Men and women practice buttocks in the same way. Hips should be practiced, and exercise is the most effective. In fact, as long as you do a sport, you can easily have charming hips. That is, when standing, your legs are shoulder width apart, your toes are spread out, your knees must be straight, and then you can squeeze your ass in. It is best to clip it more than 20 times like this. You can often do this exercise while watching TV or when you are free, which will gradually make your hips smile.

There is also a particularly good equipment training, that is, lunging squat, which can not only make the hips stand up, but also shape the curves of long legs.

I suggest that you practice it as the key movement of your legs every time you train.

Hold a dumbbell in each hand and hang it on the side, hold your chest and abdomen, and stand with your feet as wide as your hips; Hold your chest, abdomen and waist, and take a big step forward with your right foot; Squat makes the knee joint and ankle joint on the same vertical line, the other leg is straight back, and the weight is evenly distributed on both legs. Hips sink, hind legs kneel down until knees are close to the ground. After a short pause, return to the original road.