Did you know your hips are one of the most important parts of your body? Let’s break down why they matter, how to support them, and how they hold onto more than just “fat”. From movement to hormones to stress, your hips play a major role in how you feel every day.
If there are a few things you should never comment on a woman’s body, it’s her weight, her stomach, and especially her hips. Honestly, it’s best not to comment on any woman’s body…but hear me out on this one.
Hips are “heavy” in meaning for women, but they’ve also become one of my favorite parts of the body to understand and talk about. You’re told you don’t want wide hips, but then being too straight isn’t right either. You also hear that hips change after pregnancy or that weight gain in the hips during perimenopause or menopause is “bad,” and it’s confusing, contradictory, and completely misses the bigger picture.
Your Hips Are a Foundation
Physically, your hips are one of the most important structural centers in your body. They connect your upper and lower body, support your posture, and impact how you move every single day. Strong, mobile hips support your pelvic floor, take pressure off your lower back, and help your body function the way it’s actually supposed to. Your glutes, hip flexors, and deep stabilizers all work with your pelvic floor to create strength, balance, and control.
When your hips are tight or weak, things start to fall out of alignment…aka hello discomfort, bad posture, and imbalances. And yes, your pelvic floor feels that too. It can become weak, overly tight, or just not function properly, which can affect everything from core strength to bladder control.
But, it’s not just physical. Your pelvic floor is tied to your nervous system, your stress levels, and your sense of feeling safe in your body. When it’s supported, you feel grounded, calm, and more connected. When it’s not… your body will let you know. Trust me.
And in my favorite more holistic outlook, your hips and pelvic space hold a lot. Stress, tension, and emotions you didn’t even realize you were carrying. That’s why hip openers hit different. It’s not just a stretch, it’s a full release.
Your Hips & Hormones
Your hips are also very tied to your hormones, and this is where people get it twisted. Women naturally store more fat in their hips and thighs because of estrogen, and that’s not a bad thing. It’s actually protective for your metabolism, hormones, and overall health.
But then phases like perimenopause or menopause hit and suddenly any change in your body is labeled as “weight gain” or something you need to fix. In reality, it’s your body communicating. Your hormones are shifting, and your hips are a big part of that conversation.
Estrogen, cortisol, and blood sugar all play a role here. If you’re stressed, under-eating, overdoing it, or your liver isn’t properly detoxing hormones, your body will hold onto more. And a lot of the time all that “more” goes into your hips.
So instead of fighting your body, support it. Eat enough, prioritize protein and fiber, support your liver (I’ll tell you how soon), and honestly,just try to calm down.
Your Hips Hold More Than You Think
This is my favorite part, and something we really don’t talk about enough.
Your hips don’t just hold fat. They hold tension, stress, and sometimes even emotional experiences your body didn’t get a chance to process. When you’re constantly in go-go-go mode or living in stress, that energy has to go somewhere, and a lot of the time, it settles right into your hips and pelvis.
This area is so closely tied to your nervous system, your sense of safety, and your femininity. When you’re disconnected, overwhelmed, or holding things in, your body often responds by tightening and protecting this space.
That’s why hip-opening movements hit different. It’s not just a stretch, it’s a release. Sometimes it feels grounding, sometimes emotional, sometimes you don’t even realize how much you were holding until you let it go. It’s your nervous system finally getting a chance to exhale.
And this is exactly why slowing down matters. Stretching, breathing, gentle movement. It’s not just about flexibility, it’s about loosening the grip. When your body feels safe, it softens. When it softens, it can actually heal, regulate, and function the way it’s meant to.
So if your hips feel tight, heavy, or “stuck,” it’s not something to ignore or push through. It’s something to listen to.
What You Should (And Can) Do
If you want to support your hips, we have think beyond just appearance. Think support, nourishment, and movement. This is where things actually start to shift.
Support your hormones:
Your hips are influenced by estrogen, cortisol, and blood sugar, so this isn’t just about “eating healthy,” it’s about actually supporting your body’s systems.
Focus on:
- Fiber-rich foods (veggies, flax, chia) to help bind and eliminate excess estrogen
- Adequate protein to support blood sugar stability and hormone balance
- Healthy fats (avocado, olive oil, omega-3s) for hormone production
- Cruciferous vegetables (broccoli, cauliflower, brussels sprouts) to support estrogen metabolism
And your liver matters here more than people realize. Your liver is basically your hormone filter as it processes and clears out used-up hormones like estrogen. When it’s overwhelmed or not functioning optimally, those hormones can recirculate and show up as bloating, stubborn weight, or feeling “off.” Supporting it can look like hydration, nutrient-dense foods, and reducing the things that burden it. I also love supportive herbs like milk thistle, which is traditionally used to support liver function and overall detox pathways.
Regulate your nervous system:
Chronic stress = elevated cortisol = your body holding onto more, especially in the hips. This doesn’t mean you eliminate stress (not realistic), but you do support your body in coming back to baseline. Think breath-work, walking, sunlight, and slowing down your day where you can.
Stretch daily:
Even a few minutes can make a difference, especially if you carry tension in your hips.
My go-to’s:
- Pigeon pose
- Low lunge
- Child’s pose
- Frog pose
Strengthen your hips + pelvic floor:
Mobility is important, but strength is what creates real support.
Think:
- Squats
- Glute bridges
- Lunges
- Deadlifts
At the end of the day, it’s time we stop overanalyzing and criticizing and start appreciating what our bodies are actually doing. Hips aren’t a flaw or something to fix. They’re a powerful, functional, feminine part of us that support movement, hormones, and literally life itself. So maybe it’s time we bring back making hips sexy in the way that actually matters: strong, supported, healthy, and fully embraced for everything they do.
-Olivia Jade
Jaded By Olivia Jade 