Exercises to Get Rid of Hip Dips
Small indentations along your hips may be called hip dips or violin hips. The indentations they might be hardly noticeable at all, but for some people they are very easy to spot. These are perfectly normal and nothing to be afraid of; they don’t indicate a medical problem or underlying health issues. However, you may not find them very attractive, and you might be looking for ways to get rid of them.
Why do you have hip dips? These occur along the part of your thigh that’s connected to the deepest part of the thighbone. This area is called the trochanter, and how much fat and muscle are in your body will determine how visible hip dips are. What makes hip dips more visible in some people than others? How wide your hips are and the way your pelvis is shaped can determine how noticeable hip dips are, as can the amount of fat on your body. You may also notice these more easily depending on the kind of clothes you’re wearing.
Some exercises can help to make hip dips less apparent. You won’t be able to get rid of them completely, since they are a natural part of your body, but you can certainly make them less visible. I want to share with you how to do some exercises that will help you to get rid of fat and develop muscle, making your hip dips less apparent.
For all these exercises, you want to make sure your form is correct. In order for the exercises to be effective, you need to make sure you’re doing them in the right way. It’s a good idea to do them in front of a mirror or even record yourself. It’s also not a bad idea to watch instructional videos on how to do all of these exercises so that you can ensure you have the right form.
Let me share with you some of the best exercises to get rid of hip dips.
Kickback Lunges
You can use this exercise to build up your stability and overall balance, and it works your glutes and thigh muscles. As you do the exercise, ensure that you’re engaging your core the entire time and make sure that the front leg is being engaged too.
Start at the standing position and place your hands in front of your chest, doing what is known in yoga as the prayer pose. Then, breathe in and bring your right knee up towards your chest. Breathe out and bring your arms up next to your ears while keeping your palms facing toward one another. At the same time, step back with your right leg.
From there, bring your right knee down into the lunch position keep on the ball of your back foot make sure your toes are pointed straight ahead of you. Breathe in as you lift your right knee up to your chest and then put your hands back into the prayer pose. You have done one lunge, and you can do 12 to 15 of them. On the last one, keep one leg back while you pulse up and down 12 to 15 times. Then, repeat for the other side.
I consider these easy exercises to get rid of hip dips, and I love how lunges work a lot of your body at once. To make them more effective and more challenging, you can go into a deeper lunge. For an easier exercise, do a shorter lunge.
Squats help you tone
Squats don’t just help to minimize the appearance of hip dips. They also help to tone your butt, hips, and thighs. As you go through the squat motion, make sure that your back stays straight and your toes face out in front of you. I also want to use your abdominal muscles in the squat, engaging them to provide additional support so that the strain is not on your back as much. One way to really increase the challenge of the squat and make it more effective for you for burning fat and getting rid of hip tips is to add dumbbells to it. You can hold a dumbbell in each hand while doing the same squat motion.
Start by standing with your feet a little wider than a hip-width apart. Breathe out as you lower yourself down in the same motion you would use to sit into a chair. Then, breathe in and return to the standing position. If you’re not using dumbbells, you can keep your hands in the prayer position if you like. You can do this repetition 12 to 15 times. When you do your last squat, you can finish by pulsing up and down 12-5 times.
Pulses are a series of short movement’s that simulates the motion of the larger move to a much smaller degree. So, for a squat pulse, you will only move up about 2 inches and then back down 2 inches with each pulse.
Side Lunges define your hips
If you want exercises to get rid of hip dips fast, try out side lunges. They will work your whole leg and define your glutes and hip areas. As you do this exercise, you want to move in a smooth motion rather than a jerky one to minimize any risk of injury. You also need to keep your toes pointed forward the entire time. To increase the challenge and your gains, you can hold a dumbbell in each hand as you do these lunges.
Start by standing with your feet lined up straight with your hips. Plant your right foot down as you move your left foot one step over to the left. You’re taking a side step without moving one of your legs. Once your left foot has been planted on the ground, you can lower your butt and bend your left leg. Your right leg should be kept straight, and you want to press down into both of your feet at once. Then, stand back up, bring your feet together again.
You can do 12 to 15 of these on each side, making for a balanced and effective workout it really helps to learn fat work the muscles throughout your entire leg on both sides.
Banded Lateral Walks for weightloss
Let’s finish off with what I consider to be one of the most fun exercises on this list. You’ll need resistance bands wrapped around your legs to pull off the bandage lateral walk. This really activates the gluteus medias muscle, and it’s a great way to minimize the appearance of hip dips. The gluteus medias muscle is useful for lifting your leg away from the body as well as rotating from the body.
You need to use a special kind of resistance band called a hip/glute band. It’s best to use a medium strength resistance and wrap the band around your legs. Then, bend your knees slightly and keep your feet about a shoulder width apart from each other. Your toes should be kept pointed forward the entire time.
As you do this exercise, make sure your chest is kept up and your core muscles are engaged. Your core should be taking some of the weight rather than putting it all on your back or knees.
From the starting position, step laterally but don’t change the direction your feet are facing. Take your other leg and step back to the original position. Walk laterally again until you complete the number of reps you want to do. Complete all reps for a single side and then move on to the other side.
