Society’s ever-evolving beauty standards have categorized some of our physical qualities to be desirable or undesirable. And so we follow a rigorous diet and do exercises to have that coveted curvy hourglass figure. Just like following exercises to have bigger butts, or to lose love handles, we bet you also want to know how to get rid of hip dips. This guide can help you understand the causes and the effective exercises for hip dips.
What Are Hip Dips?
Before everything else, let’s first discuss “what is a hip dip?” Hip dips are the indentation that you see on the hips. It looks like a concave shape above someone’s thighs just below the hip bones. When the sides of a person’s body along the hips are inward, hip dips are more visible. Also referred to as violin hips, this condition is completely natural and appears as such due to one’s bone structure and genetics.
What Causes Hip Dips?
Hip dips causes aren’t necessarily a cause of concern. They are a natural part of the body, and even if you have a healthy lifestyle or do various exercises, you can still have them. Your body structure is what causes your hip dips to be more prominent. Notably, there are many causes why your hip dips may look more apparent compared to others. For one, your hips can have a more inward curve if your hips and pelvis are shorter in width. People with wider hips are less likely to have hip dips and would more probably have an hourglass figure. On another note, body fat and muscle can also contribute to the appearance of hip dips. If you have more fat around the waist, your body curve along the hips could have a straighter or more inward appearance.
Is It Possible to Get Rid of Hip Dips?
Now that you have a more comprehensive understanding of what hip dips are and what causes them, the underlying question stands: can you get rid of hip dips? The quickest most straightforward answer is no. But there are ways you can minimize the appearance of hip dips. Some people opt for extreme hip dip surgery or hip dip filler where they inject a filler into the bum. You can also just invest in some hip pads when wearing fitted dresses or leggings. However, among the ways on how to get bigger hips naturally and fast is through constant exercise. Adopting good habits to help you manage weight, build muscle, and maintain a good health condition could work, as well.
10 Best Hip Exercises for Men and Women
One of the best tips on how to get rid of hip dips and build a better figure is by doing exercises that define the lower body muscle groups. There are other workouts for hip dips that can help you lose hip fat and improve muscle mass. These include workout routines that help build muscle in the gluteus medius, thighs, butt, and even abs. Targeting your lower body can help adjust the appearance of hip dips and make your body look curvier.
Try out these 10 easy and effective exercises for hip dips:
1. Glute Bridges
When done with control and in proper stance, workouts for glute bridges can target thighs and glutes—building muscle for a curvier body. Some people also use a resistance band to further enhance the results.
How to Do Glute Bridges:
- Start by lying down on your back on a flat surface. Then, stretch your arms straight on your side.
- Bend your knees pointing upwards and your feet flat on the floor. Make sure that your feet are also wider than shoulder-width distance.
- With control, gradually thrust upwards with your pelvis. To do this, simply lift up your butt and hips while keeping your back flat on the ground.
- Squeeze your glutes once your hips and butt are thrust upwards. You can make this exercise work properly by keeping your glutes engaged. For best results, you can even hold out the upper pose for at least 15 seconds. Then, lower your pelvis down and repeat.
- Do at least 10 glute bridges then slowly work your way towards two to three more sets as you progress.
2. Side Leg Raises
Doing side leg lifts is a great hip dip exercise that can help you define your glutes and outer thighs. Also known as the hip abduction routine, side leg raises help define your glutes and hips. It can also enhance knee and hip movement. You can do this exercise as is or step it up a notch with ankle weights.
How to Do Side Leg Raises:
- First, lie on your left side along the floor. For more cushioning or comfort, we highly recommend using a yoga mat.
- Support your torso and maintain balance with your left arm. To do this, bend your elbow and place your hand on your head. Then, place your left hand in front of your torso for added balance.
- Once you’re well-supported and have maintained your balance, gradually start raising your top leg upwards. Make sure that your core is engaged and you’re activating your butt and hip muscles. After lifting as high as you can, control and lower down the top leg without touching your other leg. Do this for at least 15 repetitions.
- Upon completion of 15 raises, do the same steps as you lie down on the right side of your body.
- Do at least two to three sets on both sides.
3. Side Lunges
Among the tips on how to widen hips is by incorporating side lunges into your workout routine. This hip dip workout can also help you enhance strength and improve balance.
How to Do Side Lunges:
- Stand straight with your feet facing forward and hip-width apart.
- Lunge sideways as you keep your left foot planted in its initial position. Then, step laterally with your right foot. Keep your upper back straight and make sure to maintain control in your abdomen.
- As you step with your right foot, bend it to the ground while your left leg is straightly stretched out.
- Push yourself up on your left heel and step to its initial hip-width stance.
- Repeat the steps and do a minimum of 10 lunges on each leg. Want to make it more challenging? Hold dumbbells or kettlebells on your sides as you do lunges. The weights can help improve strength and muscle mass.
4. Fire Hydrants
This exercise on how to get wider hips will help you define your core, thigh, and butt. Fire hydrants also help muscles get stronger and more toned. If you’re having posture problems or experience back pain, doing these hip workouts can alleviate or improve them.
