A hip dip is a naturally occurring indentation near the hip and buttocks area that’s right on the waist. The frontal view shows a small indentation between the waist and the top of the hip. This is common more in women than men and can be traced to a few different factors.
The occurrence of a hip dip doesn’t necessarily indicate a medical or physical issue or element however, it’s typically more of an aesthetic concern. Hip dips are actually fairly normal, but there are ways to reduce them in 60-90 days with a dedicated health regimen.
What causes hip dips?
The appearance of hip dips can be caused by a few different factors, but overall it has more to do with fat distribution for your body specifically. Naturally, a lost of overall body weight will reduce the size of any hip dips that you have.
The visibility of hip dips will on a few different factors including the following:
- Your total overall muscle mass
- Your body’s fat distribution
- The distance between your hip socket, greater tochanter, and ilium
- The width of your hips
- The girth of the top of your femur (thigh bone)
How to get rid of hip dips?
The best way to reduce hip dips is to reduce your overall fat percentage and increase muscle mass. However, it is worth noting that this may not remove your hip dips completely, depending on your body type. But it should certainly improve their appearance.
A mixture of cardio and strength training can quickly reduce your body fat percentage and help you gain a significant amount of muscle mass. Let’s look at some of the best exercises to do it.
Squats, which are the ultimate lower-body exercise, help tone your buttocks. This exercise can reduce the visibility of your hip dips and improve your glutes.
Stand with your feet shoulder-width apart, squat down. Keep your knees in line with your toes. Push up to standing with the weight of your heels. Make sure your glutes are compressed at the top. This movement can be done with or without weight.
Glute bridges are a great movement for women who want to tone their buttocks, reduce their hip dips, and target cellulite on their buttocks and hamstrings. Start by lying down on your back, bringing your heels to the surface. You can start by lying on your back and bringing your heels up to the mat.
Your feet should be slightly wider than shoulder-width apart so that your toes face outwards. To engage your side glutes, ensure that your knees push outwards. You can lift your pelvis with control. Then, rest it for a moment, then return it to the floor.
Side Leg Lifts
This works your abductors, which is why it’s a common exercise for runners and cyclists. Side leg lifts work your hip abductors and glutes, which is imperative to get rid of hip dips. This movement can be performed with or without a band.
Simply stand upright and lift one leg straight out to the side as high as you can go. Do 3-5 sets of 5-15 reps. Be sure to keep your back straight. You can also perform this movement lying on your side while propping up your upper body on your elbow.
Fire hydrants work your glutes can help with lower back pain and hip dips. Place your hands on the tabletop and place your feet on all fours. Keep your back straight while engaging your core. Lift one leg so that it aligns with your buttocks.
Keep your leg straight and align your feet. Engage both your glutes to keep your buttocks centered. If you feel uncomfortable with this movement, move your arms slightly to the side.
This movement can be started by lying down on your back and putting your head on the arm that is resting on the ground. Your hips should be at a 45-degree angle. You can also move your knees to a 90-degree angle.
Keep your feet together and push your knee towards your core. As you reach the top, stop and clench your glutes. Return to the starting position. Repeat and if you have a resistance band, even better!
Side lunges are great for quads, glutes and other lower body muscles. This movement requires you to stand on top of your mat, with your feet together. Engage your core muscles, and then lunge laterally so that your bum is behind you.
Continue pushing down on your heel with your lunging foot. You can do the same on each side. Make sure to drive through your heel with your front foot. You can repeat the same movement with the opposite leg.
And of course, along with any exercise regimen should follow a balanced diet in whole foods. Remember, having hip dips isn’t a medical emergency or even an ailment, however, lowering your body fat percentage and improving your muscle mass can help to get rid of them.