Are you looking to rid yourself of hip dips? You’re in the right spot. All you need to know about getting rid of hip dips like what hip dips are, what causes hip dips, how to fix hip dips, how to get rid of hip dips…
You’ll find the following information after reading this article:
- What are hip dips and how do they happen?
- How to fix hip dips?
- How to get rid of hip dips?
- How long does it take to get rid of a hip dip?
- Possible reasons for hip dips
But, remember, Get Rid Of Hip Dips Is Not Rocket Science! Read on to find out why!
Table of Contents
- 1 What are hip dips?
- 2 What causes hip dips?
- 3 how to fix hip dips?
- 4 how to get rid of hip dips?
- 5 How long does it take to get rid of hip dips?
- 6 Some special questions about getting rid of hip dips
What are hip dips?
Hips dips refer to the inward depression that runs along your side, just below your hip bone. They are sometimes called violin hips and are directly related to your bone structure. They have indentations, which are curved edges that look like they were drawn with a protractor.
These indentations can be subtle and barely visible, or quite prominent. Hip dips are part of the structure of the human body and come in many different forms. The width of the hip and the size of the top of your femur will determine the hip dips. Not everyone gets hip dips and hip dips are completely normal.
With that said, hip dips are completely normal for everyone, you don’t have to try to get rid of them, you can work out to make your hips smaller, but don’t overdo it. Social media is making the problem more and more serious.
Many problems are very normal, many body parts with no problems such as not having a thigh gap, a thighbrow, 2 lower back dimples are highlighted as a form of abnormality body and calls for toxic diets and a body-shaming culture that constantly targets people with these body types.
You can choose to live with hip dips like so many celebrities confidently show off hip dips or you can choose to have a fuller and rounder hip.
What causes hip dips?
Hip dips are when the skin is attached to your trochanter, the deeper part of the thigh bone. Some people are more aware of these indentations. This is due to how much fat and muscle you have in your body.
Hips dips may be more prominent or less depending on how wide your hips are, the shape of the pelvis, and the distribution of your body’s fat. You may notice them more if you wear certain clothing.
how to fix hip dips?
You can perform certain exercises to reduce the appearance of hip dips. These exercises can be used to build muscle and lose fat. They are relatively difficult and require a lot of time.
If you are not a persistent person, you cannot work hard every day for years, perhaps surgery is a better solution to treat hip dips. The use of plastic surgery to correct your bone structure to treat a hip dip is still very poorly researched and has some limitations.
how to get rid of hip dips?
Basically, you can’t change your bone structure (which is the root cause of hip hollows) however, you can completely mask the hollow by increasing muscle in that location.
Muscle mass will help make the hips less concave by covering them with muscle that’s increased through exercise.
The effects of exercise include weight-bearing exercises, such as brisk walking or jogging, which work by increasing the amount of force placed on the muscle areas around your hips increasing muscle mass in this area. to fill the hollow of the hip.
There’s nothing wrong with hip dips, as mentioned above, it’s a part of your body caused by your bony structure. There’s nothing you can do to get rid of hip dips.
Complementary exercises will help build muscle to compensate for the hip dips, but no matter how much muscle you build, your hip dips will always be there. However, the following basic and supportive exercises will build muscle in the hips and help reduce hip dips.
To ensure that you are doing the correct poses, look at yourself in a mirror. Start with the weaker leg or one of your more flexible legs for side-by-side exercises. This will allow you to start with the more difficult side and make the second side seem easier.
You can start with just 1 to 2 sets per week and increase your intensity over time. Different exercises may be done on different days. These exercises should be completed in 20 minutes each day. You should do them at least 4 to 6 times per week.
These exercises are designed to strengthen and tone your muscles:
14 DAYS Workout Challenge to Get Rid of HIP DIPS
This is the basic video included in the BOOTY WORKOUTS package to get the Rid of HIP DIPS by getfitbyivana.com.
The exercises below are all found to be effective in reducing the appearance of hip dips, however, if you are new to the practice, we recommend that you do it lightly and under the guidance of a personal trainer.
These are 15 exercises to minimize hip dips
Standing kickback lunges
How to do Lunge With Kickback
This exercise can help you maintain balance and stability. This exercise will work your buttocks and thighs. Keep your foot and front leg engaged. Engage your core during the pose.
In a prayer position, standing with your feet and your hands behind your chest.
Take a deep breath and raise your right knee towards your chest.