How to Do Fire Hydrants:
- Facing the ground, go on all-fours by placing your hands under your shoulders and keeping your knees placed right below your hips. Keep your back straight and maintain your balance.
- Lift your left leg at a 90-degree angle from the right one on the ground. Your knee should be bent and in line with your raised foot.
- Then, gradually lower down your raised leg to its initial stance but make sure that your knee won’t touch the floor. Instantly but controllably raise your leg again and repeat the movement at least 10 times.
- Do the same set of steps on your right leg for a total of 10 repetitions. You may increase the difficulty level of this hip dips workout by adding more reps or using resistance bands for added traction.
5. Side to Side Curtsy Lunges
This is one of the best side glute exercises that help tone down the side of your butt and thighs. Curtsy lunges also improve overall body strength and muscle definition on your lower body.
How to Do Side to Side Curtsy Lunges:
- First, stand with your back straight. Your feet should also be hip-width apart.
- Then, do a curtsy stance as you step back with your right leg, making sure to place it behind your other one. Make sure that you really step out sideways to really engage your thighs and glutes.
- Once your legs overlap, slowly lunge on your right knee. Your toes should still be facing forward and you should curtsy as deep as you can.
- Return to the starting position by placing your right foot to its initial stance.
- Repeat the previous steps until you reach 10 reps on both left and right sides. You may choose to increase difficulty with dumbbells or kettlebells, as well.
These hip fat exercises can certainly step up (pun intended) your hip dip workout routine. Step-ups help define your thighs and glutes, while also improving your lower body’s stability and power.
How to Do Step Ups:
- Position your body in front of a step or bench. This should be at level with your knees.
- With your feet at a hip distance from each other, place your right foot on the first step of the bench. Lift up your left leg using power from your right foot.
- Slowly step back and lower your left leg to the ground again.
- Do these steps until you reach at least 15 repetitions. Once you’ve accomplished that, do the same on the opposite leg.
7. Kettlebell Hip Thrust
Acquire a curvy body shape with this exercise on how to make your hips wider. Kettlebell hip thrusts are great for building glute strength and definition which then helps minimize the appearance of hip dips.
How to Do Kettleball Hip Thrust:
- Lie on a flat surface. A yoga mat can help with grip and comfort. Your back should be lying straight and your feet should be flat on the floor.
- Then, hold the kettlebell as you place its weight on your pelvic bone.
- Using your glute muscles, lift up your lower body with control. Your chin should be tucked in and your feet should be pushing flat on the ground.
- Return to starting position by simply pushing down your lower body back to the floor.
- Do at least 10 reps for this whole set. You’ll feel soreness in your hamstrings and glutes which could indicate that you’re doing the exercise properly.
8. Lying Side Hip Raises
This is another helpful way on how to get hips and curves naturally. Side hip raises also boost hip mobility and muscle endurance.
How to Do Lying Side Hip Raises:
- Start by laying on your side. Place your left elbow under your left shoulder and place your forearm palm-down on the floor.
- Position your right foot on top of the left foot so that they are stacked together.
- Make sure that you press down on your forearm and foot for proper weight distribution. Begin side hip raises by lifting your body upwards in a side-plank position.
- Bring your side hip back to the floor again and repeat side hip lifts. Do a set of 15 repetitions and add more if you wish to.
9. Kickback Lunges
To have more defined glutes and a curvier body, make sure to include kickback lunges in your workout routine. This exercise for bigger hips offers more benefits since it can also improve your balance and lower body strength.
How to Do Kickback Lunges:
- Stand with your back straight and hands folded in front of your chest so they won’t flail around.
- With control, slowly lift your left knee towards your chest. Step your left foot back as you kneel down into a lunge.
- Raise your left knee to your chest and repeat the backward lunge stance.
- Once you’ve done 10 reps on the left foot, do the same steps using your right one.
10. Rainbow Glute Movements
As one of the effective workouts to get rid of hip dips, rainbow glute movements also serve as efficient exercises that target the gluteus minimus, medius, and maximus. This way, you can save time and expect more prominent results in your glutes and lower body.
How to Do Rainbow Glute Movements:
- Start with a tabletop position on the floor by doing on all fours with your palms and knees flat on the ground.
- Lift your left leg and stretch it out backward. Make sure that your leg is extended in a straight line.
- Then, make a rainbow movement by sweeping your left leg in an arc-like manner. While you’re doing this, your right leg should still be toe and knee flat on the floor.
- Make another arc movement as you move your leg back to its initial stance. Continue sweeping it until you extend it laterally along your hip.
- Return to the first position and do at least 15 repetitions. Then, do the same with your right leg. As one of the best exercises for wider hips, you can ensure the best results by moving with control and engaging your leg and glute muscles.
How to Get Rid of Hip Dips: Things to Remember
Although hip dips are normal and based on genetics or bone structure, minimizing their appearance can certainly be achieved. With healthy habits and the right exercises on how to get rid of hip dips, you can change your body build and improve muscle definition.