Recently, hip dips have become a buzzword on the internet. Some people are stressed about them, others are not even sure about the hip dips’ meaning. If you fall into the second category, just know that hip dips are simply the inward depression on your body’s side, just a little down the hip bone. 

Also known as violin hips, these indentations can either be only slightly noticeable or quite prominent. It is important to know that hips dips are not medical conditions but only on a normal part of your body. However, they might not exactly be visually pleasurable. 

If you have hip dips, there is no need to frantically look for an intense workout. Before jumping straight to exercises, you should first know a thing or two about hip dips. 

In this article, we are going to talk about the hip dips’ meaning, the causes of hip dips, some exercises that help you to get rid of them, and a lot of other things. 

What are Hip Dips and Hip Dips Causes

To understand hip dips causes better, you have to dive a little deeper into your body’s biology. 

Hips dips happen in the area of your body where your skin is attached to your thigh bone’s deeper part. In some people, the indentations of hip dips can vary in size depending on the amount of muscle and fat present in your body. 

The prominence of hips dips also depends on the shape and width of your pelvis. Along with that, the clothing you wear can also make them more apparent. 

Exercises To Get Rid of Hips Dips

There are certain exercises that can help you reduce the hip dip. They will help you increase the muscular mass of your body and reduce the fat part. The best part about an exercise for hip dips is that you can start with only 1-2 sets a day and then gradually increase the number of sets as your body gets comfortable. 

If you get bored of performing a single hip dips exercise, you can make a workout that involves doing different exercises on different days of the week. At the start, you should try to do a hip dips workout for at least 20 minutes a day. Over time, you can increase it to 40 or even 60 minutes. 

The main focus of every exercise for hip dips is to strengthen the muscles of the following:

  • Buttock
  • Abdominals
  • Thighs
  • Hips

Here is the list of 7 easy exercises to get rid of hip dips:

  1. Side Hip Openers

There are some easy butt exercises that help you tone the muscles of thighs, hips, and even side buttocks. Side hip openers are one of those exercises. The trick to getting the best result out of side hip openers is by making sure that your body weight is evenly distributed between all your four limbs. And if you want to go to the next level, you can place a dumbbell behind your knee. To increase the difficulty further, just increase the weight of the dumbbell. 

  1. Standing Kickback Lunges

If you want to try a home workout that does not just help you decrease the appearance of hip dips but also improve the balance and stability of your body, you should definitely try standing kickback lunges. The exercise engages your core, thighs, and even buttocks. The trick to getting the best of standing kickback lunges is to keep your front foot and leg engaged the whole time. 

  1. Standing side leg lifts

If you add this exercise to your hip dips workout, you will end up with toned muscles along the sides of your butts and your hips. Along with that, you will also experience a stretch in the inner parts of your thighs. The trick to getting the best out of standing side leg lifts is making sure that your body movement is controlled. If you jerk or rush while doing this exercise, you might put a strain on a particular muscle. Once you get comfortable doing the exercise, you can use ankle weights to increase the level of difficulty. 

  1. Squats

This is probably the best-known exercise in this list of the best exercises to get rid of hip dips. You might already know how to do squats the right way. However, what you might not know is that squats can also help you get rid of hip dips. The trick to getting the best out of squats is engaging your abdominal muscles while you do it. Once you get comfortable doing squats, you can hold dumbbells to increase the level of difficulty.

  1. Standing side-to-side squats

Done reading about the benefits of doing squats? Now it is time to jump to the sister exercise of squats called the standing side-to-side squats. Just like the former exercise, the latter also helps you tone the muscles of your hips, buttocks, and legs. Once you get comfortable doing standing side-to-side squats, you can use ankle weights to increase the level of difficulty. 


  1. Side lunges

There are only a few hip dips exercises that are as efficient as side lunges in working your entire leg. This intense exercise assists you in defining your buttocks and hips. To get the best out of this exercise, you have to make sure that your toes are facing forward. To increase the level of difficulty, you can increase your pace or use a dumbbell. 

  1. Side Curtsy Lunges

If you are in a mood to do a less intense hip dips exercise that works only your thighs and the side of your buttocks instead of the whole leg, you should try side curtsy lunges. Just like side lunges, the key to increasing the level of difficulty of this exercise is by either increasing your pace (gradually) or by using a dumbbell. 

Now you know all the basic things about hip dips and the exercises that help you get rid of them. It’s time to move your body and get into the desired shape.

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