Do some exercises aimed at exercising your hips. 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. Add two dumbbells. Holding a dumbbell in one hand. When squatting to the right, the right hand dumbbell should be located outside the right hip, and the left hand dumbbell should be located in front of the body and between the legs. When doing the action on the other side, that is, the action on the left, the position of the hand is reversed, that is, the dumbbell of the left hand is located outside the left hip, and the dumbbell of the right hand is located in front of the body and between the legs.

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