Inhale, lift your arms high and face your ears. Next, step your right leg back.
Your right knee should be bent into a lunge. Keep your feet on the ball of your back foot and your toes in front.
Exhale and lift your right leg up towards your chest. Keep your hands in prayer while you exhale.
Do 12 lunges. Keep your leg straight and pulse slowly for the final repetition.
Repeat the process on the other side.
Standing side leg lifts
Standing Leg Lifts – BUILD A BOOTY
Standing leg lifts can help strengthen the muscles along your hips, butt, and sides. A stretch may be felt in your inner thigh. You should ensure that your movements are steady and controlled. Do not jerk or rush your movements. Keep your body straight. Don’t lean towards either side.
For an extra challenge, you can also do this exercise with ankle dumbbells.
In this exercise, the standing position must be ensured so that the back and spine are always straight. Stand facing forward, placing your left side next to a chair, table, or wall.
For balance and support, use your left hand to root into your left heel and lift your right leg slightly off the ground.
Slowly lift your right leg towards the side.
Slowly exhale, and then cross the other leg.
Do 12 leg raises on each side.
The Most Effective Squat Challenge: 100 Rep Fitness Blender Squat Challenge
Squats can be a great way of toning your hips, thighs, and butt. Keep your spine straight, and your toes in front. For extra support, engage your abdominal muscles. While doing these squats, you can also hold a dumbbell.
Place your feet slightly wider than your hips and stand.
As you exhale, slowly lower your head as if you were sitting in a chair.
Take a deep breath and then stand up.
This process can be repeated 12 times.
Hold the lower position for the final repetition and pulse up and back 12 times.
Squats are performed by standing side-to-side
This squat will work your hips, sides, buttocks, and buttocks. These squats require that you keep your butt down. Squat lower each time your feet touch. While you can move a bit higher, don’t go up too high.
These squats can also be done with ankle weights.
- Stand straight up with your feet together.
- Stand with your feet slightly wider than your hips.
- Place your feet in a squat position.
- Move your right foot towards the right.
- Next, bring your left foot towards your right.
- Next, move your left foot towards the left.
- Move your right foot to your left.
- Do 10 of these squats per side.
How to Do Side Lunges for Lean Legs
Side lunges stretch your entire leg. These exercises will define your hips, buttocks, and hips. Keep your toes facing forward on both your feet. While performing these lunges, you can also hold a dumbbell.
Place your feet under your hips.
As you place your left foot on the right, root into your right foot and step over to your left.
Place your foot on the floor and then lower your head. Your left leg will bend and your right leg straighten.
Keep pressing down on both feet.
Get up and place your feet together.
Do 12 lunges per side.
Side curtsy lunges
How to Do a Side Lunge to Curtsy
This position will work your thighs as well as your side. Keep your feet on the ground for the entire time. Your front foot should be facing forward. You should be stepping to the side. These lunges can be done with a dumbbell.
Begin by standing straight up with your feet together.
Your right leg should be lifted and positioned behind your left.
Place your right knee on the ground and bend forward to form a curtsy lune.
Place your right foot in front of your left foot.
Repeat the process on the other side.
Do 15 lunges per side.
Curtsy Step Downs
Curtsy step down works in the same way as the curtsy lunge but increases the range of motion. This makes your glutes, thighs, and legs work harder.
To make the movement more difficult, you can hold on to a dumbbell.
Here are the steps.
Place your weight on a stable platform or a bench that is sturdy enough to support you.
Now, brace your core from here and squeeze your glutes.
Start by stepping your left leg down from the platform, so it crosses behind your right leg.
This should be done in a controlled way. Bend your front knee slowly (the one on the bench) and do this slowly. When your bottom foot touches the ground gently, turn the motion and place both feet back on the platform. Repeat the process on each side, then switch sides.
Banded Lateral Walkings
Time to blow up your glutes with some banded lateral walks
This is my favorite exercise. Banded lateral walks are a great way to activate the gluteus medius and abductors of your hips. These muscles are essential for externally rotating your legs (rotating away) and abducting (lifting away).
You will need a hip/glute resistance bracelet to do this.
A medium-strength hip resistance belt should be placed around your legs at the level of your knees.
Next, take a comfortable position with your knees bent and your feet shoulder-width apart. Your toes should be pointed forward.
Keep your core engaged, and your chest elevated.
Start stepping laterally from here without changing your orientation.
Slowly move your other leg towards the center and slowly return to the starting position.
