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Do you feel some inward depressions towards the side of your hips? If that is something that you have been noticing, we would suggest that the condition if known as hip dips. The condition isn’t life-threatening but knowing the exercises to get rid of hip dips can help you get the body of your dreams.
To be fair, the convolutions around the side of your hips, especially in between the waist and the thighs can make your body look very disproportionate. Exercises and stretches have been found quite beneficial for the condition.
In here, we are going to share some of the best exercises to minimize hip dips and to get the body of your dreams without doing much.
What are Hip Dips?
Hip dips are often referred to as the dent like depression on the side of the hips, just below the start of the hip bone.
These shapes against the opposite of the curves in women, causing them to have indentations which are often quite and often very minimally noticeable. They are a completely normal addition to your body structure, so if you have been worried about the same, it is best that you get over it.
The condition is always known as violin hips as well and has been suggested to often stand out from your normal body structure, making it a noticeable trait.
What Causes Hip Dips?
When it comes round to hip dips, it is tough to suggest what could be causing the condition. It is a myth that people believe that hip dips is caused because of the presence of excess accumulated fat. That is not necessarily the case and is more likely because of the morphology of the body.
This is the reason why it is important that one understands the situation first, knows about the causes and then make a remark around the same.
When it comes to explaining the causes of hip dips, it is believed that the same occurs when the skin is tightly attached to a deeper part of the thigh bone, known as the trochanter.
The improper distribution of the fats and the muscles around the area can also often contribute to the formation of hip dips as well.
Additionally, the occurrence of hip dips is also dependent on the overall structure of your body as well, so if you do have a wider pelvis, chances are that hip dips is a common factor for you to experience.
Exercises to Get Rid of Hip Dips
When it comes to the hip exercises for women to get rid of hip dips, the options for it are actually quite extensive.
There are a number of exercises which have been found quite beneficial for getting rid of the hip dips by enhancing the muscle building and burning of the excess fats.
For every exercise that you indulge in, it is important that you focus on doing it the right way. Given that there are so many exercises that you can practice, the only key to this is doing every single pose correctly.
To help you get answers on how to get rid of hip dips, we have sorted out some of the best options for you.
1. Side Hip Openers
[embedyt] https://www.youtube.com/watch?v=ZVfcRHhcBgg[/embedyt]
The side hip openers, often also known as the fire hydrant is one of the most effective hip dip exercises. It directly targets the hips, the outer region of the thighs and even the buttock, and helps shape them.
For this exercise, it is important that the body is firmly planted on the ground and that you have your entire body weight evenly distributed out so it is easier for you to do it.
If you want to up the difficulty level in the exercise, place a dumbbell on the back of your knee while doing it.
How to do it?
- Start by placing a yoga mat on the ground and being on top of it on all your fours
- Keep your arms placed directly under your shoulders in a linear fashion
- Simultaneously, keep your knee placed directly underneath the hips’
- Start by inhaling deeply and lifting the left leg straight to make a 90 degree angle with the other leg
- Once you have stretched it out in the back, bring it back in gradually
- Don’t touch the ground with your knee and again lift it back to form a perpendicular
- Do the same thing with one leg for a few times first
- Then switch to the other leg
How often?
- 15 reps with each leg
2. Glute Bridges
[embedyt] https://www.youtube.com/watch?v=_leI4qFfPVw[/embedyt]
For you to get rid of hip fat, it is important that you target the glutes which are often the area which are made of the stubborn fats. The glute bridge exercise has been found quite beneficial in helping tone the glutes, engage the muscles around it for better efficiency.
It is very important that you practice this exercise with efficiency and do it the right way if you want to churn better results.
How to do it?
- Start by laying down over a yoga mat
- Bent your knees and ensure to keep your feet shoulder width apart
- Keeping your back straight, put your pressure on the lower part of the body to lift your hips up
- Hold this position for a few seconds and gradually lower your hips back on the ground
How often?
