The hip joint is a ball-and-socket type joint and is formed where the thigh bone (femur) meets the pelvis. The femur has a ball-shaped head on its end that fits into a socket formed in the pelvis, called the acetabulum. Large ligaments, tendons, and muscles around the hip joint hold the bones (ball and socket) in place and keep it from dislocating.if a shapelier booty and hips are your goal, know that it’s possible with hard work and consistency. You won’t get it overnight, but you can tone your hips and derriere over time, shedding fat and achieving a firmer, rounder look for your hips.
Create the illusion of wider hips that make your waist smaller and your butt larger through dieting, exercise, or shapewear and use of belt when putting on a dress.
Wear shapewear with hip padding. shapewear is readily available in shops at affordable prizes put them on and look good without exercise.
change your diet and eat healthily. food that increases the size of your butt and hips,
1. Eat Salmon. Salmon is a great source of protein
2. Flax seeds not only boast a good amount of omega-3 fatty acids per serving but also high amounts of magnesium, phosphorus, and B vitamins
3. Eggs are highly nutritious, providing plenty of selenium vitamin B12, riboflavin, and phosphorus.
4. Quinoa is a nutrient-rich seed that has protein.
5. Brown rice provides the perfect balance of complex carbs and protein, with over 5 grams of protein per cooked cup (195 grams).
Get plastic surgery such as hip implants.
This move directly targets your core and outer thighs.
- Start with your feet together with a light- to a medium-weight dumbbell in your right hand.
- Keep your right leg straight and begin to raise your leg directly out to your side. Allow the weight of the dumbbell to rest against your leg.
- Slowly return back to the center and repeat.
Side leg lifts
This move targets the hip and glutes more directly.
- Lie down on a mat on your right side with your back, neck, and head in a neutral position.
- Rest your head on your arm, which should be extended above your head.
- Stack your legs on top of each other.
- Brace your core and begin to raise your left leg as high as you can. Pause at the top.
- Slowly return to starting position.
This exercise is great for your glutes.
- Start by lying on the floor. Keep your back straight and bend your knees at a 90-degree angle. Your feet should be flat on the ground.
- Keep your arms straight at your sides with your palms facing down.
- Breathe in and push through your heels. Lift your hips up by squeezing your glutes, hamstrings, and pelvic floor.
- Rest your upper body on your back and shoulders, forming a straight line down to your knees.
- Pause for 1 to 2 seconds at the top and return to the starting position.
This is one tones the lower body.
- Start in an upright position with your feet slightly wider than shoulder-width apart. Your toes should point out slightly.
- Bend your knees and push your hips and butt back as if you’re about to sit in a chair.
- Keep your chin tucked and neck neutral. Dropdown until your thighs are parallel to the ground.
- Be sure to keep your weight in your heels and knees bowed slightly outward.
- Extend your legs and return to an upright position.
- Start with your feet wider than shoulder-width apart and arms bent out in front of you.
- Squat down, pushing your hips and butt back, until your thighs are parallel to the ground.
- On the rise, kick your right foot out to the side as high as it’ll go — think kickboxing.
- When your right foot comes back to the ground, immediately squat again.
- Repeat with the left foot.
A single rep is 1 right kick and 1 left kick. Do 10 reps to start for 3 sets. Then move up to 15 reps for 3 sets.
Follow the same steps as for squat kicks, but hold a dumbbell in each hand. The dumbbell should rest on your shoulders, just below your chin.
- Start in an upright position, with your feet slightly wider than shoulder-width apart and toes slightly pointed out. Hold a dumbbell in each hand.
- Bend your knees and push your hips and butt back as if you’re going to sit in a chair.
- Keeping your chin tucked and neck neutral, drop down until your thighs are parallel to the ground. You should keep your weight in your heels and knees bowed slightly outward.
- Extend your legs and return to an upright position.
Split leg squats
These are also known as Bulgarian split squats. They work the legs and glutes and increase your stability.
- Split your stance and stand lunge-length in front of a bench.
- Rest the top of your left foot on the bench.
- Lunge on your right foot, keeping your chest up, until your left knee nearly touches the ground and your right thigh is parallel with the ground.
- Return to standing.
Complete 10 to 12 reps, then switch legs. Do 3 sets
This move is a great way to strengthen your quadriceps.
- Assume a squat position with your arms comfortably bent in front of you.
- Maintain the squat position and begin to step to the right.
- For an intense burn, stay low for as long as you can.
- Walk 10 steps to the right, then 10 steps back to the left. Do 3 sets.
When a standard hip lift gets easy, try a single-leg hip lift.
- Start by lying face-up on your mat with your knees bent. Keep your feet on the floor. Face your palms down at your sides.
- Lift your right leg up off the ground and straighten it out in front of you.
- Keep your left leg bent.
- Press your left heel into the floor and lift your pelvis up toward the ceiling.
- When you reach a stiff bridge position, squeeze.
- Slowly lower back down to the ground.
Repeat for 30 seconds. Switch, and complete 30 seconds with the opposite leg up to round out this exercise.
For optimal results, make sure that your back doesn’t sag so your glutes are doing the work.
- Assume the starting position on all fours, with your knees hip-width apart, hands under your shoulders, and neck and spine neutral.
- Brace your core and begin to lift your left leg. Keep your knee bent, with your foot staying flat and hinging at the hip.
- Use your glutes to press your foot directly toward the ceiling. Squeeze when you reach the top.
- Make sure your pelvis and working hip stay pointed toward the ground.
- Return to the starting position.
Chair and other yoga poses
A number of different yoga poses can target your glutes and hips, like chair pose.
- Start standing straight with your feet together and arms down by your sides.
- Keeping your feet stationary, bend your knees and send your arms straight out overhead. Your thighs should be as close to parallel as they’ll go.
- Keep your gaze straight ahead.
- Hold for 30 seconds.
After you get your final results make sure you maintain your shape and eat healthy