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How To Get Rid Of Hip Dips: 11 Exercise That Actually Work [2021]

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How To Get Rid Of Hip Dips

Can you actually get rid of hip dips: This is the most asked question, and as usual my answer is yes , definitely you can get rid of hip dips problems if you properly exercise.

Today I’m going to tell you about the exercise by which you can solve your hip dips problems.

How To Get Rid Of Hip Dips exactly?

How To Get Rid Of 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.

What are hip dips caused by?

Hip dips occur when the skin is tied, or linked, to the trochanter, the deeper section of the thigh bone. Some folks have more apparent indentations.

This is attributable to the quantity of fat and muscle in your body structure, as well as how they are distributed.

The width of your hips, the shape of your pelvis, and the distribution of your body fat can all influence how apparent hip dips are.

When you wear certain types of clothing, they can also be more noticeable.

How To Get Rid Of Hip Dips Exercises To Reduce

You can practise some exercises to help reduce the look of hip dips. They can assist you in gaining muscle and losing fat.

Make sure you’re doing the poses correctly by looking in the mirror.

Start with your weaker or less flexible leg in the exercises that require one side at a time.

As a result, you’ll start with the more difficult side and the second side will appear to be easy.

Begin with 1 to 2 sets every day and work your way up. On other days, you might want to complete different workouts.

Attempt to do these exercises for at least 20 minutes per day, four to six times per week.

1. Hip openers on the side (fire hydrants)

The outer thighs, hips, and side buttocks are targeted with these exercises.

Maintain a balanced weight distribution between your hands and knees.

To make the workout more difficult, place a dumbbell behind your knee.

♦ As you would with Cat-Cow position, get down on all fours. Ensure that your hands are directly beneath your shoulders and your knees are directly beneath your hips.

♦ Inhale as you raise one leg to establish a 90-degree angle with the other leg. Maintain a bent knee.

♦ Slowly return your leg to its original position. Before you elevate your knee again, keep it from touching the floor.

♦ Make 15 repetitions of this movement. Before lowering your leg, pulse it 10 times in the top position on the last repetition.

♦ Rep the process on the other side.

2. Kickback lunges from a standing position

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.

♦ In Prayer stance, come to a standing position with your hands in front of your chest.

♦ Lift your right knee to your chest while inhaling.

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

♦ Lunge with your right knee sunk into the ground. Keep your toes pointed forward and stay on the ball of your rear foot.

♦ Lift your right knee back up to your chest with an inhale. Return your hands to prayer position at the same time.

♦ Perform 12 lunges. Keep your leg back on the last repetition and pulse up and down 12 times.

♦ Rep the process on the other side.

3. Side leg raises from a standing position

Leg lifts from a standing position help to strengthen the muscles on the sides of your hips and buttocks.

Your inner thigh may also feel stretched. Ascertain if the movement is smooth and controlled.

Keep your body straight and don’t jerk or hurry the exercise. Do not lean to one side or the other.

You can make this workout more tough by adding ankle weights.

♦ Stand with your left side against a table, chair, or wall, looking forward.

♦ Root into your left foot and lift your right foot slightly off the floor, using your left hand for balance and support.

♦ Slowly elevate your right leg to the side while inhaling.

♦ On an exhale, slowly lower yourself and cross the opposing leg.

♦ Make a total of 12 leg raises on both sides.

4. Squats | How To Get Rid Of Hip Dips

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 do these squats while holding a dumbbell.

♦ Standing with your feet slightly wider than your hips is a good way to start.

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

♦ Take a deep breath and stand up again.

♦ Rep this process 12 times more.

♦ Hold the lower stance for the final repetition and pulse up and down 12 times.

5. Side-to-side squats while standing

The sides of your legs, buttocks, and hips are all worked out in these squats.

During these squats, keep your buttocks low. Squat a little lower each time your feet come together.

As you move, you can come up a little bit, but not all the way. These squats can also be done with ankle weights.

♦ Begin by standing with your feet close together in a standing position.

♦ In a squat stance, lower yourself to the ground.

♦ Make a right-to-right movement with your right foot.

♦ Then, with your left foot in front of your right, bring them together.

♦ Extend your left foot to the left after that.

♦ Bring your left foot over to meet your right.

♦ Perform 10 squats on each side.

6. Lunges to the side | How To Get Rid Of Hip Dips

Lunges to the side work your entire leg. They aid in the definition of your hips and buttocks.

