Hip dips, or the inward curves on the sides of your hips, are a common concern among many people. Although there is no medical issue associated with hip dips, they can make you feel self-conscious about your body shape and lead to feelings of insecurity when wearing certain types of clothing. Fortunately, there are exercises you can do to reduce the appearance of hip dips and gain confidence in your body image. In this blog post, we provide nine exercises that have been proven to help reduce the appearance of hip dips. Read on to learn more!
1. Squats
If you’re looking to get rid of hip dips, squats are a great exercise to help you achieve that goal. Here’s how to do a proper squat:
1. Start with your feet shoulder-width apart and your toes pointing forward.
2. Bend your knees and lower your hips until your thighs are parallel to the ground.
3. Keep your chest up and your back straight as you descend into the squat.
4. Once you reach the bottom of the squat, drive through your heels to return to the starting position.
Repeat this movement for 10-12 reps, and be sure to keep good form throughout the entire exercise.
2. Fire Hydrants
One of the best exercises you can do to get rid of hip dips is fire hydrants. This exercise works your glutes, inner thighs, and outer hips, all of which will help reduce the appearance of hip dips. To do this exercise, start on all fours with your knees bent and feet hip-width apart. Slowly lift one leg up to the side, keeping your knee bent at a 90-degree angle. Hold for a few seconds and then lower your leg back down to the starting position. Repeat on the other side. Do 10-12 reps on each side.
3. Glute Bridges
If you want to get rid of your hip dips, then performing glute bridges is a great way to start. This exercise helps to tone and strengthen the muscles in your butt and thighs, which can help to give you a more lifted appearance. To do a glute bridge, start by lying flat on your back with your feet flat on the ground and your knees bent. Then, lift your hips up off the ground, driving through your heels until your thighs and torso are in line with each other. Hold this position for a few seconds before lowering back down to the starting position. Repeat for 10-12 repetitions.
4. Hip Abduction
When it comes to getting rid of hip dips, one of the best exercises you can do is hip abduction. This exercise works to strengthen the muscles around your hips, which can help give you a more toned and lifted appearance.
To do the hip abduction exercise, start by standing with your feet shoulder-width apart and your hands on your hips. Then, lift your left leg out to the side as far as you can without arching your back or shifting your weight to the other side. Hold for a moment before lowering your leg back down to starting position. Repeat 10-15 times on each side.
If you want an even greater challenge, try doing the hip abduction exercise with resistance bands or dumbbells. This will help further tone and sculpt your hips while also providing a cardio workout.
5. Seated Abduction
When it comes to exercises that can help you get rid of hip dips, seated abduction is one of the most effective. This exercise works to strengthen the muscles around the hip, which can help to improve the appearance of the area and make it more toned. To do this exercise, sit in a chair with your feet flat on the floor. Place a resistance band around your ankles and slowly lift your legs out to the sides. Be sure to keep your back straight and avoid arching your spine. Return to the starting position and repeat for 10-15 repetitions.
6. Clams
Clams are a great way to get rid of hip dips. They work by strengthening the muscles around the hips and buttocks, which helps to give them a more toned appearance. Clams also help to improve circulation in the area, which can help to reduce the appearance of cellulite. To do this exercise, lie on your side with your knees bent and your feet together. Place your hand on your hips and lift your hips off the ground, keeping your feet together. Hold this position for 10 seconds before lowering back down. Repeat 10-15 times on each side.
7. Glute Rainbows
If you want to get rid of your hip dips, then you need to focus on exercises that target the glutes. One such exercise is the glute rainbow. This move will help to tone and shape your butt, while also giving you a great cardio workout. To do the glute rainbow, start by standing with your feet hip-width apart. Bend your knees and lower your hips down into a squat position. From here, jump up and land with both feet together in the center of your body. As you land, lift your right leg up and out to the side, keeping your left leg straight. Then, quickly switch legs and jump again, this time lifting your left leg up and out to the side. Continue alternating sides for 30 seconds or more.
8. Side Lunge
The side lunge is a great move to help you get rid of hip dips. Start by standing with your feet together and your hands on your hips. Step out to the side with your right foot, keeping your left foot planted firmly on the ground. Lunge down so that your right thigh is parallel to the ground, and then push back up to the starting position. You can add a little extra challenge to this move by holding a dumbbell in each hand.
9. Curtsy Lunge
Start in a standing position with your feet hip-width apart and your hands on your hips. Step your left foot behind you and to the right, then lower your hips until both knees are bent at 90-degree angles. Return to the starting position and repeat on the other side.
