Hip dips are a completely normal and natural part of the human body, and nothing to be ashamed of. However, if you don’t love the way they look, there are certain exercises you can do to minimize the appearance of hip dips. Just keep in mind that since they’re largely a genetic trait, you can never completely get rid of them. Instead, you should focus on building strong and healthy hips with strength and flexibility exercises and build a hip workout routine that targets specific muscles for a smoother, more toned hip area. If you’re wondering how to get rid of hip dips, here are 6 exercises to minimize their appearance.
What Are Hip Dips?
Hip dips are inward curves on the outside part of your upper leg, just below each hip bone. They’re a normal and common part of the body structure and can vary in appearance. In some people, hip dips are large indentations and very noticeable, while for others they may be less severe. How noticeable they are depends on the bone structure of your pelvis and femur. Their appearance can also be influenced by muscle mass and how your body distributes fat. Many women who have hip dips also tend to have “saddlebags”, which are fat pockets just below the hip dip, toward the backside of the legs.
What Causes Hip Dips?
Hip dips are caused by genetics and the shape of your pelvis. If you have hip dips, it means your hip bone is located higher on your femur, which causes the muscle and fat to curve inwards. Hip dips are controlled by the shape of the skeleton, muscles and fat distribution, which can’t really be changed. They’re a normal part of the body, and since genetics are unchangeable, you can focus on building strong, healthy hips rather than trying to “fix” them.
There are certain exercises you can avoid if you want to minimize the appearance of a hip dip. Steer clear of exercises that work your quads and hip flexors, and focus on ones that work your backside. This will help reduce the appearance of the saddlebag as well.
How to Get Rid of Hip Dips: 6 Best Exercises
1. Glute Bridge
Glute bridges are an amazing strengthening exercise for the glute muscles and can help minimize the appearance of hip dips. Start by laying flat on your back with your knees bent and both feet flat on the floor. Engage your glute muscles and lift your hips up towards the ceiling. Your core should be engaged, and avoid arching your lower back. Slowly lower your hips back down to the floor and repeat. You can also do variations of the glute bridge, such as pulses, pressing through the heels, and one-legged glute bridges.
2. Squats
Squats help strengthen the muscles of your legs, hips, and butt. They’re ideal for building lower body strength. Stand with your feet hip-width apart. Inhale, embracing your core and slowly lower down as if you were going to sit on a chair. Keep your weight over your heels, and exhale as you press through your feet and drive your hips forward to stand. You can also do pulses if you want to feel that booty burn!
Side squats can also improve hip strength and flexibility. From standing, step your left leg to the side and squat. Then return to starting, step to the right and squat. Repeat.
3. Clam Lifts
This exercise strengthens the hips and thighs, stabilizing the pelvic muscles, and it tones the glutes. Lie on your side with your legs bent so they form a 90 degree angle. Press the insides of your feet together and lift your top knee up so your legs are open at a 45 degree angle. Slowly lower back to starting position. Engage your core throughout the entire exercise. Repeat on the other side.
4. Lunges
Lunges are another great lower body exercise that build strength in the hips and tone your backside. Start in a standing position with your feet hip-width apart. Step your right foot forward, so your legs are approximately one step apart. Your hands can be on your hips or in prayer position in front of you. With control, bend both knees into lunge position. Your front foot should be flat with your toes pointing forward and your heel should be lifted on your back foot. Make sure your front knee doesn’t go past your front toes. Push through the heel of your front foot and squeeze your glutes to return to standing. Repat on the other side.
5. Donkey Kicks
Donkey kicks, or leg kickbacks, help tone, lift, and strengthen your backside. Start on all fours in a table top position. Your shoulders should be directly over your hands, and your hips above your knees. Keep your right knee bent and raise it off the ground until your quad is parallel to the floor. Return to starting position and repeat. Repeat on the other side. For more of a challenge, you can also do this with a resistance band or dumbbell behind your lifted knee.
6. Side Leg Lifts with Resistance
Side leg lifts help build strength in the outer glute muscles and foster healthy hips. Start by lying on your right side with your legs out long. Place a resistance band around your thighs, just above your knees. You can prop your head up with your right arm and place your left hand on the ground in front of you to brace yourself. Keeping your top leg straight, lift up as you inhale, and slowly lower your leg as you exhale. Repeat on the other side. You can also do this exercise from a standing position, raising your legs out to the side.
If you want to minimize the appearance of your hip dips, these are the exercises to do!
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