Learn how to get rid of hip dips with the easiest exercises.
Hip dips are those indentations or dips that occur along the side of the hips on many women and men. They are a natural variation in body shape– not a sign of being unhealthy or overweight. Regardless of weight, hip dips may be more visible on some women while not visible at all on others.
They may seem unnoticeable to the passing eye, and for the most part, you’re right. Unless someone is staring intently at you while you’re wearing a bikini or workout pants, most people don’t even notice hip dips on others let alone know what they are.
And while no one will be bothered or complain about them, if they are a part of your body you’re unsatisfied with you can quickly start working on how to get rid of hip dips at home. There are actually many easy ways to fill out the indent resulting in smoother, shapelier hips and thighs.
What Causes Hip Dips?
First, let’s clear up a common misconception: hip dips are not a sign that you’re overweight or out of shape. In fact, plenty of people who are underweight or at a healthy weight with perfectly toned muscles have hip dips. So what causes hip dips then?
The answer lies in your bones and genetics. Hip dips are caused by the shape of your pelvic bones. Everyone’s pelvis is different, and some people’s hip bones simply protrude more than others. This can make it appear like you have a dent or inward curve in the area where your leg meets your hip.
Hip dips can look more pronounced if you’re underweight or even if you’re carrying extra weight around your hips. Having weak gluteal muscles can also make your hip dips more noticeable and difficult to get rid of.
It’s also important to remember that hip dips are totally normal! So don’t feel like you need to get rid of them unless they bother you. I’ve never heard a man or woman say ‘so and so is so attractive but those hip dips are a deal breaker!’
How To Get Rid of Hip Dips
If you want to know how to get rid of hip dips, you must focus on exercises that build up the muscle in your thighs, hips, buttocks, and legs. These workouts will help your lower half look more filled out and curvier.
There aren’t just aesthetic benefits of getting rid of hip dips, having stronger muscles in those areas will help with mobility, athletic performance, and lower the risks of pain and injury.
Squats
Squats are a great exercise for strengthening the muscles in the lower body, including the hips. To perform a squat, stand with your feet shoulder-width apart and your arms extended straight out in front of you. Slowly lower your body as if you were sitting back into a chair, keeping your weight in your heels and your chest lifted. Push through your heels to return to the starting position.
Lunges
Lunges are another effective exercise for toning the muscles in the lower body, including the hips. To perform a lunge, step forward with one foot and lower your body until your thigh is parallel to the ground. Push through your heel to return to the starting position, and then repeat on the other side.
Hip Thrusts
Hip thrusts are a great exercise for targeting the muscles in the hips and buttocks. To perform a hip thrust, sit on the ground with your back against a bench or other stable surface and your knees bent. Lift your hips off the ground and squeeze your glutes, then slowly lower your hips back down to the starting position.
Side Leg Lifts
Side leg lifts are a simple but effective exercise for toning the muscles in the hips and thighs. To perform a side leg lift, lie on your side with your head resting on your arm. Lift your top leg as high as you can, then lower it back down to the starting position.
Reverse Leg Lifts
Reverse leg lifts are great at toning and plumping up the butt, hips, and glutes. Get on all four hands and knees. Lift your pointed toe to the sky, squeezing your buttocks while your leg is fully extended. Repeat and switch to the other side.
Deadlifts
Deadlifts are a type of weightlifting exercise that involves lifting a loaded barbell or other weight from the ground to a standing position. They are a compound exercise that works several muscle groups in your body at the same time, including your thighs, hips, and butt.
Pilates and Yoga
These exercises are great for those who don’t prefer lifting weights and would rather use stretching and holding different positions in order to build muscle. Pilates and yoga are helpful in maintaining a lean figure while building muscle and strength. Don’t be mistaken. Pilates and yoga workouts may not include weights but can be just as much, if not more, strenuous.
Results
If you want to see results quickly, you can try doing any of these or other hip and leg exercises every day. You’ll want to switch off which body parts you workout on on certain days so they have adequate time to heal and for the soreness to go away.
It’s important to remember that no exercise will completely eliminate hip dips, as they are a natural variation in your bone structure. However, performing these exercises regularly can help get rid of hip dips and give you fuller, curvier hips and thighs.
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