1, as long as you strengthen the practice of hips and thighs, you can get better. If you can go to the gym, insist on doing squats two or three times a week (slowly), and then practice some leg training equipment (mainly thighs). There is a leg abduction machine, which can effectively stimulate both sides of buttocks.

2. If you don't go to the gym, practice squats at home with your bare hands, because to stimulate your hips, squat as low as possible (knees should not exceed your toes as far as possible), do dozens in a group (depending on your ability), and finish a group of rest 1 minute or so. If you are doing it, make a 2.3 group. It's not bad to put your legs on your back. Lie flat on the bed with your upper body, lift one leg, lift it perpendicular to the bed, and then lift the other leg (lift the two legs alternately). Take a rest for a minute until you are exhausted.

3, it is important to persist, long-term adherence to leg and hip exercise.

4, not less than three times a week, and add some high-protein foods: egg white, milk, beef, fish.