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How to get rid of hip dips?

What are hip dips?

The hip dips are natural indentations or depressions that are located on the outside of your legs, just below the hip bone. For certain people, the skin of this region is more closely connected with the greater trochanter of the femur which causes the appearance of indentation.

Hip dips are an ordinary component of the human body and can vary in appearance. For certain, the hip dips can be very noticeable and appear as deep indentations. In other cases, they might appear less prominent.

What Causes hip dips?

The hip dip is more likely to be caused by the bone structure of your body than by the amount of body fat or muscle mass. In simple terms, it is due to heredity in hip dips. If a person’s hip bone is greater than their femur, their fat and muscles are pushed downwards. If you look from the outside the skeletal structure of the pelvis and the width of their hips, as well as the total body mass and fat composition affect how noticeable their hip dips of theirs are.

The most important thing to keep in mind is that they’re not a sign of being overweight or not active. Although the amount of body fat that is stored in this area may make them appear more prominent and having more muscles can make you appear more prominent in your appearance, reducing the amount of body fat that’s in that region isn’t going to make them disappear since they’re because of bone structure, which cannot be altered.

Hip dips are normal

Hip dips are normal and shouldn’t be concerned about. As we said above, they’re a consequence of your body’s specific structure and are not a sign of your health condition. Also, their presence doesn’t necessarily mean that you’re at a certain body fat percentage.

There has been an increasing trend toward the acceptance of body shapes, and numerous celebs and social media influencers taking their hips dip for what they are: an ordinary, beautiful part of our body.

Is it possible to get rid of hip dips?

If your hip dips are due to a mix of bone and fatty tissue structure, you may be able to lessen them with exercise. If the pelvic bones cause those hip dips no solution to completely eliminate them from your body.

It is better to think about the concept of eliminating hip dips as an “I need the body to be more comfortable.” After that, you can work on making your body more attractive and appealing through regular, healthy habits.


Squats are among the most effective exercises you can do. They help you develop a functional pattern and are the most effective method of developing your glutes, thighs, and glutes. They help strengthen your quadriceps as well as their adductors.

How to do it

Here’s how to make sure you are in the right Squat position:

  • Your feet should be slightly wider than your shoulder width.
  • Put your toes in the air about 15-30 degrees.
  • Engage your core muscles and tighten your glutes prior to commencing.
  • Begin the squat by a bent to the hips, and then your knees simultaneously.
  • Your butt should be pushed back to appear as if you’re sitting on a chair in front of you.
  • When you fall ensure that your back stays flat and your heels perfectly flat on the floor.
  • Be sure you don’t allow your knees to fall inwards.
  • Once you’ve reached a point that brings your upper thighs in line with the floor, turn the motion around with your core firm and your back straight.
  • Once you have reached the top of the hill, squeeze your muscles around your butt to complete the move.

Fire Hydrants

Fire hydrants are a great exercise that will strengthen your glutes, as well as increase hip mobility as well as core stability.


How to do it

  • In a quadrupedal position, (on your hands and knees, keeping your back straight).
  • Then, you should brace your core and maintain a straight back throughout the entire exercise.
  • Take one foot off of the floor and then rotate your hip towards your side while maintaining your knee bent.
  • From there you can draw a large circle using your knees, making sure your core is engaged and your back straight.
  • Draw a large circle, moving in the direction you want for the number of times, afterward, go backward.
  • Make sure you train both sides equally.

Glute Bridge

I’ve saved the most effective exercise for the very last time.  It is and a half a great exercise to strengthen the butt and the core.

Furthermore, this exercise could be altered to make it harder to variations. So, you’ll be able to choose a method that works with your current level of fitness.

How to do it

  • Relax on your back and lie on it while keeping your knees bent. Place your feet laid flat on the ground with your shoulders wide.
  • From here, you can posteriorly move your pelvis to the point that the lower part of your back remains level with the floor.
  • Then then, squeeze your buttocks to extend your hips.
  • Do not extend too far, you do not want your lower back to be abutting your arch.
  • Keep the top position for 3-5 seconds and gradually release.
  • To make the exercise more challenging You can complete each leg separately or elevate your feet onto the chair.

Curtsy Lunges

Next up is the curtsy lunge. This is a variation on the traditional lunge, by forcing you to put your leg in front of your body. This angle helps focus the gluteus medius muscles more, and the thighs in your inner.

hip dips

How to do it

  • Keep your feet in a straight line and your hands at your waist, or even up toward your chest. (To make it more difficult, put a dumbbell on the chest).
  • From here, start stepping backward with your left foot.
  • Before putting your foot down, you should begin cross-leaps back over your right leg.
  • Keep your toes pointing forward.
  • If you place your foot, you can begin to bend to the side using both knees.
  • You don’t have to allow your knee to reach the floor in order in order to get this move to work.
  • Keep the lower position for 1 minute, then reverse the motion returning to the starting position.

Banded Lateral Walks

The lateral walk banded is among the most effective ways to engage the gluteus medius muscles and your hip abductors. These muscles are crucial in abducting (lifting away from the body) and internally rotating (rotating away from your body) your legs.

hip dips

How to do it

  • Put a moderate strength hip resistance bandage between your legs, at the knee level.
  • Then, take a relaxed posture in which your knees are bent with your shoulders distance apart, and your toes pointed towards the forward.
  • Make sure you keep your core muscles engaged and your chest lifted.
  • From there, start stepping out to the side, but do not alter the position the feet.
  • Slowly, bring the other leg back towards the center of your body to return to the position you started from.
  • Continue walking laterally until the desired amount of repetitions.
  • Do all the reps one side prior to moving to the next.

Banded Clamshells

Another exercise to do is the banded Clamshell, also known as hip openers. This exercise will also help strengthen your gluteus medius (and minimus) through training external rotation.

hip dips

How to do it

  • Lay on your back with a the bandage of light resistance wrapped over your legs to the knee level.
  • Then you can bend your knees, then put the feet over one another.
  • In this position, the only thing you’re doing is move your knees upwards towards the sky, while keeping your heels in place.
  • There should be good muscle ache in your buttocks.
  • Stop for 1 second, then repeat the number of times.

Leg kickbacks

This exercise will help raise your butt. Maintain your core in a tight position to ensure your lower back is protected as you perform the exercises in a slow manner. It is possible to use ankle weights for these exercises.

hip dips

How to do it

  • Begin on all fours the same way as you would do in the Cat-Cow pose.
  • Place your hands under your shoulders, and keep your knees beneath your hips.
  • Stretch your right leg straight. After that, slowly raise the leg to make sure it’s level to floor.
  • Lower your leg back towards the floor.
  • Perform 15 repetitions. Then, on the final rep ensure that your leg is lifted to keep it in line with the floor. Your leg should be pulsing upwards and downwards 15 times.
  • Repeat the process on the other side.

 Standing side leg lifts

Standing leg lifts can help build the muscles on between your legs as well as the butt. You might also feel an increase in the stretch of your thigh. Be sure the motion is smooth and controlled. Don’t rush or jerk the movements, and attempt to maintain your posture. Avoid leaning to either side.

hip dips

How to do it

  • Place your feet forward on your left hand close to an armchair, table, or even a wall.
  • Use your left hand to gain stability and support, place your left hand in your left foot and lift your right foot a bit off the floor.
  • Exhale and slowly move your right leg up to the side, while keeping your right feet in front.
  • Slowly lower your legs on your exhale.
  • Do 12 leg raises on both sides.


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