- 10-15 reps each
3. Side Leg Raises
[embedyt] https://www.youtube.com/watch?v=jgh6sGwtTwk[/embedyt]
One of the most effective exercises to get rid of hip dips is with side leg raises. This has been proven beneficial, especially for toning your thighs and the area around your hips. It also helps in toning the muscles and helps get rid of the unnecessary accumulated fats that could be causing the hip dips.
How to do it?
- Start by lying down on your side on the yoga mat
- Keep your legs extended out, keeping one above the other
- Keep your head stationed over your folded hand under the eyes
- Keep your other hand over your hips for stability and balance
- Once the position is fixed, lift the leg on the above in the air, stretching it completely
- Make sure that your legs are forming a V shape with each other
- Lower the leg once in the air and keep repeating that same position on one side and then the other
How often?
- 10-15 reps on each side
4. Standing kickback lunges
[embedyt] https://www.youtube.com/watch?v=RyJlsPEYqt0[/embedyt]
If you have been looking into the exercises that can provide with immediate results in shaping the hip region, the kickback lunges are possibly the best option for you to look into. It has direct impacts on the thighs and buttocks for seamless shaping and contouring.
This exercise has also been proven beneficial for improving stature and balance as well. It is important that you engage your entire core through this exercise and especially for better results in getting rid of the hip dips.
How to do it?
- Stand straight, with your spice erect and your hands in a prayer position
- Start by inhaling deeply and lifting your right knee up to your chest
- Exhale after that and then take the lifted leg back to form a slanted stretch
- Sink into a lunge position and then stay in that position for a few seconds
- Inhale again and repeat the same thing again
How often?
- 12 lunges in each set
5. Bench Step-Ups
[embedyt] https://www.youtube.com/watch?v=vp7V-Wcym98[/embedyt]
Another amazing and quite effective hip dip exercises that you can look into is the Bench Step Ups. Let me clarify for a fact that this exercise is not for the faint hearted. It engages the buttocks, hips and the thighs, helping tone and shape them simultaneously. If you have been having a hard time keep your hip dips in check, doing this on a daily basis can help get rid of that issue for good.
How to do it?
- Start by placing a gym bench and stand beside it in the lengthwise
- Step up on the stool with your right foot and stretch out your left leg sideways in the air
- Hold this position for 3 seconds
- Gradually lower the raised leg and put it down on the ground first followed by the right foot
- Do this ensuring to keep your balance in check
How often?
- 10 reps of each leg
6. Donkey Kicks
[embedyt] https://www.youtube.com/watch?v=SJ1Xuz9D-ZQ[/embedyt]
As weird as the name of the exercise might sound, it is actually one of the best exercises to minimize hip dips. It targets the hip joint region along with the thighs to promote better muscle strengthening and reduces the appearance of the hip dips that you might have been complaining about.
How to do it?
- Start by getting on all fours over a yoga mat
- Ensure that your torso is completely straight and parallel to the ground
- Keep your palms on the ground, just beneath the shoulders for added support
- Once in the position, lift your right leg and extend it straight behind you
- Push it back up in the air first and then bring it back down
- Avoid touching the ground with the knee and lift it back up again
- Repeat with the other leg as well
How often?
- 10 reps with each leg
7. Lateral Side Leg Lifts
[embedyt] https://www.youtube.com/watch?v=cLxf88HZ85Y[/embedyt]
Yet another one of the ways on how to get rid of hip dips is with the lateral side leg lifts. Doing this standing ensures to put pressure on the thighs and the hip region for faster results in curing the discomfort. It is very important that you don’t push yourself out of the way because then the same can cause you disbalance.
How to do it?
- Start by standing straight, facing a wall, to ensure that you have support in case you lose balance
- Keep your legs joined and bring your palms in front of your chest
- Start by putting pressure on one foot and lift the other leg sideways, ensuring to keep your body static
- Inhale during the process
- Exhale and lower the leg back to the initial position
- Do the same thing with the other leg as well
How often?
- 10-15 reps on each side
8. Planks
[embedyt] https://www.youtube.com/watch?v=pvIjsG5Svck[/embedyt]
Explaining planks doesn’t require any kind of excess explanation. This core exercise has been found to be quite beneficial in helping promote better core strength and even gets rid of the constant complaints of hip dips that you might have been struggling with.
