How to get rid of hip dips

How to get rid of hip dips? Hip dips are your body’s way to tell you that you have gained weight on a specific part of your body, specifically the hips. It is as normal as having a double chin and hence one must not worry about it or take stress over removing it.

You cannot remove hip dips completely but you can try to reduce them through exercises, nutrition, and lifestyle changes.

In this article, we will be discussing the various types of exercises that you can easily do at home to remove or reduce the excessive fat near your hips.

What are Hip Dips?

Hip hips are nothing but inward depression at the side of your body below the hip bone that forms a curve on the outer edges of your hips.

Sometimes these hip tips are barely noticeable and sometimes they are very prominent depending on a person’s body structure.

What Causes Hip Dips?

There could be various causes of hip dips and one is reason is mainly when the skin is attached to the deeper part of your thigh bone also known as the trochanter.

Due to the amount distribution of fat muscles in the body, these intentions are visible from person to person. The hip dips is visible depending on what sort of clothes you are wearing.

Can I get rid of hip dips?

Well, hip dips is mostly based on bone structure and genetics and you cannot get rid of them completely just true exercises or lifestyle modifications.

However, through certain exercises, you can decrease the visibility of hip dips.

In this article, we will be discussing the various exercises and how to do them step by step that can help you reduce a few of your hip dips.

Why focus on hip function?

Hips are nothing but a generic phrase that is used for the pelvic bones and their surrounding musculature. The hips are the main weight-bearing components of your body and hips.

You must be comfortable with what shape it is. If your hip has good stability and strength it enables you to easier to conduct regular tasks effectively and also reduces any risks of injury.

As it is a brutal truth that you can’t restructure your hips or transform them completely you can still perform exercises for strengthening your muscles around the hip area which are responsible for appropriate hip motion

If you focus on doing target-specific exercises in the above-mentioned muscle systems you can easily support the mobility and the steadiness of your hips. Additionally, developing the gluteus medius and the other surrounding muscles will help in reducing what it looks like overall your hip dips.

Exercises that help in reducing the hip dips –

As we said that hip-tips can depend on a person’s body structure and to reduce them must do regular exercises.

Let us tell you that it’s not possible to completely get rid of hip dips but you can minimize the appearance by doing certain exercises and by losing fat from the body.

To get the maximum benefits from the exercises, you can stand in front of the mirror and then do these postures so that you can look at yourself and cross-check whether these postures are done correctly or not.

Also, it is not recommended to go very heavy on your body by doing excessive exercises as it can have adverse effects on the body. So you must start with fewer reps and increase your stamina gradually. You must do exercises that help in toning and strengthening your muscles, thigh, abdominal hips, and buttocks.

lateral hip openers or Fire Hydrants –

To target your hips, thighs, and also the side buttocks you can do this exercise by evenly distributing your weight between your knees and hands by using a dumbbell just back of your knee.

1. Just come into the cat-cow pose by keeping your hands just below your shoulders.
2. Try keeping your knees beneath your hips
3. Try to inhale by lifting one leg.
4. Do this at least 15 times before lowering

Plank Leg-Lifts-

Keep your body in a straight position with your shoulders raised and your left leg up and your knee bent 90 degrees while keeping your wrists up. Bring your heels in toward your butt.

Raise your left leg as high as possible and stay in this position. To accomplish this, bring your knee back to the same position to match your right knee.

Benefits- This exercise helps to strengthen the shoulders and activates the glutes.

Hydrants-

Sit on your hands and knees, with your wrists and knees under your shoulders. Bending the knee, raise the right leg up and then extend the right leg until it is at hip level.

Benefits – This exercise is good for strengthening your butt and thighs and it strengthens the hips.

Single-Leg Glute Bridge-

Lie on the ground with your legs straight and knees bent. Lift the left leg off the ground.

Begin this process by bringing your knee close to the chest, now through your right heel.

 Begin by raising your hip and glutes off the ground. Do this five times. Repeat this process with the other leg.

Standing kickback lunges –

This exercise balances and stabilizes your body. Also, incorporate your core into the pose.

It is a great exercise to strengthen multiple muscle groups including the quadriceps, gluteus maximus, and hamstrings. This exercise gives you better balance and better core stability.

1. Make a prayer posture
2. Lift your right knee slowly to your chest and try to inhale
3. Now lift your arms and make a prayer posture alongside your ears and slowly exhale
4. Try to face your toes forward while doing this

Reverse lunges-

Take a large and controlled step back with your left foot. The right knee should be bent at a 90-degree angle and your left heel should be raised toward the floor.

Do this exercise by alternating both legs.

Benefits- This exercise helps in increasing the strength of the body. It works to strengthen the quadriceps ie thighs, hamstrings, glutes, and to some extent your core muscles as well.

Table Top Pull-

Sit on the mat with your knees bent and place your hands on the back of the mat with a 12-inch gap between your butt and heels.

Use your hands and feet along with your glutes to lift your butt off the ground. Come to the tabletop position and repeat this process 5 times.

Benefits- This exercise helps in the stabilization of the spine. This modified version helps strengthen the shoulders and arms while also elongating your butt.

Squats –

Squats are the best form of exercise for toning your butt and thighs. You can easily do squats at home without any gym equipment.

Squats can even be done by women during menstruation. It is advised to engage your abdominal muscles while doing this exercise for support.

If you want you can also take a dumbbell and do the exercise while holding it.