For the desired number of repetitions, continue walking laterally.
Complete all reps on one side, then move on to the other side.
How to Do Clamshells with Resistance Bands
Next is the banded clamshell, also known as hip openers. External rotation is also a part of this exercise, which strengthens the gluteus medius and minimus.
You can do this exercise with a light resistance band.
Place a light resistance band around the legs of your legs so that your hips are at the same level as your knees.
Next, bend your knees to place your feet on top of one another.
You can now rotate your top knee toward the sky and keep your heels together.
A nice, firm sensation should be felt in your buttocks.
For the desired number of repetitions, pause for 1 second.
Fire Hydrants Excercise (stability) by The Helm
Another great way to strengthen your glutes is to use fire hydrants.
Fire Hydrants are designed to target your hips, outer thighs, and side buttocks. Be sure to evenly distribute your weight between your hands, knees, and elbows. For an added challenge, you can place a dumbbell behind one knee.
As you would for the Cat and Cow pose, get on your fours. Keep your hands under your shoulders and your knees below your hips.
As you inhale, lift your leg up until it is at a 90-degree angle to the other. Keep your knee bent.
Slowly lower your leg back down. Before you raise your leg again, keep your knee off the ground.
Repeat this 15 times. After the 15th repetition, lower your leg by pulsing it 10 times in the upper position.
Repeat the process on the other side.
This exercise can be enhanced by adding ankle weights.
Place your hands on your knees and flatten your back in a quadruped pose.
Next, brace your core. Keep your back flat throughout the movement.
One leg should be lifted off the ground. Rotate your hip to your side, keeping your knee bent.
Draw a large circle with your knee and keep your core engaged. Keep your back flat.
For the number of repetitions you want, draw a large circle moving forward and then backward.
Train both sides equally.
10 different exercises you can do at home (or anywhere) that are hip thrusts and directly target the glutes.
The hip thrust is another variation on the glute bridge. Experts say that this is the best glute exercise!
To do this, you will need a chair or a bench. Here’s how it looks. To get the best results, wrap a band around your hips.
Simple hip dip workout routine
This is a 20-minute routine that you can do twice a week to strengthen your glutes and hips.
For many reasons, I believe in strength training. You get:
- lean muscle mass development,
- An increased basal metabolic rate
- Stronger bones and joints mean stronger bones and joints
- Increased confidence
|Banded Clamshell||3||12-15 each|
|Fire Hydrants||3||10-12 each|
|Curtsy Lunge||3||10-12 each|
|Side-Lying Leg Lifts||3||10-12 each|
|Glute Bridge||3||12-15 each|
Banded Glute Bridge
This will strengthen your thighs and buttocks. Engage your abdominals. This will support your body and strengthen your stomach muscles.
Place your arms and legs alongside your body, and then lie down on your back.
Your feet should be slightly wider than your hips.
Slowly inhale, and lift your hips and butt.
As you lower your back, exhale.
Repeat the exercise 15 times. Hold the upper position for at least 10 seconds after the 15th repetition.
Next, carefully place your knees on the floor and then move 10 times.
You may also like: Glute Bridge vs Hip Thrust: Which exercise is more effective?
This will help lift your butt. To protect your lower back, keep your core engaged. Slowly perform the movements. These exercises can be done with ankle weights.
As in the Cat-Cow position, get on your fours.
Place your hands under your shoulders, and your knees below your hips.
Straighten your right leg. Next, lift your right leg as high as you can.
Your leg should be lowered to the ground, but your foot shouldn’t touch it.
You should do 15 repetitions. Keep your leg straight up so that it is parallel to the ground for the final repetition. Your leg should be twisted 15 times.
Repeat the process on the other side.
Lying downside leg raises
These leg raises are for your butt and outer thighs. To perform these movements, make sure to use your hips and butt muscles. These exercises can be done with ankle weights. Legs bent workouts like a single bent leg stretch, and double bent leg stretch with head supported by hands are also good exercises that help you to get rounder hips.
Place your right side on the ground. Make sure you are straight.
Place your elbow on your right side and support your head with your hand.
For support, keep your left hand on the ground in front of yourself.
Slowly raise your left leg in the air.
Keep your right leg straight and lower your left leg.
Perform 20 repetitions. Keep your leg straight up and perform 20 repetitions.
Repeat the process on the other side.
Lifestyle changes that can eliminate hip dips
Make sure you do your best to live a healthy lifestyle. You will feel great if you exercise, eat well, and take good care of your body.
