Hip dips, sometimes referred to as high hip dips or violin hips, are indentations or dips between the thigh and hip bones. Although hip dips are a normal feature of the human body, some people may not enjoy how noticeable their hip dips are.
Fortunately, some exercises can help you get a more toned and attractive body by lessening the appearance of hip dips. In this blog article, we’ll discuss the benefits of hip dip exercises and offer some efficient options that you may include in your workout routine.
What Causes Hip Dips?
Hip dips are, for the most part, caused by skeletal anatomy, which in turn is mainly influenced by your genetics. In particular, how visible your hip dips are will depend on the following:
- The width of your hips
- The size of your greater trochanter (the top of your femur)
- The distances between your ilium (part of your pelvis), hip socket and greater trochanter
- The length of your femoral neck
- Your fat distribution
- Your muscle masses
These factors play a significant role in determining the shape of your hips and buttocks as well as the appearance of hip dips.
Hip dips are more defined in people with a broader hip bone and greater vertical distance between the ilium. Further, the size, location and angle of a greater trochanter and head of the femur can affect the visibility of hip dips. Collectively, this would cause more room between the bones and much deeper hip dips. Contrary to popular belief, hip dips are commonly linked to lower body fat stores in these areas, as there’s less fat to ‘fill’ in the gap. Fat storage in the body is highly genetic and hormone-based, meaning your ability to store fat in this area is out of your control. Gaining muscle mass in your glutes and gaining some body fat may reduce the appearance of hip dips, but it will be very improbable to eliminate them entirely.
Are Hip Dips Normal?
Hip dips are perfectly normal and nothing to worry about. As it has been explained, they reflect your body’s anatomy and do not suggest whether you have any health issues arising. Similarly, they do not necessarily equate with your body fat percentage.
On the positive side, a trend toward body acceptance has increased, with social media influencers and celebrities embracing their hip dips for ordinary parts of our bodies.
Can You Get Rid of Hip Dips?
Though specific exercises may help reduce the appearance of hip dips, they won’t completely eliminate them. Moreover, you cannot decide where your body stores fat. No amount of exercise, nutrition, or lifestyle modification can alter the structure of your bones, despite the numerous websites and videos claiming to have the ‘secret’ to eliminating hip dips.
Understanding this can help you accept that hip dips are natural and instead, concentrating on strengthening your hips is essential.
8 Best Exercises to Reduce the Appearance of Hip Dips
Strengthening your hips may help you perform daily tasks better, reduce knee and hip pain, and sometimes lessen the appearance of hip dips. Before starting any new exercise routine, always consult your healthcare professional.
- Squats
Squats strengthen the muscles in your legs, thighs, hips and butt.
How to do squats?
1. Place your feet hip-width apart as you stand.
2. Breathe in, tighten your core and lower your hips slowly if you are going to sit in an invisible chair.
3. Maintain your weight on your heels while using your core.
4. Exhale the air as you push your hips forward to stand.
5. Perform 10 to 12 reps.
Variations: Flexibility and dynamic balance can both be enhanced with side squats. Step your left leg out to the side and squat while standing. After that, go back to the beginning and repeat on the right side. If you truly want to feel the burn, add more squat pulses at the end of each session.
2. Lunges
The glutes, hammies, quads and calves can all be toned with lunges.
How to do lunges?
1. First, establish a standing posture.
2. Move your right foot.
3. Bring your left knee down to the floor slowly.
4. With your back foot elevated and your front foot flat, your toes should be facing forward.
5. To get back up to standing, clench your glutes and push through the front foot’s heel.
6. Repeat 10-12 times on each side.
Variations: You may try an endless number of different lunge variations. A few common variations are side, walking and curtsy lunges.
3. Step-downs
Step-downs strengthen your quads, hamstrings and hips.
Bonus: They can aid in knee stabilisation as well.
How to do step-downs?
1. Sit on a stable, low stool, bench or step.
2. Engage your glutes and core as you gently take a single footstep down.
3. Press the lower foot into the ground.
4. Carefully raise it back onto the stool to its initial position.
5. Repeat ten times on each side.
Variations: For considerably more impact, lower yourself into a curtsy lunge.
4. Clam lifts
Clam lifts tone the glutes, stabilise the pelvic muscles, and strengthen the thighs and hips.
How to do clam lifts?
1. Take a side-lying position and position your legs at a 90-degree angle.
2. Lift your upper knee to an opening of roughly a 45-degree angle while pressing your feet together.
3. Keep your abs in line for the entire exercise time.
4. Perform 20 repetitions per side.
Pro tip: You can perform these exercises while sitting on a bench.
5. Side leg lifts
Leg lifts focus on the gluteus medius, gluteus minimus and tensor fasciae latae (TFL).
How to do side leg lifts?
1. Lay on your side with your legs extended to start. You can place one hand on the ground and prop your head up with the other to brace yourself.
2. Raise your upper leg while inhaling, maintaining a straight posture.
3. Exhale and slowly drop your leg.
4. Perform 20 repetitions per side.
Variation: These lifts can also be performed standing up by elevating your out-and-up to the side.
6. Side hip openers
Side hip openers, often known as fire hydrants, target the hips, side glutes and outside thighs.
How to do fire hydrants?
1. Take a tabletop position and start on all fours. Ensure that your hips are squarely above your knees and your shoulders are over your hands.
2. Lift one leg to the side and up as you breathe.
3. While exhaling, slowly drop the leg.
4. Repeat 10-20 times on each side.
7. Glute bridges
All the muscles in your lower back, glutes and abs are involved here.
How to do a bridge?
1. Adopt a lying down position, positioning your arms beside your body and your bending knees approximately hip-distance apart.
2. Using your glutes and pressing your feet into the ground, push your hips and butt off the floor.
3. Keep your shoulders down and lower your chin gently towards your chest.
4. Lower yourself back down to the floor one vertebra at a time.
5. Release the butt squeeze.
6. Perform 15 reps.
Conclusion
Hip dips are a normal part of the human body and nothing you need to get rid of. They’re mostly based on your genetics and bone structure. No amount of exercise or lifestyle changes will completely get rid of them. Instead, you’re better off focusing on strength and stability exercises. These will help keep your hips healthy to prevent injury and help you move around easier. Though it may be difficult to come to terms with the normalcy of hip dips, doing so will provide you the freedom to focus on things that can benefit your body and mind.
Ultimately, concentrating on the function and health of your hips is the best thing you can do for them. You will never find greater satisfaction in chasing an unattainable standard of beauty than you will from being actively involved and physically active through sports like hiking, dancing, skiing or walking.
