There is no harm in having Hip Dips, these are the gaps between the upper and lower hips that help in giving the person the ideal structure. If you want to reduce your hip dips, do exercises that tone the muscles of your hips and remove scars to make them stronger and more stable. Although some hip dips workout might reduce their appearance, they won’t get rid of them completely.

What Are Hip Dips?

Looking at the hip dips, they are part of the human anatomy and their occurrence depends on the structure of the muscles and the skeleton. They curve inward at the point where you indent on the outside of your upper legs, just below your hip bone.

In fact, hip dips are mostly determined by your genetics and the structure of bone formation—which you can’t change through modification.

So Instead of focusing on the appearance of your hips, try to focus on hip strength and stability, which are more important for you to perform daily activities more easily, and pain reduction and reduce your risk of injury.

Hip Dips Workout

While you cannot change the structure of your hip, you can do exercises to strengthen the major muscles of the hips (such as hip extensors, flexors, hip adductors, lateral rotators, etc.) that are responsible for performing daily tasks better, supporting proper hip stability and mobility reduce hip pain, and in some cases, may lessen the appearance of hip dips.

Glute Bridge – Toning Your Core

The glute bridge is the best movement to perform, especially for hip dips. This works your buttocks and lifts your butt. Engage your abdominals to protect your lower back, and works on your stomach muscles.

• Lie flat on the ground with your knees bent so that your toes are at the same distance as your shoulders.
• Keeping the back straight, lift the hips off the ground.
• Garb your hands under the hips.

Plank step-ups – target your hips and glutes

Plank is more challenging that targets the glutes and quadriceps and helps to tone the glutes, hammies, quads, and calves.

• Lie down on your hands and keep your arms straight under your shoulders with your elbows bent, and hold onto the ground with your toes.
• Keeping your arms straight, rise off the ground, then slowly pause for 60 seconds on each plank.
• When holding your body up, your body should be oblique.

Chair squats – strengthen your core

This is one such exercise, which is considered very good not only for the hips but also for the thighs and abdomen. If you are a beginner then you can do it free hand and then slowly try to do squats using dumbbells. If you do chair squats regularly, it will help strengthen your butt, thighs, hips, and butt muscles.

• For Chair squats, stand straight. During this, keep a parallel gap between the legs.
• Now putting your weight on your heels, sit as if you are trying to sit on a chair.
• Remember that you don’t have to sit full, you have to sit only half.
• Now, push your hips behind you and try to lower down until the legs form a 90-degree angle.
• During this, your thighs will be almost parallel to the floor.
• Now, slowly rise back up to your starting position.

Cat Cow Stretch – toning up back muscles

Cat-Cow Stretch is a basic motion that can help you improve your posture and ideal Body Structure.

• Begin on your hands and knees in table pose, keep the palms directly under the shoulders.
• As you inhale and move into cow pose, Curl your toes under, lift your bones upward, and allow your to belly sink.
• As you exhale, come into cat pose, Release the tops of your feet to the floor, tucking your tailbone. The spine will naturally round.

Low Lunge – shape your hips, stomach, and behind

Practicing Low Lunge helps to strengthen the inner core. This hip dips workout stretches the muscles of your front body – primarily the hip flexors and quadriceps.

• Stand straight, keep the left foot forward and the right foot behind.
• Bend the left knee, take it forward and bend the knee of the right leg and place it on the mat.
• While doing this, keep the upper part of the right foot on the mat and raise the soles upwards.
• Raise both the hands and place them in front of the hips or thighs
• Start giving light emphasis on the toes of the left foot and move both the hands up
• Keep both arms straight up and join hands.

Conclusion

Hip dips are completely a natural part of the human body based on genetics and bone structure. They are not a symptom of an unhealthy body, nor do they affect your mobility.

No exercise or lifestyle changes will be able to get rid of them completely. Instead, a good thing you can do for the hips is to focus on strength and stability exercises that will help prevent injury the hips, makes them more flexible, and help you move around easier.

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