7 Exercises To Get Rid Of Your Hip Dips

September 25, 2020

What are hip dips

You’ve probably heard the word hip dips countless times but what are they exactly? Hip dips are the inward curves you see on your hips when you look at your body straight forward. They start below your hips and above your thighs and most people want to get rid of them. 

Hip dips are one of the most searched for topics on Google which means a lot of people deal with them. They are not harmful to your body in any shape or form, some people might just not like the way they look. Beauty standards and trends constantly influence the way women feel about their bodies and this one is no exception. Rounder hips and curves are in trend at the moment and that’s why people are looking to get rid of their hip dips.

What causes Hip Dips?

Hip Dips are caused by the shape of your pelvis and body mass distribution. Although less noticeable in some, all people have hip dips because that’s the shape of our skeleton as humans. Hips Dips are natural and they are filled with muscle mass in some people more than others. This means that by growing your muscles there you can make them less noticeable.

Are they good or bad?

Hips Dips do not in any way affect your health. They are a natural part of your anatomy and the only way you might feel affected by them is if you do not like the way they look. 

Can you get rid of hip dips?

With a proper diet and exercise, you can minimize the look of hip dips however you can not make them go away completely. Certain exercises will help you grow the muscles on that part of the body and create a more curved an even look on your hips.

Although you might be tempted to exercises that target the hip dips specifically, a better solution is to work out your hips, thighs, abdominals, and buttocks at the same time so you create a more longterm solution for your hips. 

7 Hip Dip Exercises

Fire Hydrants 

This exercise is one that specifically targets your hips, glutes, and thighs. Fire Hydrants are easy to execute and very effective. 

To perform this exercise, follow these instructions:

  • Position yourself on your hands and knees on the ground. This will be your starting position. 
  • Keeping the knee in a bent position, abduct the femur, moving your knee away from the midline of the body.
  • Pause at the top of the motion, and then slowly return to the starting position.
  • Perform this slowly for a number of repetitions, and repeat on the other side.

Lateral Leg Raise

This one is another simple but effective exercise that will help you minimize the look of Hip Dips. 

To perform this exercise, follow these instructions:

  • Start by standing up with your feet pressed on the ground.
  • Lift your leg approximately 60 degrees and lower it in a controlled, smooth manner.
  • Repeat with both legs.

Side Lunges

Lunges are a great exercise to strengthen your hip muscles and the side lunge is even more effective. 

To perform this exercise, follow these instructions:

  • Start by standing up with one foot forward and your hands in front of you.
  • Take a wide step out to the left. Bend your left knee as you push your hips back. 
  • Keep both feet flat on the floor throughout the lunge. 
  • Push off with your left leg to return to standing.
  • Repeat.

Thigh Killa

The thigh killa is a lower body strengthening exercise that builds muscle with your body’s weight. It is a great exercise if you want to work out your hip dips.

To perform this exercise, follow these instructions:

  • Begin in a standing position with your feet hip-distance apart and your hands behind your head. Descend into a squat position by bending at the knees and hips. This will be your starting position.
  • Take two small jumps out, then two small jumps back in, making sure that your feet never come closer than hip-distance.
  • Throughout the entire movement, you want to stay in the squat position, keeping your hips back, butt down, and chest up.

Lying Lateral Leg Raise

By adding this exercise to this routine you are helping yourself strengthen your hips, thighs, and backside.

To perform this exercise, follow these instructions:

  • Start by lying on your side. 
  • Keep one side of your body in contact with the ground, particularly from hip to ankle. 
  • Lift your upper leg approximately 45 degrees and lower it in a controlled, smooth manner.
  • Repeat.

Butt Lift Bridge

This exercise targets many muscles of the body, starting from your calves, glutes, hamstrings, and lower back muscles. They also work great for the hip extension and hip dips.

To perform this exercise, follow these instructions:

  • Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
  • Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
  • Slowly go back to the starting position as you breathe in.


Lunges are a great exercise to strengthen, build, and sculpt several muscles in the body. This exercise targets muscles in the thighs, calves, abdomen, back, and of course, the butt.

To perform this exercise, follow these instructions:

  • Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core.
  • Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

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