Top 12 Exercises to Get Rid of Hip Dips and Build Muscle Properly
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Hip dips are the latest body component to become popular on the internet. According to Google data, interest in ‘hip dips,’ or ‘violin hips,’ as they’re often known, has increased in the last month, and they’re also being searched 40% more frequently than last year.
Your hip dips may be obvious or subtle, but if you’ve read other fitness articles that imply hip dips are a cause for concern, keep reading. Because you’re not alone if you’ve been searching for ways to get rid of hip dips or workouts for hip dips. And, luckily for you, you’ve come to the correct site to obtain some expert, precise guidance right now.
What are hip dips?
Hip dips are indents or depressions on the outside of your upper legs, directly below your hip bone, that occur naturally.
The skin in this location is sometimes more securely linked to the greater trochanter of the femur, resulting in indentations.
Hip dips are a common element of human anatomy that come in a variety of shapes and sizes. Hip dips are visible in certain people and appear as big indentations.
The shape of your pelvis and femur determines whether you detect them. Their appearance can also be improved based on muscle mass and fat distribution.
Hip dips are caused by a variety of factors
In a nutshell, heredity is to blame for hip dips. They are a “perfectly natural anatomical phenomena,” according to Dr. Ross Perry, medical director of CosmedicsUK. “They are caused once the hip bone is more than the femur, causing fat and muscle to ruin inward,” he explains.
Dee Hammond-Blackburn, a personal trainer at OriGym, agrees that they’re completely natural—and that it all comes down to how your bones were built: “The skeletal structure of an individual’s pelvis, the width of their hips, and their overall body fat and muscle distribution will all have an impact on how visible their hip dips are when viewed externally,” she says. Every single body part follows the same pattern.
The most important thing to remember is that they are not an indication of being overweight or inactive. Mark Fox, a health and fitness expert from The Training Room, says, “Recently, more and more people are believing that hip dips—or lack thereof—are a measure of how healthy you are.” “Although the amount of body fat stored in that area can make them more obvious, and having greater muscle mass can also give you a more pronounced look, reducing body fat around that area won’t make them go away because they’re primarily related to bone structure, which you can’t modify.”
Is it better to do hip dips or not?
Hip dips (or a lack of hip dips) are sometimes misunderstood as an indicator of how healthy you are. However, as previously said, hip dips are linked to the shape of your bones, which cannot be altered. Your hips besides your hip dips will be completely separate from everyone else’s due to the individuality of your hip.
Is it typical to have hip dips?
‘Hip dips do not indicate whether you are healthy, unwell, overweight, or underweight,’ explains Wiener. ‘While having a higher degree of muscle mass or having more body fat can make hip dips more obvious, it’s crucial to realize that hip dips are a component of your bone structure, and while you can improve your body form through training and food, you can’t modify your bone structure.
Is it possible to be freed from hip dips?
It’s a common fallacy that you’ll be able to completely remove them from your body. Dr. Tailor advises that exercising to lose weight and build muscle can assist to lessen the look of hip dips.
Rhea Sheedy, a dance instructor and the founder of Ballet Fusion, offers the following advice: “Focus on gluteal muscle-targeting exercises like Bulgarian split squats, glute bridges, and lunges. Walking and running help shape the legs, while core activities, particularly those that target the abdomen and obliques, help form the waist.”
“You will irregularly see hip dips in people, who work out a lot, as enlarged muscular mass—or pronounced strength in certain muscles—can produce more noticeable hip dips,” Sheedy explains.
Due to the significant amount of booty squeezing, hamstring, hip, and leg labor that dancers go through, hip dips are commonly referred to as “dancer’s dents.” We can’t promise you a ballerina’s buttocks, but we can give you some pointers on how to tone your buttocks.
You should also consider how you fuel yourself, according to Hammond-Blackburn. “A nutritious diet, particularly one with high protein content, will also have a significant impact on the effectiveness of a training program. This will aid in the development of muscle in the area as well as the burning of extra body fat “. If you’re stuck, we’ve compiled a list of healthy meal prep ideas to help you out.
Self-compassion, rather than incessantly Googling “what are hip dips,” is the one thing that will help you feel better about your hip dips. Fox proposes: “Give yourself some love and accept those hip dips (or lack thereof)! The human body is incredible and stunning.” These are words to live by!