Make sure to increase your water intake. Carbohydrates can give you more energy to make your workouts more productive. Lean protein can help increase muscle mass.
Make sure to eat plenty of healthy fats, fiber, and calcium. Avoid junk food, alcohol, and processed junk food. Be smart about your food choices but don’t forget to indulge every now and again.
The tabletop position is the ‘transitional’ position on the tabletop and the starting point for many other poses. To achieve proper alignment in this pose, you need to align with all the other poses, such as Cat & Cow and sunbird, plank, side plank, and plank.
In the tabletop legs position, you should lie on your back, with your back to the mat, with your legs bent forward so that your knees touch the ground. Your inner thighs should be pressed together by gently squeezing each other.
This dynamic move will help you strengthen your legs, shoulders, arms, hips, and abs. This move requires you to contract your muscles completely before lowering your hips.
How to do the Tabletop Pose
- Bring your knees and hands to the floor. Place your knees hip-width apart and put your feet behind the knees. Place your palms under your shoulders, with your fingers facing forward.
- Place your back flat between your palms. Let your shoulders drop slightly away from your ears, pressing into your palms. To lengthen the spine, press the tailbone toward its posterior wall and the crown toward the anterior wall.
- Breathe deeply and hold it for at least 1-3 minutes.
How long does it take to get rid of hip dips?
Wondering how long it takes to get rid of hip dips? The answer is that it will be quite a while, you didn’t get them overnight, at least 4 to 6 weeks, it was 100% true. Normally, It took most months. For two weeks you will need to restrain your activities, but after that time you should be able to return to work.
You should avoid straining your hips and exercising too much. You can resume light exercise after about a month. It is recommended that you take off six weeks if your job involves heavy lifting or other strains on your hips.
You can lose weight by doing cardio and building muscle. To all who ask, I will say the same.
You’re not in front of me. I don’t do a BF composition. I don’t know what your daily caloric intake is when it was bad, and what your last diet consisted of. Do you eat the same foods every day?
Have you tried to lose weight but failed?
This is a piece of advice that applies to ALL. Before you begin a diet or a new exercise routine, or before you use “Supplements”, take a picture.
Then every 2 weeks, another pic, and so on. OUR OWN eyes see only what we want. If they don’t see results, then we become deluded into believing that there is little change.
A picture doesn’t lie. Every PRO, even if it’s only a few days, takes photos to notice the little changes in their bodies. Your answer is between 3-5 months
Some special questions about getting rid of hip dips
Can I get rid of my hip dips by changing my diet?
No, it’s impossible. You can’t get rid of your hip dips unless you die. You need to exercise in a specific way for each part of your body.
There are many hip dip exercises. These are some of the options. Such as lying leg lifts, side lunge, courtesy lunges, etc. This type of exercise is great for you.
Hip dips can be caused by changes in the structure of your gluteus medius muscle. This may also be influenced by how fat is stored. It is not something you can fix by losing weight.
How did I get hip dips after losing weight?
Hip dips cannot be gained or lost. They are common because the hip bones (your thigh bone and the femur) have a little more space between them. Hip dips might not have been visible if you had more fat around your thighs. Your body is beautiful, and hip dips should not be ashamed!
What can I do to get rid of my hip dips?
It is important to understand why you get the hip dips. Your pelvis and thighbone position will determine the hip dip. A prominent hip dip is likely to occur if your pelvis has a tendency toward sitting up high and is too wide.
Reduce the dips instead!
You can reduce the appearance and severity of hip dips by doing many things:
- Wear tight-fitting, low-waist waistbands that ‘cut off your waist.
- Wear longer, or more flowing tops
- Wear looser fitting clothes.
- If you are a slimmer woman, avoid tight or high-waisted bottoms.
- Compression underwear can be used to smoothen the love handles and reduce the size of your ‘dent’
- You can try padded underwear (hip padding may fill in the gaps!)
Beauty is subjective, so it is important to remember that beauty is subjective. The ideal hourglass figure may be what society considers to be beautiful, but that doesn’t necessarily mean your soul mate won’t like it!
Be yourself and accept who you are. It is the diversity of our world that makes it so fascinating!
Balance your workouts by working out other areas of your body. It is important to do many different exercises in order to transform your body. You can also incorporate other cardio workouts into your daily routine.
Keep to your workout schedule and include physical activity in your daily life. For guidance, consult your doctor, nutritionist, or fitness professional.