Hip dips have been getting a lot of attention lately, and some people have gone as far as calling them the new ‘thigh gaps’. As with many body trends, it is important to know the facts and learn what you can do about them!
So, what are hip dips? Hip dips refer to the appearance of a slight inwards ‘depression’ in your skin where your hips ‘join’ your leg.
Do you have hip dips and are looking for ways to address them? We have both good and bad news for you.
The good news is that there are ways to tone your body during workouts to reduce those evident inward curves below your hips. The bad news is that you can’t completely get rid of them – they are a natural part of your body. If you think about it, that’s also good news.
The fact that they’re a natural presence is important to understand. There is no point in being hard on yourself if you have hip dips. Some people have them, and others don’t; it’s that simple.
Therefore, any steps you take to ‘fix’ your hip dips should be with a positive mindset and not from a place of self-loathing.
Ways to fix hip dips in your workouts
We hear you! You want to fix your hip dips.
Below, we have listed some ways of addressing them. Simply put, these are various exercises that can be incorporated into your daily workout routine to yield some excellent results!
1. Standing kickback lunges
Lunges are included in almost every workout routine. This simple variation of lunges can help you with the hip dips, all while strengthening your glutes. Here’s how to do the standing kickback lunges:
- Start by bringing yourself to a standing position, clasping your hands in front of your chest
- Raise your right leg to your chest
- Lower your right leg towards the back of your body while maintaining balance by bending your left leg as in a regular lunge.
- Let your right knee sink to the ground, staying on the toes of your right foot.
- Bring your right leg to the neutral position and repeat
- Do 8-12 reps and then repeat for the other leg
2. Lateral lunges
These side lunges are excellent at targeting your inner thigh muscles. This muscle group can improve tone around the region of your hip dips. And guess what? It’s an excellent exercise to work your quads, glutes, and hamstrings too.
Here’s how you do them:
- Start in a standing position
- Take a large step to your right by keeping your left foot in place. Bend your right leg at the knee while keeping your right foot planted
- Extend your arms ahead of your chest to help with stability when lunging.
- Return to the standing position by pushing against the ground
- Alternate between each leg.
3. Side leg lifts
For maximum results, go for lying leg lifts which engage your thigh muscles effectively. This helps reduce the obviousness of hip dips.
It is highly recommended to use a yoga mat, or your hip bone may sting. Here’s how to go about doing them:
- Lay on your side with your legs over each other and using the lower arm to keep your balance
- Lift the leg that is on top to about 50 degrees
- Then, lower it slowly, keeping tension in your thigh muscles
- Repeat for 30 seconds for one leg and then for the other
Standing leg lifts are easier than their laying counterparts and suitable for you even if you don’t work out regularly.
To do standing leg lifts, stand near support while doing this and follow the steps below:
- Keep one leg planted to the ground while lifting the other straight out to your side
- Lower it gradually and cross it over the other leg
- Do 10-15 reps for each leg
- Repeat for the other leg
4. Glute bridges
Glute bridges are hands-down the most popular hip toning exercises out there. By incorporating them in your workout, not only will you be doing your upper legs a big favor but also mitigating those hip dips.
They’re pretty simple to do:
- Lie down on the floor with your arms to your side and legs pulled up so that your knees are bent
- Keep your feet a little wider than your hips
- Lift your hips gradually as far as you can
- Slowly lower them back down while exhaling.
- Repeat 15-20 times until you feel a good burn around your butt.
- For an added challenge, keep your hips raised for 5-10 seconds on some reps.
What better exercise to top off our list than the classic squats?
Squats get plenty of attention for building overall lower body strength. However, we have included them in our list because of their proven effect against hip dips.
Feel free to follow these directions if you’re not sure of the proper posture for squats:
- Start by standing with your feet a little wider than your hips
- Sink lower by bending your knees. Make sure you keep your back straight during the entire movement.
- Raise your body back up
- Repeat for 8-12 reps
- For a challenging twist, stay in the lower position for a few seconds to feel that burn and get rid of your hip dips!
While working to reduce your hip dips, it is important to keep in mind that they’re a natural part of your body. They probably won’t completely disappear no matter what you do, and that’s okay.
Therefore, working on reducing your hip dips should be taken with a grain of salt. Doing our listed exercises can certainly help reduce their prominence. Just don’t forget to give yourself the love that you deserve!
Alongside these exercises, a healthier lifestyle can also help reduce excess fat around your hips. So, if you’re looking for some serious results, go for that run at 6 am, eat more fruits and vegetables, and consume less saturated fats.
Taken together, these tips can help you reduce hip dips and help you lead a healthier life late into your old age!