How to Get Rid of Hip Dips – Top Exercises

The hips dips are the inward depression along the side of your body, just below the hip bone. The hips dips are also called violin hips by some people. In contrast to having the outer edge of hips follow curves that look like they were drawn using a protractor, the outside edges of your hips have indentations. Depending on the depth of the indentations, they may be quite slight, or they may be quite prominent. It is quite normal for your body to have these indentions.

Why do hip dips occur?

In order to obtain hip dips, the skin has to be tethered, or attached, to the deeper part of your thigh bone, known as the trochanter. Some people have a more noticeable indentation than others. The reason for this is due to the amount and distribution of fat and muscle within your body structure. Depending on the width and the shape of your hips and your pelvis as well as how much fat you have in your body, hip dips can be more or less noticeable. In addition, they may also be more apparent when you are wearing certain kinds of clothing.

Exercises to minimize hip dips:

You can do certain exercises to minimize the appearance of hips dips. By doing so, you can build muscle and lose fat.

Verify your poses in a mirror to make sure you’re doing them correctly. You should always start with your weakest or least flexible leg when doing exercises that work one side at a time. You’ll start with the side that’s a little more difficult, and the second will seem easier.

Slowly increase the number of sets per day by beginning with one or two. Alternate exercises on different days. Spend about 20 minutes doing these exercises per day, and aim to do them 4 to 6 times per week.

1. Openers for side hips (fire hydrants:

Your outer thighs, hips, and side buttocks will benefit from these exercises. Maintain an even weight distribution between your hands and knees. You can use a dumbbell can be used behind your knee to increase.

• Do the Cat-Cow pose on all fours. Make sure your hands are directly under your shoulders, and your knees are directly under your hips.
• Take a deep breath as you raise one leg so that it forms a 90-degree angle with your other leg. Be sure to keep your knee bent.
• Slowly lower your leg. Before you lift your leg again, keep your knee from touching the ground.
• A repeat of fifteen 15 times. the last repetition, pulse your leg 10 times in the upper position before lowering.
• Do the opposite side.

2. Kickback lunges while standing:

Exercises like this one promotes balance and stability in the body. Thighs and buttocks are worked. Make sure you keep your front leg and foot engaged. Engage your core throughout the pose as well.

• As you stand in Prayer pose, place your hands in front of your chest.
• Take a deep breath in and lift your right knee towards the ceiling. your arms up alongside your ears with your palms facing each other while stepping your right leg back.
• Lunge with your right leg. Maintain your toes facing forward while standing on your back foot.
• Lift your right knee back to your chest as you inhale.Put your hands in prayer position as well..
• Complete 12 lunges. The last repetition, raise and lower your leg 12 times.
• Switch sides.

3. Leg lifts for standing:

Leg lifts help you build muscles along your hips and buttocks. You may also feel a stretch in your inner thighs during leg lifts. Make sure you move steadily and controllably. Try not to jerk or rush the movement, and keep your body straight. Do try does not lean either way.Adding ankle weights to this exercise will make it more challenging.

• Stand facing forward with your left hand near a table, chair, or wall.
• As you lift your right foot, root into your left foot and use your left hand as a balance and support.
• Exhale and lift your right leg slowly to the side.
• As you exhale, lower it slowly and cross your left leg over your right.
• You should do 12 leg lifts on each side.