What Are Hip Dips? How to get rid of them?

Hip Dips

What Are Hip Dips?

Hip dips are indentations that line the side of your body, right underneath your hip bone.

When looking from the front, they appear like an inward curve on the side of your hips.

Some people called them violin hips.

Are Hip Dips Bad?

Hip dips aren’t good or bad. they’re simply a mirrored image of your anatomy and therefore the shape of your pelvis.

We are often fed propaganda that ladies got to have a wonderfully symmetrical “hourglass figure”. This is often nonsense, and most folks simply don’t appear as if that.

What Causes Hip Dips?

There is nobody specific thing that causes hip dips. they’re primarily thanks to your somatotype, your anatomic makeup, and your body fat distribution.

Your pelvis, your hip muscles, and your structure are unique to you. Therefore, you’ll or might not have prominent hip dips.

With that said, women with “ high hips ” are more likely to possess more noticeable hip dips.

That’s because the space between your hip bone and your thigh bone is longer – creating more opportunity for a crease to make within the hip area. 

Is It Truly Possible to Obviate Them?

Unfortunately, you’ll not be ready to get obviate hip dips completely. You can’t significantly change your anatomy.

With that said, there are two belongings you can do to attenuate their prominence.

Perform exercises to develop and strengthen the muscle groups around your hips.

Lower your body weight/body fat level if you’re overweight.

Weight loss may or might not help – but maintaining a traditional body fat level is usually an honest thing.

As simple as this sounds, diet and exercise is typically the simplest answer to most things :).

Now, what exercises do you have to do?

The 9 Best Hip Dip Exercises you’ll Do From Home

Okay now let’s get to the exercises.

These exercises can change the way your hips look, but they’ll not completely eliminate hip dips.

Either way, training these muscles can help create an appealing look to the muscles around your hips.

So these exercises will assist you train:

  • The Glutes,
  • The Outer thighs, and
  • The Inner thighs.

The effectiveness of these exercises are often increased with the utilization of Hip Resistance bands (which you’ll get here).

Read also: What is BBL Surgery? Cost, Procedure and FAQs


Squats are one among the simplest exercises of all time. They train a functional movement pattern and are the simplest thanks to developing your thighs and your glutes. They strengthen the quadriceps and therefore the adductors (inner thighs).

You can do squats with:

  • your bodyweight
  • using external resistance (dumbbells, kettlebells, barbells)
  • with hip resistance bands
  • both external resistance and a hip resistance band

Here is the way to do it:

  • Stand together with your feet slightly wider than shoulder-width apart.
  • Point your toes out, approximately 15-30 degrees.
  • Brace your core and squeeze your glutes before starting.
  • Begin the squat by bending at the hips and therefore the knees at an equivalent time.
  • Push your butt slightly back as if you’re sitting on a chair that’s behind you.
  • As you descend, keep your back flat, and your heels completely flat on the ground.
  • Also, confirm that you simply don’t let your knees collapse inward.
  • After you reach a depth that brings your upper thighs parallel to the ground, reverse the movement by keeping your core tight and your back flat.
  • As you reach the highest, squeeze your butt muscles to end the movement.

Curtsy Lunges

The next exercise is the curtsy lunge. This exercise adds a twist to the traditional lunge by making you cross your leg behind your body. This angle will help target the gluteus muscles more, also as your inner thighs. You can hold onto a dumbbell to form this movement harder.

  • Stand together with your feet together and hands by your waist or up to your chest. (To make it even tougher, you’ll hold a dumbbell up by your chest).
  • From here, begin stepping back together with your left leg.
  • Before placing your foot down, begin crossing it back behind your right leg.
  • Keep your toes pointing forward.
  • When you plant your foot, begin bending down with both knees.
  • You do not need to let your knee touch the ground to form this movement effectively.
  • Hold rock bottom position for a 1 count, then reverse the movement back to the starting position.

Curtsy Step Downs

The curtsy step down is analogous to the curtsy lunge, but it increases the range of motion- making your glutes and thighs work harder.

You can hold onto a dumbbell to form this movement harder.

Here’s the way to roll in the hay.

  • Stand on top of a bench or a sturdy platform which will support your full weight.
  • From here brace your core and keep your glutes squeezed.
  • Begin stepping down your left leg off the platform in order that it crosses behind your right leg.
  • Do this during a controlled manner, bending your front knee slowly (the one that’s still on the bench).
  • Once the rock bottom foot touches the bottom, reverse the movement and convey both feet on the platform.
  • Do all the repetitions on one side before moving on to the opposite side.

Banded Lateral Walks

This next exercise is one among my favorites. The banded lateral walk is one among the simplest ways to activate the gluteus muscle. This muscle group is vital for abducting (lifting faraway from the body), and externally rotating (rotating faraway from the body) your legs.

To do it, you’ll need a hip/glute resistance band.

You can get a 3 pack here!

  • Place a medium strength hip resistance band around your legs, at the extent of your knees.
  • Next, assume a cushty stance together with your knees bent, your feet shoulder width apart, and toes pointing forward.
  • Be sure to stay your core engaged and your chest up.
  • From here, begin stepping out laterally without changing the orientation of your feet.
  • Slowly, step your other leg back to the middle to urge back to the starting position.
  • Continue walking laterally for the specified number of repetitions.
  • Finish all the reps on one side before moving on to the subsequent side.

Banded Clamshells

The next exercise is the banded clamshell. This exercise also strengthens the gluteus (and minimus) by training external rotation.

This exercise works great with a light-weight resistance band.

  • Lie on your side with a light-weight resistance band around your legs at the extent of your knees.
  • Then, bend your knees and stack your feet on top of every other.
  • From here, all you’re getting to do is rotate your top knee up toward the sky while keeping your heels together.
  • You should feel a pleasant burn on your buttock muscles.
  • Pause for 1 second then repeat for the specified number of repetitions.

Side Lying Banded Leg Lifts

The side lying banded leg lift is analogous to the previous two exercises. It focuses on strengthening the gluteal muscles via hip abduction.

Again, having a glute resistance band will make this exercise more beneficial.

  • Lie on your side with a light-weight resistance band around your legs just above your knees, or lower, around your ankles to form the exercise harder.
  • Keep your legs straight and your feet stacked on top of every other.
  • Next, all you’ve got to try to do is raise your top leg straight up toward the sky.
  • Make sure to stay your feet pointing straight throughout the exercise.
  • Pause for 1 second then repeat for the specified number of repetitions.
  • Repeat on your other leg.
  • Fire Hydrants
  • Fire hydrants are another great exercise to strengthen the glutes also as improve your hip mobility and core stability.

Get into a quadruped position, (on your hands and knees together with your back flat).

Next, brace your core and check out to take care of a flat back throughout the whole movement.

Lift one leg off the bottom, and rotate that hip out onto your side while keeping your knee bent.

From here, draw an enormous circle together with your knee, keeping your core engaged and your back flat.

Draw an enormous circle going forward for the specified number of repetitions, then again going backward.

Be sure to coach each side evenly.

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