1. Squats are easy to do and can be done by anyone and Everyone.
2. Stand with your feet
3. Systematically lower yourself, and move your hips back.
4. If you are new to squats then do at least 10 reps and if you are already doing then do at least 15 – 30 reps in each set.
5. Make sure that you take a rest in between each set, by doing this you will not have trouble setting slag.
6. Make sure to stand wider than your legs
7. Now come into a sitting chair position
8. You need to exhale while going down
9. Now Inhale while standing up back again
10. Do it 12 times in a row

Barbell Back Squats –

• Keep your feet flat on the ground in such a way that the toes are slightly outwards. The width of the feet should be approximately equal to the width of your shoulders.
• After that go down to where the bar is placed and bend your knees slightly. Adjust the height of the bar according to the height of your body. Avoid carrying your body weight on your toes as it can be bad for your knees.
• Place the bar at the top of your waist below your head, placing your shoulders under the bar for the trapezius muscles (these muscles are located at the top of your waist between your shoulders). Place your hands on the bar where you’re comfortable, most often 15 less than your shoulders.
• Now slowly bend your knees, and move your hips slightly backward, as if you are sitting on a chair. Keep your waist straight and look straight ahead and keep your feet straight on the ground.
• Pull your abs straight, and keep your lower back in a nearly neutral position. For most people, this means that the lower back creates a slight curve.
• Lift your hips and lean forward to return to the forward position. From a lowered position, press your heels up and raise the weight.

Jump squat-

Stand with your feet shoulder-width apart. Start with regular squats, then engage your core and jump and try to keep your feet together while you’re in the air.

 So to complete it, lower your body back down into the squat position and come back to the ground with as much ease as possible.

Benefits- By doing this exercise our body remains healthy, and keeps the muscles and joints of the lower part of the body fine.

Lifted Heel Squat-

Start with a basic squat and vary the pace by lifting your heels as you go down.

This reduces the range of motion of walking and improves the range of motion of the knee.

By doing this exercise, you can get a curvy and curved butt in a very short time.

Sumo Squat-

Raise your legs three to four feet and point the toes.

Lift your left heel, and lift and lower the hip, separating the left calf. Now follow the same method for the calf of the right foot.

Benefits- Toning of the thigh, glute, and calf

Some of the benefits of squats to remove your hip dips is as follows-

Helps in increasing the muscle mass:

Squats are a means of increasing muscle mass.

They are excellent for the legs, buttocks, quadriceps, and hamstrings.

 An increase in the amount of muscle mass in the body means that there is less fat in these parts of your body, and your body’s metabolism is working at a higher level.

Squats are a boon for those women who are troubled by the thinness or not being in the shape of their upper thighs and buttocks.

Maintain balance:

Squats have a remarkable effect on your balance. While doing squats, it should be kept in mind that your balance does not deteriorate from beginning to end.

Increase sex drive: Numerous types of research show that the rapid and rapid increase in blood flow and heart rate that occurs during squats can stimulate circulation to the reproductive organs, boost libido, and prevent infertility and meningitis. may help address toxicity issues.

Increase strength:

The best part of doing this exercise is that it increases your strength and can be done easily at home without any gym equipment. Even as a beginner, if you do 5 to 6 squads every single day it will help you to improve your balance, and posture and result in good strength of your body.

Increase blood circulation:

Movement is needed to stimulate our body’s circulatory system, and squats are the best option to get the blood moving in the body.

With the help of squats, energy is provided in our legs, and oxygen and nutrients are transmitted to the muscles.

Toned Butts:

If you want to get your gluteal muscles in good shape, then some exercises may be beneficial for you.

The gluteus maximus muscles are very hard and are equally difficult to bring into their correct shape, but by doing squats, you can bring them into the right shape.

Lose Weight:

When your entire body’s muscle mass increases, your metabolism works just as fast.

This means that metabolism needs to burn more calories to work faster. This whole process can help you lose weight.

Make muscles stronger:

While doing the squats your entire body comes into action including the upper body and the lower body.

Since it is a weight training exercise it helps in making your muscles stronger by improving endurance. When you do it every day you will slowly and gradually notice changes in your body in terms of muscle mass.

 People who are starting with their workout routine can include doing this regularly not just for removing their hip dips but also to make their muscles stronger and better.

Lifestyle Changes That May Relieve Hip Dip –

Try your level best to take the necessary steps to create a healthy lifestyle.

Following are a few lifestyle changes that you must adopt to be in shape and have a healthy body-

• Maintain a proper routine of your food habits, meal timings, and workout routine.
• Trying to balance your stress management and eating foods that do not result in weight gain.
• Focus on your lower body while doing the exercises to cut down the excessive fat in that area.
• Where outfits that are comfortable yet help in hiding your hip dips.

How to hide hip dips with clothes?

Apart from doing the various exercises mentioned above in the article, you can also hide your hip dips by wearing certain clothes.

In the case of women, it is advised to wear outfits that are neither too tight nor too loose but sync your body perfectly. Don’t wear fabrics that are too revealing or highlight your body fat.

High-waisted pants or jeans or the best way to hide the excessive fat in that area.

Conclusion –

Advice –

Your hip dips are based on your body size and weight, so reducing your diet won’t affect it much.

Also note that you can’t completely remove your hip dips, although you can hide them in other ways.

It is normal for anyone to have hip dips, it does not prove that your body is not in shape. So accept them happily and happily display them!

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