How To Get Rid Of Hip Dips Without Going To The Gym?

Not a single muscle from the head to the feet is alike. As humans, we have a different shape and size, don’t we? And this particular rule applies to our hips as well. Some hips have a smooth, uninterrupted curve while the others come with a dip. The latter is known as hip dips. If you’re reading the article, then you know what these dips are, don’t you? But do you know how to get rid of hip dips?

Many women strive hard to eliminate these hip dips. If cellulite is the first worry of women, then hip dips take a close second place. So it’s time to find out how to get rid of them even at home. But before we do that, let’s discuss hips dips in detail below.


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What are Hip Dips? What Causes Hip Dips?


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The name says it all. A dip is nothing but an inward curve. It begins from your hip bone till your upper thigh. You can spot it just by looking at the shape or outline of the hip.

Hip dips are also known as violin hips, figure 8, shelf hips, or hip dents. The inward curve is so common that it even has a medical/scientific name. And that is trochanteric depression.

Hip dips develop due to muscle or skeletal structure. Even genetics play a significant role in the formation of the inward curve. But whatever the cause; the solution remains the same. And that is exercise.

For example, people with love handles have hip dips as well. So once you lose those love handles, even the hip dips become less prominent. At such times, what you can do is tone up the thigh muscles while also shedding excessive belly fat. This way hip dips appear to be less noticeable.

If you’ve been struggling with hip dips for a while now, then you know what padded panties are. They tend to fill out those dents. But this is not a permanent solution. Working out and eating healthy are more efficient and long-lasting solutions than putting on hip dip shapewear.

You should know that there is no particular muscle present in the hip dip region. So it’s slightly difficult to target that area during your workout sessions. But bulking up the side muscles of your booty does an excellent job at filling out those dents.

Now it’s time to find out how to get rid of hip dips. Are you ready?

How to Get Rid of Hip Dips: 4 Most Effective Exercises

1. Side Leg Lifts


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Lie down on the yoga mat on the left side. Keep the legs extended with your right foot over the left one. Make sure that your body is resting on the left elbow with your palm and forearm behind the head.

Now, slowly lift the right leg. This results in the legs forming a broad V shape. Then lower the leg while bringing your feet together.

You can repeat the exercise 20 times and do six sets of that. But don’t forget to do the same on your right side as well. Make the switch between sets. And to crank it up a notch, feel free to work with ankle weights.

2. Donkey Kicks


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Come on all fours on your mat with the palms resting downwards. Keep the spine straight while extending the right leg behind you.

At this point, make sure that your body is well-supported by the arms. Also, keep the left knee in a kneeling position at all times.

You can carry out the right donkey kicks for an entire set of 20 reps. Then switch to the left leg for another set. Performing as many as six sets is optimal for getting rid of hip dips.

Again, don’t hesitate to make use of ankle weights if you want the workout to be more advanced.

Donkey Kicks

3. Bodyweight Squats


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Keep your feet shoulder-width apart from each other. Make sure that the feet and toes are facing forward.

Lower your booty just like you do when you’re about to sit. Keep the spine straight while doing so. And don’t allow your knees to extend beyond the feet. Now get back to the standing position and repeat the squats 20 times. You can do three sets of these. (Benefits of squat exercise)

The expert mode would be to perform squats with a barbell.

4. Lunges


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Stand up straight and relax your shoulders by keeping them back. Face forward and don’t forget to engage the core.

The first move is to take a step forward using the right leg. Lower the hips till both your knees bend in a 90 degrees angle. The front knee should be right above the ankle and not extended too far. And the left knee doesn’t need to touch the ground.

Maintain that position by balancing all your body weight on the heels before pushing back again. Repeat the right leg lunge 20 times before switching to the left leg. Switch between sets and perform at least six sets.

To make the workout more vigorous, hold a dumbbell in each hand.

How to Do a Lunge | Thighs Workout

The Final Take

So now that you know how to get rid of hip dips, it’s time to start moving!

You can give all the four exercises a try to eliminate both belly fat and hip dips. Please make sure that you also maintain a healthy diet. Working out keeps the entire body and not just those hips in shape. That’s the best part, isn’t it?

But don’t look at hip dips as an imperfection. They are only a part of your body. And you should love yourself at any size and age. So being fit should be a priority, not achieving that unrealistically special figure.

Do you have hip dips? And have you ever done anything about them?

You can share your stories with us in the comments section below. We are here to inspire each other to live a better life. So let’s do that!

I hope you found the article interesting. Thank you for reading.

Have a great day!

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