Hip dips cannot be “filled in” by exercise
Most publications on hip dips will state that they are normal and frequent, then go on to add things like, “You can’t get rid of your hip dips, but here are some exercises to help you decrease them.” This is complete nonsense.
Apart from this, resistance bands are also an excellent choice for home workouts as they offer a wide range of exercises that can target your entire body, providing an effective full-body workout.
Exercise can make a muscle bigger, but it can’t build muscle where it doesn’t already exist. Because there is no muscle in that area, hip dips are necessary. Consider the following anatomy diagram:
The top of your thighbone has a sharp piece called the trochanter that juts out into the side of your hip on the left. (A good six to eight inches above this is the iliac crest, which is also known as the hip bone.) The claimed “hip drop” happens in the vicinity of the trochanter. Stand up and probe around with your butt cheeks clenched. You’ll see what I’m talking about.
Now take a look at the muscles on the right. Your gluteus maximus is located behind your trochanter, the gluteus medius is located above it, the tensor fascia lata is located above and in front of it, and your quads are located below it.
Which of these muscles can you strengthen to reduce hip dips? None of them, to be precise.
What exercises can you do to reduce hip dips?
You can practice 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. 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.
These workouts will tone and develop your muscles in the following areas:
- hips\s• thighs\s• abdominals\s• buttocks
1. Hip openers on the side (fire hydrants) to reduce hip dips
- 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.
- Get down on all fours like you’re doing Cat-Cow stance. Ensure that your hands are directly beneath your shoulders and your knees are directly beneath your hips.
- Take a deep breath and lift one leg to a 90-degree angle with the other. Maintain a bent knee.
- Return your leg to its original position slowly. 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.
- Switch sides and repeat.
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.
- Begin in the Prayer pose by standing with your hands in front of your chest.
- Take a deep breath and lift your right knee to your chest.
- Exhale and step your right leg back while lifting your arms up alongside your ears, palms facing each other.
- Make a lunge with your right knee. Keep your toes pointed forward and stay on the ball of your rear foot.
- Take a deep breath in and pull your right knee back up to your chest. Now you should come back your hands to the prayer situations at the same time.
- Perform 12 lunges. Keep your leg back on the last repetition and pulse up and down 12 times.
- Switch sides and repeat.
3. Side leg raises from a standing position to cut hip dips
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. You will not thin to one side or the other.
You can make this workout tougher 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.
- Take a deep breath and slowly raise your right leg to the side.
- On an exhale, slowly lower and cross the other leg.
- Perform 12 leg raises on each side.
4. Squats to decrease 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.
- Make sure your feet are slightly broader than your hips when standing.
- Take a deep breath out as you carefully lower yourself into a chair.
- Take a deep breath and stand up.
- Do this a total of 12 times.
- Hold the lower stance for the final repetition and pulse up and down 12 times.
5. To reduce hip dips, 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 tall and keeping your feet close together.
- Lower yourself to a squat position.
- Take a step to the right 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.
- Cross your right leg across to meet your left.
- Perform 10 squats on each side.
6. Lunges to the side for decreasing 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’ toes are facing forward. Place your feet directly beneath your hips when standing.
- As you step your left foot to the left, root into your right foot.
- Plant your foot on the ground before lowering your buttocks. Your right leg will be straight and your left leg will be bowed.
- Maintain a firm grip on both feet.
- Get to your feet and pull them back together.
- Do a total of 12 lunges on each side.
7. Curtsy lunges to the side for reducing hip dips
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 in a straight line with your feet together.
- Raise your right leg and place it in front of your left leg.
- Make a curtsy lunge with your right knee.
- Position your right foot in front of your left.
- Switch sides and repeat.
- On each side, do 15 lunges.
8. Glute bridges to decrease 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.
- Spread your feet wider than your hips.
- Take a deep breath in and slowly elevate your hips and buttocks.
- As you lower yourself back down, exhale.
- Do this 15 times. Hold the higher stance for at least 10 seconds on the last iteration.
- Then, 10 times, slowly bring your knees together and back apart.
9. Leg kickbacks to decrease hip dips
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.
- Get down on all fours, as though in Cat-Cow stance.
- Keep your hands and knees underneath your shoulders and hips, respectively.
- Straighten your right leg out. 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.
- Switch sides and repeat.
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.
- Lie down on your right side, keeping your body in a single line.
- 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.
- Switch sides and repeat.
