Eliminating Hip Dips With These 9 Exercises

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Hip dips have recently gotten a lot of attention, but not everyone is clear if they’re good or harmful.

In this case, the answer is neither. Hip dips are a natural component of the human body, and the frequency with which they occur is determined by your muscle and skeletal composition. They’re a dent or inward curvature in the area where your legs meet your hips. Hip dips are evident in some individuals, but not in others. 

Many fitness gurus and instructors have compiled a list of various methods for getting rid of them. However, before you can figure out how to get rid of hip dips, you must first understand what causes them.

Hip Dips: What Causes Them?

Hip dips can be caused by a variety of factors. They’re mostly caused by your body type, bone structure, and body fat distribution.

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Your pelvis, hip muscles, and body structure are all one-of-a-kind. As a result, you might or might not have noticeable hip dips.

Women with “high hips,” on the other hand, are more likely to have pronounced hip dips.

Because the distance between your hip bone and your thigh bone is longer, a crease in the hip region is more likely to develop.

Are Hip Dips Bad for You?

Hip dips are neither beneficial nor harmful. They’re nothing more than a reflection of your anatomy and pelvic form.

Women are often told that they need to have an “hourglass figure” that is completely symmetrical. This is absurd, and the majority of us do not resemble that.

With or without hip dips, we’re all stunning.

So don’t be concerned!

Exercise Cannot “Make Up” For Hip Dips

Most hip dip publications will indicate that they are common and normal, then go on to say things like, “You can’t get rid of your hip dips, but here are some exercises to help you lessen them.” This is a load of crap.

Exercise can increase the size of a muscle, but it can’t add muscle to an area where it doesn’t already exist. Hip dips are required since there is no muscle in that area. Take a look at the anatomical diagram below:

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The trochanter is a pointed protrusion from the top of your thighbone that protrudes into the left side of your hip. (The iliac crest, often known as the hip bone, is about six to eight inches above this.) The alleged “hip drop” occurs at the trochanter. With your butt cheeks squeezed, get up and look around. You’ll understand what I mean.

Take a look at the muscles on your right side now. Your gluteus maximus is behind your trochanter, your gluteus medius is above it, your tensor fascia lata is above and in front of it, and your quads are below it.

To eliminate hip dips, which of these muscles can you strengthen? To be honest, none of them.

What Is the Best Way to Get Rid of Hip Dips?

You may lessen the appearance of hip dips by doing specific exercises. They can help you grow muscle while shedding fat. Look in the mirror to make sure you’re executing the postures correctly. As a consequence, you’ll begin with the more challenging side then go on to the easier side.

Begin with 1 to 2 sets each day and gradually increase. You might want to do various workouts on different days. At least 20 minutes of these exercises should be done four to six times each week.

9 Exercises to Eliminate Hip Dips

These exercises will tone and develop the following muscle groups:

Hips,  thighs,  abs, buttocks

1. Glute Bridges

Glute bridges are the finest action for all ladies who seek strong and toned buttocks while also reducing hip dips. Begin by laying down on your back and raising your heels to the mat. Your heels should be a few inches apart from your buttocks, and your knees should be pointed upwards.

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Make your toes point outwards by spreading your feet a bit wider than shoulder-width apart. To work your side glutes, make sure your knees are pressing outwards. Control thrust your pelvis up, pause for a second, and then lower it back to the floor.

2. Squats

Squats are the most effective lower-body exercise for toning your buttocks. With this exercise, you may also make your hip dips less visible.

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Make a crouching stance by standing with your feet hip-width apart. Make sure your knees do not extend over your toes and that they track over them. Push up to standing using the weight in your heels so that your glutes are pressed at the top. This action may be done with or without weight in your hands.

3. Hip Abduction

This is the simplest of all the movements. Lie down on your side and support your upper body by maintaining your top arm in front of your chest.

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Raise your top leg upwards while keeping your core and upper body steady and engaged in this position. Return to a stable position with control. Repeat.

4. Fire hydrants

This workout, as the name indicates, offers your hip area a much-needed burn, toning it. Begin in a tabletop posture on all fours. Always remember to maintain your back straight and your core engaged. Raise one of your legs till it is parallel to your buttocks.

Drive your leg up with your knee and make sure your knees and feet are parallel. Make sure both glutes are engaged to keep your buttocks in place. Bring your hands down to one side if your upper body feels uncomfortable while completing this action.

5. Clams

Start by lying on your side on the ground and popping your head onto the arm that is resting on the ground. Make a 45-degree angle with your hips and a 90-degree angle with your knees.

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Now, while maintaining your feet pushed together, pull the knee away from your core. While climbing to the summit, pausing to squeeze your glutes and core. Return to your original position. Repeat.

6. Seated Abduction

Sit on the floor with your knees together and your legs bent. Keep your back straight by leaning back on your hands. Maintain this stance without slouching.

Keep your feet together while opening your knees outward. Return to the point where you started. Repeat. This exercise may be done with or without a band.

7. Side Lunge

Side lunges are excellent for strengthening your quads, glutes, and other lower-body muscles. Stand at the top of your mat with your feet together to complete this technique. Engage your core muscles and lunge laterally, pushing your bum behind you.

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Continue to push with the heel of your lunging foot. Rep on the other side.

8. Curtsy Lunge

With minor differences, this movement is identical to the preceding one. Begin by lunging backward from a standing position with your feet hip-width apart. To generate a deep curtsy, cross your lunging leg across to the opposing side.

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To go back to the starting position, drive through the heel of your front foot. Replace the opposite leg and repeat the movement.

9. Glute Rainbows 

Glute rainbows are another glute exercise that targets your hip dips and effectively reduces them. All you have to do is go down on all fours on the mat. Raise your left leg and straighten it behind you. Move your leg in an arc while maintaining it level with the rest of your body.

While activating your left hip, sweep the leg back past your starting position to the lateral position. Return to the starting position and repeat the exercise with the opposite leg.

Is Hip Dip Surgery Right for You?

If you have certain objectives in mind for how you want your body to look and believe that eradicating your hip dips would improve your confidence and self-image, hip dip surgery may be the best option for you.

Cosmetic surgery is one of the most effective techniques to boost your self-esteem.

Liposuction on your thighs and hips may also be a wonderful technique to assist you to cross the finish line if you’re usually healthy and working hard to remove excess fat. Consult a plastic surgeon to determine if liposuction and fat grafting are appropriate for you.

Final Thoughts

Hip dips are natural indentations between your thighs and hips on both sides of your body. They’re caused by the skin adhering to the inside of the thigh bone. The amount of fat distributed throughout your body might influence how noticeable they are.

Hip dips aren’t harmful to your health, but getting rid of them can help you feel more confident.

It is possible to have surgical surgery to decrease your hip dips, which generally involves a combination of liposuction and fat grafting. Fat is removed from a donor area of the body, such as your belly, using liposuction. The fat can then be transplanted or injected into the depression to fill up the gap and give you that hourglass figure.

Furthermore, performing fat-burning or strength-building workouts to increase hip flexibility may help to lessen the look of hip dips. Maintaining an active lifestyle after cosmetic surgery is critical to ensuring the procedure’s success.