10 Hip Dip Exercises For Wider Hips

Hip dips are the latest body area to be demonized on the internet, and they're the latest thing to make people feel horrible about themselves.

As seen by Google data, interest in ‘hip dips' or ‘violin hips' has more than doubled in a month, and the terms are being searched for 40 percent more frequently than they were a year ago.

So, what is the source of all this hip dip craze?

Unsurprisingly, it's predominantly social media-driven.

It's one of many non-problematic aspects of a healthy body, such as not having a thigh gap, a thighbrow, or the two lower back dimples, that are highlighted and stigmatized as part of the toxic diet and body shaming cultures.

It doesn't matter whether your hip dips are visible to the naked eye or whether they are subtle or non-existent bone structure.

But, happily, you've arrived at the right location at the right time to receive correct expert guidance.

10 Hip Dip Exercises For Wider Hips
10 Hip Dip Exercises For Wider Hips

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Is it possible to get rid of hip dips for good?

Hip dips are a normal component of the human body and are not something you should try to eliminate completely.

Most of your decisions are influenced by your genetics and bone structure.

No amount of exercise or dietary modifications will be enough to totally eliminate them.

What exactly are hip dips?

In the simplest terms, hip dips are an inward depression that runs along the side of your body or hip area, just below your hip bone.

Some people refer to them as violin hips, and they are correct.

Your hips have indentations, rather than following curves that look like they were drawn with a protractor, on the outside of your hips.

These indentations may be little and scarcely perceptible, or they may be large and clearly visible on the surface of the skin.

They are a typical element of the way your body is built like on for muscle mass that is in your hip muscle.

What is the source of hip dips?

Hip dips are caused by the skin being tethered or attached to the deeper section of your thigh bone, known as the trochanter, in the wrong place.

Some people are more observant of these indentations than others.

This is due to the amount and distribution of fat and glute muscles in your body structure, as well as the shape of your skeleton.

Depending on the width of your hips and the form of your pelvis on the lower body, as well as the distribution of your body fat, hip dips might be more or less noticeable.

They can also be more noticeable if you're wearing particular sorts of apparel, for example, jeans.

Hip dips can be minimized by certain exercises such as hip abduction.

Certain workouts can help to reduce the appearance of hip dents in those who desire to look slimmer.

They can aid in the development of muscle and the reduction of body fat.

In order to confirm that you are performing the poses correctly, check yourself in a mirror.

Start with your weaker or less flexible leg while performing exercises that require only one side to be performed at a time.

Thus, you begin with the side that is a little more difficult, and the second side will appear to be easier as a result.

Begin with 1 to 2 sets per day and gradually increase the number of sets.

It is possible that you will desire to perform different workouts on different days.

It is recommended that you spend at least 20 minutes each day performing these exercises, with a goal of performing them 4 to 6 times per week.

These exercises are designed to help you tone and strengthen the muscles in the following areas:

  • Hips
  • Thighs
  • Abdominals
  • Buttocks

Hip Exercises And Workout Routine

1. Side hip openers

Side hip openers

These exercises are designed to work your outer thighs, hips, and side buttocks in a targeted manner.

Make sure that your weight is equally divided between your hands and knees when performing this exercise.

If you want to make the exercise more tough, you can place a dumbbell behind your knee during it.

As you would for Cat-Cow position, get down on your hands and knees.

Make sure to maintain your hands firmly underneath your shoulders and your knees directly underneath your hips when performing this exercise.

Take a deep breath in as you pull one leg up so that it forms a 90-degree angle with the other leg.

Keep your knee bent at all times.

Slowly bring your leg back down to the ground.

Keep your knee from coming into contact with the floor before you bring it up again.

Repeat this movement a total of 15 times.

On the final repetition, pulse your leg ten times in the upper position before lowering it to the ground.

Repeat the process on the other side.

2. Kickback lunges from a standing position

Kickback lunges from a standing position

This exercise is excellent for improving the body's balance and structural integrity.

It strengthens and tones your thighs and buttocks.

Take care not to lose engagement with your front leg and foot.

Maintaining core engagement throughout the pose is also important.

