7 Easy Ways To Get Rid of Hip Dips

What are hip dips?

Hips dips are the inward depression along the side of your body, just below the hip bone. Some people call may them violin hips. Instead of the outer edges of your hips following curves that look like they were drawn using a protractor, they have indentations. These indentations may be slight and barely noticeable, or they could be rather prominent. They are a normal part of your body structure.

Exercises that minimize hip dips

If you want to minimize the appearance of hips dips, you can do certain exercises. They can help you build muscle and lose fat.

Look at yourself in a mirror to ensure you’re doing the poses correctly. For the exercises that do one side at a time, start with your weaker or less flexible leg. That way, you start with the side that’s a bit more difficult and the second side will seem easier.

Start with 1 to 2 sets per day and gradually increase. You may want to do different exercises on different days. Try to spend at least 20 minutes per day doing these exercises, and aim to do them 4 to 6 times per week.

These exercises work to tone and strengthen the muscles in your:

  • hips
  • thighs
  • abdominals
  • buttocks

1. Side hip openers (fire hydrants)

These movements target your outer thighs, hips, and side buttocks. Make sure to keep your weight evenly distributed between your hands and knees. You can use a dumbbell behind your knee for this exercise for increased difficulty.

side hip opener

2. Standing kickback lunges

This exercise is great for providing balance and stability in the body. It works your thighs and buttocks. Make sure you keep your front leg and foot engaged. Engage your core throughout the pose as well.

 standing kickback lunges

3. Standing side leg lifts

Standing leg lifts help build up the muscle along the sides of your hips and butt. You may also feel a stretch in your inner thigh. Make sure the movement is steady and controlled. Don’t jerk or rush the movement, and try to keep your body straight. Do not lean to either side.

You can do this exercise using ankle weights for added difficulty.

 standing side leg lifts

4. Squats

Squats are a great way to tone your thighs, hips, and butt. Make sure to keep your back straight and your toes facing forward. Engage your abdominal muscles for extra support. You can hold a dumbbell while doing these squats.


5. Standing side-to-side squats

These squats work the sides of your legs, buttocks, and hips. Keep your butt low during these squats. Each time your feet come together, squat a bit lower. You can come up a little bit as you move, but don’t come up all the way. You can also do these squats using ankle weights.

standing side-to-side squats

6. Side lunges

Side lunges work your entire leg. They help define your hips and buttocks. Make sure you keep the toes of both feet facing forward. You can also hold a dumbbell while doing these lunges.

side lunges

7. Side curtsy lunges

This pose works your thighs and the side of your buttocks. Try to stay low to the ground the whole time. Keep the toes of your front foot facing forward. Make sure you’re really stepping out to the side. You can also do these lunges while holding a dumbbell.

side curtsy lunges

Thanks for reading. Stay tuned!