How To Get Rid Of Hip Dips: 8 Amazing Exercises That Really Works

What are hip dips?

The inward depression down the side of your body, right below the hip bone, is known as hip dips. Some refer to them as violin hips. Instead of following curves that look like they were drawn with a protractor, the outer margins of your hips have indentations. These indentations can be little and barely noticeable or large and conspicuous. They are a natural component of your anatomy.

You can refer featured image to know how hip dips vs no hip dips or hip dip before and after looks like.

What causes hip dips?

Hip dips happen when the skin is tethered, or attached, to the trochanter, which is the deeper section of your thigh bone. Some people can see these indentations more than others. This is attributable to the quantity of fat and muscle in your body structure, as well as how it is distributed. Hip dips can be more or less apparent depending on hip-width, pelvic shape, and body fat distribution. When you wear certain types of clothing, they may also be more noticeable.

Are hip dips normal?

According to Wiener, hip dips aren’t an indicator of being healthy, ill, overweight, or underweight. ‘While having a higher degree of muscle mass or having more body fat might make hip dips more visible, it’s crucial to realize that hip dips are a component of your bone structure, and while you can improve your body form via training and nutrition, you can’t modify your bone structure. Those who are wondering how to get rid of curves/how to get rid of inner thigh fat will get their answers right over here itself. Be patient and let’s go deep into this.

Is it possible to get rid of hip dips?

While exercising to increase muscle mass and remove body fat can assist to reduce their appearance, it will not eliminate them. This is something we all need to digest and accept after all. You can concentrate on workouts that target several lower-body muscular groups as there are exercises to get rid of hip dips or to get rid of inner thigh fat and use a supplement with isolated exercises as needed.

However, instead of focusing just on your glutes, be sure to develop your whole lower body. There’s more to life than hip dips, and the same may be said for your fitness.

Exercises that minimize hip dips

You can practice some workouts to get rid of hip dips. They can help you in acquiring muscle and losing fat. 

Ensure you’re doing the postures accurately by examining the mirror. Start with your more vulnerable or less adaptable leg in the activities that require each side in turn. Subsequently, you’ll start with the more troublesome side and the subsequent side will have all the earmarks of being simple. 

Start with 1 to 2 sets each day and move gradually up. On different days, you should finish various exercises. Endeavor to do these activities for no less than 20 minutes out of each day, four to six times each week. 

These hip dip exercises will tone and foster your muscles in the following areas:

• Abdominals
• Buttocks
• Hips
• Thighs

If you are wondering how to lose hip dips then the following are the exercises you can perform to help get rid of them.

1. Squats

Squats are an excellent exercise for toning your thighs, hips, and buttocks. Make sure your back is straight and your toes are pointed forward. For added support, contract your abdominal muscles. You can hold a dumbbell while doing these squats.

1. Standing with your feet slightly wider than your hips is a good place to start.

2. Exhale as you slowly lower yourself to the floor, as if you were sitting in a chair.

3. Take a deep breath and stand up.

4. Do this a total of 12 times.

5. Hold the lowest stance for the final repeat and pulse up and down 12 times.

2. Side lunges

Lunges to the side work your entire leg. They aid in the definition of your hips and buttocks. Make sure both of your feet’ toes are facing forward. You can also do these lunges while holding a dumbbell.

1. Standing with your feet directly behind your hips is the first step.

2. As you step your left foot to the left, root into your right foot.

3. Put your foot down on the ground and then drop your buttocks. Your right leg will be straight and your left leg will be bowed.

5. Maintain a firm grip on both feet.

6. Take a step forward and bring your feet back together.

7. Perform a total of 12 lunges on each side.

3. Leg kickbacks

This workout aids in butt-lifting. To preserve your lower back, maintain a strong core. Slowly perform the exercises. This exercise can be done using ankle weights.

1. Get down on all fours, as if in Cat-Cow stance.

2. Keep your hands and knees underneath your shoulders and hips, respectively.

3. Straighten out your right leg. Then slowly raise your leg as high as you can.

4. Return your leg to the floor, but don’t let your foot touch the ground.

5. Perform 15 reps. Keep your leg up so it’s parallel to the floor on the last repetition. Pulse your leg 15 times up and down.

6. Do the same thing on the other side.

4. Glute bridges

Your buttocks and thighs will benefit from this exercise. Abdominals must be engaged. This will aid in the support of your body as well as the strengthening of your abdominal muscles.

1. Lie down on your back, arms by your sides, knees bent.

2. Spread your feet a little wider than your hips.

3. Take a deep breath in and slowly elevate your hips and buttocks.

4. As you return to your original position, exhale.

5. Do this 15 times. Hold the higher stance for at least 10 seconds on the final repetition.

6. Gently draw your knees together and then back apart 10 times.

5. Lying downside leg raises

The outer thigh and buttocks are targeted by these leg raises. Make sure you’re moving your hips and buttocks. This exercise can be done using ankle weights.

1. Lie down on your right side, keeping your body in a single line.

2. Bend your right elbow and support your head with your hand, or maintain your arm pressed against the floor.

3. For support, keep your left hand on the floor in front of you.

4. Raise your left leg slowly into the air.

5. Lower your leg without allowing it to come into contact with your right leg.

6. Perform 20 reps. Keep your leg at the peak of the last repetition and do 20 pulses.

7. Switch sides and repeat.

6. Side curtsy lunges

This pose strengthens your thighs and buttocks on the side. Throughout the game, try to keep as low to the ground as possible. Keep your front foot’s toes facing forward. Make sure you’re taking a genuine stride to the side. These lunges can also be done while holding a weight.

1. Get into a standing position with your feet together.

2. Raise your right leg and place it in front of your left leg.

3. Curtsy lunge with your right knee down.

4. Cross your right foot over your left foot.

5. Do the same thing on the other side.

6. On each side, do 15 lunges.

7. Standing side-to-side squats

The sides of your legs, buttocks, and hips are all worked out with these squats. During these squats, keep your buttocks down low. Squat a little lower each time your feet meet. You can rise a little as you move, but not all the way. Squats with ankle weights are also an option.

1. Stand with your feet close together in a standing stance.

2. Lower yourself to a squat position.

3. Take a step to the right with your right foot.

4. Finally, bring your left foot up to your right foot.

5. Extend your left foot to the left after that.

6. Cross your right leg over to meet your left.

7. Perform 10 squats on each side.

8. Standing kickback lunges

This exercise is excellent for improving body balance and stability. It strengthens the thighs and buttocks. Make sure your front leg and foot are both engaged. Maintain a strong core throughout the position.

1. Begin in the Prayer pose by standing with your hands in front of your chest.

2. Take a deep breath and lift your right knee to your chest.

3. Exhale and step your right leg back while lifting your arms beside your ears, palms facing each other.

4. Make a lunge with your right knee. Keep your toes pointed forward and stay on the ball of your rear foot.

5. Take a deep breath and lift your right knee back to your chest. Return your hands to prayer position at the same time.

6. Perform a total of 12 lunges. Keep your leg back on the last repetition and pulse up and down 12 times.

You can also check out 9 best legs and arm workouts

Conclusion

It’s important to remember that your progress may be slow. You might not notice any changes for weeks or months. Maintain a favorable attitude on your physical appearance. Focus on what you like about your physique by using positive self-talk.

Maintain a healthy lifestyle or wellness plan that you enjoy. Make a list of short- and long-term objectives for yourself. You will feel and look better if you achieve your goals. Now is the time to take the first steps.