In Prayer pose, stand tall with your hands in front of your chest, palms facing each other.

Take a deep breath and bring your right knee up to your chest.

While exhaling, raise your arms up beside your ears so that your palms are facing each other, while stepping your right leg backwards.

Lunge forward with your right knee, sinking it into the ground.

Keep your weight on the ball of your rear foot, and your toes should be pointed forward.

Take a deep breath and raise your right knee up to your chest.

At the same time, bring your hands back to the stance of prayer.

Do 12 lunges in a row.

On the final repetition, maintain your leg back and pulse up and down 12 times with your arms.

Repeat the process on the other side.

3. Side leg raises while standing on one leg

Side leg raises while standing on one leg

Performing standing leg lifts can enable you to build muscle along the sides of your hips and buttocks.

You may also notice a stretch in the inside of your thigh.

Check to see that the movement is smooth and under control.

Avoid jerking or hurrying the movement, and try to keep your body as straight as possible.

Do not slant to one side or the other.

If you want to make this workout more tough, you can use ankle weights.

Stand with your back to a table, chair, or wall, and your left side near one of these items.

Root into your left foot with your left hand for balance and support, and lift your right foot off the floor slightly with your right hand.

On an exhale, lower your body slowly and cross the opposing leg.

Leg lifts: Perform 12 leg lifts on each side.

4. Squats (or squat jumps) for abdominal muscles

Squats (or squat jumps)

Make sure to maintain your back straight and your toes pointed forward while performing this exercise.

Make use of your abdominal muscles to provide additional support.

You can do these squats while holding a dumbbell in your hands.

Exhale as you slowly lower yourself into a chair, as if you were sitting in a chair.

Take a deep breath and rise to your feet.

This should be done a total of 12 times.

During the final repetition, maintain the lower position while pulsing up and down 12 times.

5. Squats while standing side-to-side

Squats while standing side-to-side

This type of squat can also be called as the shelf hips squat that targets your high hips.

Squats that target the sides of your legs, buttocks, and hips are effective.

Maintain a low buttocks position during these squats.

Squat a little bit lower with each time your feet come together.

You can raise your feet a little bit as you move, but you shouldn't raise your feet all the way.

This exercise can also be done with ankle weights to add variety.

Stand up straight with your feet close together at the start of the exercise.

Squat low to the ground in a squat position.

Make a right-footed movement using your right foot.

Then lift your left foot up to meet your right foot in a stepping motion.

After then, move your left foot to the left side of the room.

Bring your right foot over to your left foot and repeat the process.

Perform 10 of these squats on each side of your body.

6. Lunges to the side

Lunges to the side

Make sure that the toes of both feet are pointing forward at all times.

While performing these lunges, you can also carry a dumbbell in your hands.

Standing with your feet directly underneath your hips is the best position.

As you step your left foot over to the left, plant your right foot firmly on the ground.

After you've planted your foot on the ground, lower your buttocks down.

Your left leg will be bowed, and your right leg will be straight at this point..

Continue to drive your heels into the ground with both feet.

Take a few steps back and bring both feet back together.

Do 12 lunges on each side of your body.

7. Curtsy Lunges To The Side

Curtsy Lunges To The Side

This position strengthens your thighs as well as the side of your buttocks.

Attempt to keep your feet on the ground at all times.

Maintain the position of your front foot's toes facing forward.

Check to see if you're truly stepping to the side of the road.

Additionally, you can perform these lunges while holding a weight.

Begin by putting your feet together in a straight line.

Raise your right leg and bring it behind your left leg to complete the movement.

Curtsy lunge: Bring your right knee down into a low squat.

Bring your right foot in front of your left foot to create a stepping motion.

Repeat the process on the other side.

Do 15 lunges on each side of your body.

8. Glute Bridges for abdominal muscles

Glute Bridges

However, your buttocks and thighs will be worked out throughout this activity.

Make use of your abdominal muscles.

This will assist you in supporting your body as well as strengthening your abdominal muscles.

Lie down on your back with your arms beside your body and your legs bent, as if you were sleeping.

Increase the width of your feet relative to the width of your hips.

Take a deep breath and slowly elevate your hips and buttocks.

