makes your hips and bum stand out more. If you want to use a waist trainer, go for a soft one. Don’t sleep in it. Don’t wear it too tight. Wear it for a few hours a day at most. And combine it with diet and exercise for real results. As Dayo says:
“Waist trainers do not burn belly fat. They’re just for aesthetic purposes — like to wear under clothes. If waist trainers actually worked, nobody in the world would have belly fat.”
Bonus: Weight Gain Tips (For Slim Ladies Who Don’t Add Easily)
Some women eat and eat but don’t gain weight. If this is you, try:
- Eating calorie-dense meals (e.g. rice + beans + avocado + fried plantain)
- Drinking smoothies made with bananas, oats, milk, and peanut butter
- Adding more healthy fat to every meal
- Eating at least 3 full meals and 2 healthy snacks daily
FAQs on Getting Bigger Buttocks and Hips in Nigeria
1. Can slim people grow big hips?
Yes. With enough calories, proper workouts, and consistency, slim ladies can grow curves.
2. What Nigerian foods make your buttocks and hips bigger fast?
High-protein, high-fat, and high-carb foods like eggs, beans, avocado, fufu, okpa, sweet potatoes, and groundnut.
3. Is Apetamin safe?
No. It’s banned in most places and can harm your liver. There are safer options.
“Most skinny girls have tried Apetamin, weight gain syrups, etc. But the truth is: Apetamin just makes you sleepy and gives you fake hunger. You end up overeating, but it doesn’t always go to your bum.” – Dayo Pius
4. Can you get a smaller waist from working out?
“Not really. Having a small waist is about reducing fat in your midsection. There’s no workout that targets waist fat directly. Abs don’t equal a small waist—your waist can be wide and still have abs. If you want to reduce your waist, focus on diet and cardio. That’s what helps with fat loss.”
5. How long before I see results?
Between 3 weeks to 6 months, depending on your body type and commitment.
6. What about slim firls who can’t afford the gym?
“The gym isn’t the only place you can grow your body. If you train right at home, you can build a body that looks attractive, regardless of your natural shape.
At home, use DIY weights. The secret is progressive overload — your body needs increasing tension to grow. And that’s the only reason gyms are convenient: they have heavier weights.”
Final Words
Getting bigger hips and buttocks is not impossible. You just need the right food, exercise, rest and patience. Avoid shortcuts that harm your health, build a routine and stick to it.
Your curves will come with time. And as they grow, remember: your confidence isn’t in your hips or bum. It’s in how you carry yourself, curvy or not.
If you’re serious about getting started, save this guide, create your meal and workout plan today, then track your progress every week. Your body deserves time and care, and hey, you’ve got this!
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