Planks also strengthen your hip muscles and prevent the excess accumulation of fats that end up causing the appearance of the hip dips. It is important that you always start with the basic planks first and then increase the level of difficulty of the same.
How to do it?
- Start by laying down on the yoga mat on your stomach, with your face down
- Keep your toes curled to hold on tight to the ground
- Place your forearm flat on the ground and lift your body off of the floor
- Keep all your pressure and weight on the forearm and try and distribute it out throughout the body
- Hold this position for a few seconds and then lower yourself back on the mat
- Repeat this for a few more times
How often?
- 10 reps in one go
9. Squats
[embedyt] https://www.youtube.com/watch?v=aclHkVaku9U[/embedyt]
When it comes to squats, it is very important that you practice it gradually and don’t go to town right off the bat. Squats engage the hips, buttocks as well as the thighs, helping tone and shape the body for better results. It can be helpful in shaping the buttocks very effectively and even gets rid of the hip dips with efficiency.
How to do it?
- Start by standing straight on the yoga mat
- Stand with your legs placed around shoulder width apart from each other
- Keeping your back straight, lower your body to a position as if you are sitting on an invisible chair
- Keep your hands in front of you stretched out parallel to the ground
- Once done in the halfway position, come back up gradually
- Initially, you can do it against the wall to gain better balance
How often?
- 10-15 reps each time
10. Side to Side Squat
[embedyt] https://www.youtube.com/watch?v=mRzSLDqP1s8[/embedyt]
Once you have mastered how to do squats, the next level to this exercise is the side to side squat which engages the core muscles and helps get rid of hip fat as well. Start by doing as much as your body permits and then gradually dip the squat lower for better stretch and results.
How to do it?
- Start by standing straight, keeping your feet placed close to each other
- While moving your body to a squat position, stretch out your right leg to the right
- Once done, bring your left foot to again minimize the distance back to normal
- Once back in the initial position, squat down but this time, move the left foot to the left and bring the right foot in
How often?
- 10 reps on each side
11. Crunches
[embedyt] https://www.youtube.com/watch?v=Xyd_fa5zoEU[/embedyt]
Doing crunches can be painful but as you get used to it, it has been found beneficial not just for toning down your abs but also helping promote better toning of the area around the hip and the thighs.
Make sure that you don’t move your body up abruptly because the sudden stretch can often end up causing strain on the muscles, causing pain and inflammation in the process.
How to do it?
- Start by lying down on your yoga mat
- Once done, keep your hands by your side and relax
- You can fold your knees and keep the heel closer to your buttocks
- Keep your palms interlinked and place them underneath the back of your head
- Lift your upper body up as much as you can and then return to the initial position
- Repeat this till your body permits
How often?
- 10-15 reps on one go
12. Side lunges
[embedyt] https://www.youtube.com/watch?v=4PknCVjSaqY[/embedyt]
Even though lunges are often considered the best option for working your entire leg, we would suggest that you do this if you want to get rid of the hip dips. It isn’t technically one of the best exercises to get rid of hip dips but for the most part, it helps transform the look of your body as well.
How to do it?
- Start by standing straight with your feet underneath your hips
- Stretch out your right foot and then incline your body towards it
- Lower your butt down without curving your body
- Once done, return back to the initial position and then do the same thing on the other side as well
How often?
- 10-15 reps on each side
Other Ways to Get Rid of Hip Dips Aside from Exercise?
It is true that you won’t get instant results getting rid of the hip dips when it comes with the exercise. This is the reason why it is important that you focus on some accessory camouflaging ways that can effectively hide your hip dips till you are working out to tone them for real.
Some of the best ways to do so include:
- By wearing loosely fitted clothing
- Wearing long sweaters that cover the side of the hips
- Wear flares and layer things up to hide the dips
There are a number of ways in which you can effectively get rid of the hip dips. The exercises to get rid of hip dips effectively work when you actually do them correctly. Take your time and emphasise on your poses to ensure better results in the end.