Make sure both of your feet’s toes are facing forward. You can also do these lunges while holding a dumbbell.

♦ Place your feet directly beneath your hips as you stand.

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

♦ Lower your butt down after planting your foot on the ground. Your right leg will be straight and your left leg will be bowed.

♦ Continue to put pressure on both feet.

♦ Return both feet to their original positions when you stand up.

♦ On each side, do 12 lunges.

7. Curtsy lunges to the side

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.

♦ Begin by standing with your feet shoulder-width apart.

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

♦ In a curtsy lunge, lower your right knee.

♦ Bring your right foot forward and in front of your left.

♦ Rep the process on the other side.

♦ On each side, do 15 lunges.

8. Glute bridges | How To Get Rid Of Hip Dips

This exercise targets your thighs and buttocks. Activate your abdominal muscles.

This will assist you in supporting your body and strengthening your abdominal muscles.

♦ Lie down on your back with your legs bent and your arms beside your body.

♦ Your feet should be slightly wider than your hips.

♦ Inhale and elevate your hips and buttocks slowly.

♦ As you lower yourself back down, exhale.

♦ Rep 15 times more. Hold the higher stance for at least 10 seconds on the last iteration.

♦ Then, ten times, slowly bring your knees together and back apart.

9. Leg kickbacks

This exercise will allow you to elevate your buttocks. To protect your lower back, keep your core engaged.

Slowly perform the movements. These workouts can be done using ankle weights.

♦ As in Cat-Cow stance, get down on all fours.

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

♦ Extend your right leg straight out in front of you. Then slowly raise your leg as high as you can.

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

♦ 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.

♦ Rep the process on the other side.

10. Side leg lifts while lying down

Leg lifts that target the outer thigh and buttocks. To do the exercises, make sure you use the muscles in your hips and buttocks. These workouts can be done using ankle weights.

♦ Make sure your body is in a straight line as you lie down on your right side.

♦ Bend your right elbow and support your head with your hand, or maintain your arm on the ground.

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

♦ Raise your left leg slowly into the air.

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

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

♦ Rep the process on the other side.

Changes in lifestyle that can help you get rid of hip dips

Make every effort to take the required steps toward establishing a healthy lifestyle.

You will feel better if you exercise, eat right, and generally take care of yourself.

Make sure you’re eating enough calories and drink plenty of water. Carbohydrates may provide you with more energy to help you get the most out of your workouts.

It’s possible that eating lean protein will help you gain muscle mass. Healthy fats, calcium, and fibre should all be included in your diet.

Sugar, alcohol, and processed junk food should all be avoided. Make healthy eating choices, but remember that it’s good to splurge every now and then.

Working out different regions of the body might help to balance out your fitness programme.

It’s critical to undertake a range of activities to improve your body. Other sorts of aerobic workouts should be incorporated into your programme.

Maintain a consistent workout plan and incorporate physical activity into your daily routine.

For further information, talk to your doctor, nutritionist, or fitness professional.

FAQ on hip dips problems:

Q. Is it possible that hip dips aren’t a good idea?

Hip dips are a natural indentation that occurs where your hip meets your thigh. Hip dips have gotten a lot of press lately, but not everyone agrees on whether they’re beneficial or harmful.

Q. Is it possible to get rid of hip dips in a reasonable amount of time?

Hip dip surgery typically takes four to six weeks to recuperate from.

Q. Which area of the but exacerbates hip dips?

Your hip dips will appear much more dramatic if you target the gluteus medius. It rests right above your hip dip and is the most top and outer muscle of your buttocks. If you practice activities to develop and enlarge this muscle, its indentation will only get bigger.

Q. Hip drooping is caused by a muscle called the gluteus maximus.

Indentations in the hips of females are referred to as violin hips. The form is determined by body structure rather than weight. “Because the gluteus medius isn’t a meaty muscle, it can’t really be built up to help with a dip,” personal trainer Kelly-Marie Bakewell wrote on Instagram.

Q. Is there a technique to get rid of hip dips?

Hip dips are a natural aspect of the human body that you shouldn’t try to avoid. Your genetics and bone structure play a big role in them. They won’t go away no matter how much you workout or adjust your lifestyle.

Q. Is it genetic to have hip dips?

In short, heredity is to blame for hip dips. They’re a “perfectly natural anatomical phenomena,” according to Dr. Ross Perry, medical director of Cosmedics UK. “They occur when the hip bone is higher than the femur, causing fat and muscle to collapse inward,” he explains.

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