15 times is a good number.

If possible, hold the higher stance for at least 10 seconds on the final repetition.

Bring your knees together and then back apart 10 times, slowly and carefully.

9. Leg kickbacks for Firm buttocks

Leg kickbacks

This exercise will assist you in lifting your buttocks.

Keep your abdominal muscles tight to protect your lower back.

Make the movements as slow as possible.

For these workouts, you can use ankle weights to assist you.

As if you were in Cat-Cow stance, get down on your hands and knees.

Maintain a neutral spine by keeping your hands behind your shoulders and your knees beneath your hips.

Then, carefully raise your leg as high as it will go while maintaining control.

Return your leg to the floor, but avoid allowing your foot to come into contact with the ground.

Make 15 repetitions of this exercise.

Make sure to keep your leg up so that it is parallel to the floor throughout the final repetition of the set.

Pulse your leg up and down 15 times with your other leg.

Repeat the process on the other side.

10. Side leg lifts while lying down

Side leg lifts while lying down

Leg lifts that target the outside of the thigh and buttocks.

Make certain that you do the exercises with the muscles in your hips and buttocks engaged.

For these workouts, you can use ankle weights to assist you.

Maintain a straight line with your body as you lie down on your right side, as seen in the image.

Straighten your right elbow and place your hand on the floor to support your head, or keep your arm flat on the floor.

Keep your left hand flat on the floor in front of you to provide additional stability.

Slowly raise your left leg into the air and repeat on the other side.

Reduce the length of your left leg without allowing it to come into contact with your right leg.

Make a total of 20 repetitions.

On the final repeat, keep your leg at the top of the exercise and perform 20 pulses.

Repeat the process on the other side for your outer thigh.

Hip dips can be eliminated by adopting a healthier lifestyle.

Make every effort to adopt a healthy lifestyle by taking the required precautions.

Exercise, a healthy diet, and generally taking excellent care of oneself will all contribute to your overall well-being.

Make sure you're eating enough calories and that you're drinking plenty of fluids.

Adding carbohydrates to your diet may provide you with more energy to maximize your workouts. Consuming lean protein may aid in the development of muscular mass.

Ensure that you get lots of good fats, calcium, and fiber.

Stay away from processed junk food, sugar, and alcoholic beverages for excess fat.

Make healthy meal choices, but keep in mind that it's good to indulge every once in a while as well.

By working out other regions of your body in addition to your core, you can keep your fitness program balanced.

It is critical that you perform a range of activities in order to transform your body.

Include additional sorts of cardio workouts in your program to broaden your options.

Maintain your commitment to a fitness regimen and incorporate physical activity into your everyday routine.

Please seek advice from your doctor, nutritionist, or fitness professional before beginning.

Final Thoughts

Keep in mind that your progress may be slow at first with hip dips workout.

It could take several weeks or months before you see any significant effects.

Make every effort to be as positive as possible about your physical appearance to make a noticeable hip dip.

Make use of positive self-talk and concentrate on the aspects of your physique that you appreciate.

Maintain a healthy lifestyle or wellness plan to avoid hip pain and makes you feel good about yourself.

Make a list of short- and long-term objectives for yourself or a workout plan for your hip extension.

Achieving your objectives will improve your overall feeling and appearance.

The first steps are being taken right now, the hip dip workout.

Frequently Asked Questions (FAQ)

How long does it take to exercise away hip dips?

The restriction of your activities will last around two weeks, following which you will be able to return to your previous job position without difficulty.
Nonetheless, you should avoid over-exerting yourself and putting excessive tension on your hips.
After about a month, you should be able to resume modest exercise.

Which body shape has hip dips?

Hip Dips, also known as Violin Hips, are most commonly seen on the 8 form, A shape, and X shape bodies, among other body types (but can come on any body shape). Essentially, they are a natural indentation between the high and low hips that is a part of the skeletal system.
On this point, they do not result from the fact that you are wearing your pants waistband.

Do hip dips mean you're fat?

Is it typical to have hip dips?
In the words of Wiener, ‘hip dips are not a symptom of being healthy or unhealthily, overweight or underweight.'