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9 Exercises to Help You Get Rid of Hip Dips

Many people are talking about hip dips lately, but not everyone is sure whether they are good or bad.

Well, the answer is neither. Hip dips are a part of the human anatomy, and their occurrence depends on your muscular and skeletal structure. They are an inward curve or dent in the space where your legs meet your hips. Some people have hip dips, while others do not. Many fitness experts and instructors have listed down different ways and means to get rid of them. But before you jump on how to get rid of hip dips, it is essential to know what causes them.

So, what causes hip dips? 

According to a study, hip dips are the result of the shape of your pelvis. Although not everyone’s hip dips are noticeable, if reduced to a skeleton, all of us have them. It is normal to have them because they are a normal part of the structure of your body. But how your hip dips are visible to others depends upon many conditions.

  • The width of your hips determines your hip dips.
  • Hip dips are also characterized by the size of the top of your femur.
  • Hip dips happen to be visible because of the distance between your greater trochanter, ilium, and hip socket.
  • Factors such as the length of your femoral neck, fat distribution of your body, as well as muscle mass are also responsible for making your hip dips visible to others.

How to Get Rid of Hip Dips? 

While many individuals do not have an issue living with the hip dips, others become more conscious about how their lower body may appear. If you want to treat your hip dips and bid them goodbye, here are the top exercises to perform.

  1. Squats 

Squats are the ultimate lower body exercise that helps tone your buttocks to perfection. You can also reduce the visibility of your hip dips with this exercise.

Stand with your feet hip-width apart and make a squatting position. Ensure that your knees track over your toes and do not extend past them. Using the weight in your heels, push up back to standing such that your glutes are squeezed at the top. You can perform this movement with or without weight in your hands.

  1. Fire Hydrants

As the name suggests, this exercise gives your hip area the much-needed burn, thereby making it toner. Start on all-fours in a tabletop position. Remember to keep your back straight and to engage your core. Raise one leg until it is in line with your buttocks.

Drive the leg up with your knee and make sure that both your knees and feet are in-line. Engage both the glutes to ensure that your buttocks stay centered. If your upper body feels uncomfortable while performing this movement, bring your hands down slightly to one side.

  1. Glute Bridges 

For all the women who want muscular and toned buttocks and reduce hip dips, glute bridges are the best movement to perform. You can start by lying on your back and bringing your heels up to the mat. The arrangement should be such that your heels are a few inches away from your buttocks and your knees are pointing upwards.

Take your feet a little wider than shoulder-width apart such that your toes point outwards. Ensure that the knees are pushing outwards to engage your side glutes. Thrust your pelvis up with control, let it rest for a second, and then bring it back on the floor.

  1. Hip Abduction 

This movement is the easiest of all. Lie down on your side and use your top arm to aid the upper body by keeping it in front of your chest.

Keep your core and upper body still and engaged and while maintaining this position, raise your top leg upward. Lower back down with control. Repeat.

  1. Seated Abduction 

Sit on the floor with your legs bent and your knees touching. Lean back on your hands such that you keep your back straight. Do not slouch while maintaining this position.

Open your knees outward while keeping your feet together. Return to the position from where you began. Repeat. You can perform this movement with or without a band.

  1. Clams 

You may begin this movement by lying on the ground on your side and popping your head onto the arm resting on the ground. Move your hips making a 45-degree angle and your knees up to a 90-degree angle.

Now, push the knee away from your core while keeping your feet pressed together. Pause while getting to the top, clenching your glutes and abs. Return to the ground. Repeat.

  1. Glute Rainbows 

Another glute movement that targets your hip dips, and reduces them efficiently is glute rainbows. All you need to do is place all your fours on the mat. Raise your left leg to extend it straight behind. Move in an arc motion while keeping your leg leveled with the rest of the body.

Sweep the leg back past your starting position to the lateral position while engaging your left hip. Return to the center and repeat the movement with another leg.

  1. Side Lunge 

Side lunges are perfect for your quads, glutes, and rest of the lower body muscles. To perform this movement, stand at the top of your mat with your feet together. Now, engage your core muscles and lunge laterally such that you push your bum behind.

Keep pushing through the heel of your lunging foot. Repeat on either side.

  1. Curtsy Lunge 

This movement is similar to the previous one, with slight variations. Begin with standing with your feet hip-width apart and lunging backward. Cross your lunging leg over to the opposite side to create a deep curtsy position.

Drive through the heel of your front foot to return to the starting position. Repeat the movement with the other leg.

You may pair the above-listed exercise with your other workout routine and a good diet. Performing these movements regularly will help you achieve toned buttocks and reduce your hip dips to a greater extent.

So, what are you waiting for? Take out your yoga mat and start exercising now. For more on fitness, beauty, and lifestyle, stay connected.

Enjeela
I am a freelance content writer with 7+ years of writing experience in beauty, travel, fashion, lifestyle, and fitness. You will see me reading a book or listening to Nirvana in my free time.
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