What are Hip Dips?
Hip Dips, also known as violin hips are the inward depression along the side of your body right below the hip bone. These indentations are the normal anatomical structures of our body that might be barely noticeable in some people and rather prominent in others.
According to the studies, hip dips are the result of the shape and width of your pelvis including other factors as well, like your body fat distribution and muscle mass. Different people have different body structures which is why some individuals may have noticeable hip dips while others may not.
How to get rid of Hip Dips?
Since hip dips are a part of our body’s anatomy, it is merely impossible to completely get rid of them, according to experts. However, we can still reduce these hip dips through a combination of different hip dips workouts or with the help of expert physical therapists.
Exercises that engage your gluteal and quadriceps muscle groups will help you strengthen and grow your muscles and reduce the fat along your inner and outer thighs and glutes. Although you won’t be able to alter your anatomy drastically, exercising and physical therapy can help you tone down these indentations and give you a fit, toned look.
Exercises to Reduce Hip Dips
Hip dips are usually quite difficult to eliminate since they are a part of our body structure. However, there are exercises that can help you get a flattering body shape by reducing your hip dips up to a certain extent.
Your workouts should include a combination of exercises that target the major muscle groups in your glutes, inner thighs, and outer thighs. Resistance training is quite effective in working for these muscle groups. You can start with smaller reps and progressively increase the intensity of your workouts once you achieve the right form for each exercise.
Here are a few effective exercises to get rid of your hip dips. You can also use the hip resistance bands to increase the efficacy of these workouts.
Squats
Squats are one of the most effective workouts to get rid of the hip dips and strengthen your glute muscles. Doing a squat target your quadricep muscles and adductor muscles that are present in your inner thigh. It is important to make sure that you have the right form. Keep your back straight and your toes facing forward. You must engage your core as well for extra support.
Standing Side-to-Side Squats
Side squats are the modified version of squats that target the sides of your legs, buttocks, and hips. Move from side to side while doing a square. Keep your hips low, core engaged, and feet apart. Do a full squat when both the feet meet and move up as you move but not all the way up. For added intensity, you can use ankle weights as well.
Glute Bridges
Glute bridges are very effective for engaging your core and glute muscles and reducing your hip dips. This exercise will strengthen your buttocks and thighs and work on your abdominal muscles through resistance training. Lay down on your back with your knees bent and wide apart. Hoister your lower body up whilst engaging your core. Exhale while slowly lowering yourself down. You can repeat this exercise 15-20 times.
Kickback Lunges
Kickback lunges are great for improving balance and stability in your body. This exercise targets your buttocks, core, and thighs which is why it is perfect for reducing your hip dips. Your pose should be correct and upright. Make sure to keep your core muscles engaged and your back straight. Your hands should be held in front of you in a prayer pose. Bring your bent knee up to your chest and then lower it down whilst doing a lunge. Do 2 sets of 10 reps for each leg.
Side Curtsy Lunges
This exercise is a slight modification of the kickback lunges. You need to keep one leg behind your torso in the form of a curtsy and do a lunge in that position while your other leg faces forward. This exercise will engage your gluteus medius muscles and your inner thighs. You can also use dumbbells or ankle weights to increase the resistance.
Leg Lifts
Leg lifts can help you work on your glutes and abductor muscles present in your outer thigh area. You will need to lie on your back and raise one leg at a time while keeping your core engaged. Do 15-20 reps for each leg. For better resistance, you can use the hip resistance bands for this exercise as well.
Side Leg Raises
Side leg raises are similar to leg lifts except that they are performed while lying on your side. It helps to lift your buttocks and reduce hip dips. You should keep your core engaged to avoid hurting your lower back. Make sure to perform slow movements. You can use ankle weights for added resistance.
Fire Hydrants
This exercise targets your outer thigh muscles also known as quadriceps and abductor muscles. It also strengthens your glutes and core muscles while improving your hip mobility. Make sure that your weight is evenly distributed between your hands and knees while doing a cat-cow pose and then lift your one leg up making a 90-degree angle with the other leg.
You can also use ankle weights, resistance bands, or a dumbbell behind the knee to increase the intensity.
The above-mentioned exercises are great for working out your lower body and reducing fat on your hips and thighs. A physical therapist can help you achieve the right form and posture during these exercises and guide you on how to reduce your hip dips. At P5 Performance, our team of highly specialized and well-experienced physical therapists can help you reduce your hip dips by devising effective hip dips workouts that show definite results.