11. Step Downs with a Curtsy to decline hip dips
The curtsy step down is similar to the curtsy lunge, but it has a wider range of motion, which puts more strain on your glutes and thighs.
You can make this action more difficult by holding a dumbbell.
Here’s how to go about it.
- Stand on a firm platform or a bench that can hold your entire weight.
- Brace your core and squeeze your glutes from here.
- Step down from the platform with your left leg so that it crosses behind your right leg.
- Do this slowly and deliberately, bending your front knee (the one that is still on the bench).
- Reverse the movement and lift both feet back up onto the platform once the bottom foot has touched the ground.
- Complete all of the repetitions on one side before switching to the other.
12. Clamshells with Bands to cut hip dips
The banded clamshell is the next exercise. By training external rotation, this exercise also strengthens the gluteus Medius (and minimus).
A light resistance band is ideal for this exercise.
- Lie on your side with a light resistance band wrapped around your legs at knee level, then bend your knees and stack your feet on top of each other.
- All you need to do now is rotate your upper knee upwards toward the sky while keeping your heels together.
- Your buttock muscles should feel pleasant and warm.
- Repeat for the appropriate number of repetitions after a one-second pause.
Hip Dips can be reduced by leading a healthy lifestyle
Make every attempt to take the necessary actions to achieve a healthy lifestyle. If you exercise, eat well, and take care of yourself, you will feel better.
Make sure you’re getting enough calories and staying hydrated. Carbohydrates can help you get the most out of your workouts by providing you with more energy. It’s likely that eating lean protein will aid muscular growth. Incorporate healthy fats, calcium, and fiber into your diet. It is possible to forgo sugar, tobacco, and processed junk food. Make smart meal choices, but remember that splurging once in a while is fine.
Working out different sections of your body will help to keep your fitness program balanced. It is critical to perform a variety of activities in order to remodel the body. Cardio exercises of various types should be included in the plan. Maintain a regular fitness program and incorporate physical activity into your daily activities. Consult your physician for additional information.
What about those who aren’t able to dip their hips?
So, now that I’ve made you doubt all of your previous beliefs about how hips are constructed, you’re probably thinking of someone you’ve seen, perhaps in a photo, who you swear doesn’t have hip dips. I’m willing to wager that you’re looking at one of the following:
In a snapshot, this is the simplest approach to “get rid of” your hip dips. Simply push your hip out to the side, relax your muscles a little, and slightly bend your hip joint to bring your torso closer to your thigh.
If you point one hip toward the camera, it will be the most dramatic. The opposite hip will not spring out in the same way, but that’s fine because it’s tilted away from the body and out of sight. Here’s what Danae Mercer does:
I’m sorry to say it, but surgery is the only method to literally fill in your hip dips. According to a website dedicated to plastic surgery:
To correct violin hips, you’ll need to undergo a procedure known as fat transfer surgery. Liposuction and fat grafting or fat injection are the two operations that make up this procedure. Liposuction removes fat from another part of your body—usually, the abdomen or flanks (“love handles”)—and fat grafting repositions it in a more appealing location.
Most surgeons call the surgery a Brazilian Butt Lift (BBL) or a Mini Brazilian Butt Lift when fat is grafted onto the hip and buttocks area (Mini-BBL).
So, are there persons with round hips who haven’t had surgery? I’m not ruling it out! Humans come in a variety of sizes and shapes! But thinking there’s something wrong with you just because you saw, or believed you saw, someone with different anatomy than you is completely absurd.
Frequently Asked Questions (FAQs)
Why do my hips droop?
The structure of the pelvic bone causes hip dips. You are not accountable for your bone structure, and you also cannot change it.
In a week, how can you get rid of hip dips?
Hip dips are not something you can get rid of in a week. If you have a lot of fat in that area, you might want to consider bariatric surgery. However, you must exercise patience and maintain a healthy lifestyle that includes the correct diet and exercise.
How may hip dips be filled in?
The key to success here is exercise. Stick to the above-mentioned program and consume well-balanced food. You’ll start to see results soon.
Without exercising, how can you get rid of hip dips?
You won’t be able to get rid of hip dips without exercising. You may require more or fewer workout sessions depending on your body structure. However, you must engage in some physical activity. In this instance, a surgical operation won’t help you much.
What does it look like to do hip dips?
Just below your hips and above your thigh are inward curves. They appear to be an inward wave.
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