Leg lifting, hip lifting, squatting and kicking are all exercises to exercise the hips. The first thing to lift the hips should be the dumbbell side squat. This is an enhanced version of the traditional side squat, which can exercise endurance more effectively, and is more conducive to long muscles and rich buttocks.

Feet apart, slightly wider than shoulders. Turn your big toe gently and bend your knees to do side squats. Your left leg should be completely straight as a fulcrum.

Continue to squat until your thighs are parallel to the ground. Then use hip strength to urge yourself to stand up again and straighten your right leg. You don't need to put your feet together anymore. Throughout the exercise, you will continue to keep your feet slightly wider than your shoulders.

Now, do the same squat on the other side. Tilt down until your knees are bent 90 degrees, and then try to stand up. This time, remember to straighten your legs again and keep your feet in the same position. This posture can protect your knees and keep your muscles in better tension and support.

2. Try sweet potatoes.

There are many kinds of buttocks, and many people in the market claim that they can replenish the lost collagen in various ways and re-increase the muscles around the buttocks. But pay attention to the distinction.

3. Sit down.

In fact, as long as you insist on sitting, your hips will get bigger. According to the research published in Cell Physiology, the researchers found that the pressure exerted by sitting for a long time on the buttocks would lead to the accumulation of fat in this area. Cells will respond to their surroundings. As one researcher explained, sitting for a long time will squeeze fat cells and "produce more triglycerides (the main form of fat storage in the body) faster.

4. Practice yoga. There are many yoga postures used to exercise the buttocks. These exercises can help shape the hip muscles and make them more elastic, thus making hip movements easier. Frog pose, pigeon pose, lizard pose and cow face pose are all yoga poses that you should be familiar with.