Hip Dip Workout: 8 Exercises to Reduce Their Appearance

Hip dips ( aka violin hips ) are dents on the outside of the upper branch. They ’ re wholly common and nothing to be ashamed of. But if you don ’ metric ton dig the way they look, certain exercises might reduce their appearance. here ’ south everything you need to know. Hip dips have nothing to do with how goodly you are. It all boils down to your natural anatomy. Some folks have hip bones that are located higher on the body than the femur. This can cause an indentation on the outdoor of your lower hip area. The placement, fish, and rotation of the femur can influence the look of hip dips. prostate specific antigen : function over form, fam. Healthy hips help you stand up, sit down, walk, and move through your daily activities. Weak hips are linked to knee trouble, while hip-strengthening exercises are associated with reduce pain and injury. thus, the functional aspects of your hips are much more important than the aesthetic. YES ! We ’ rhenium shooting straight from the hip when we tell you :

Sorry hep dip haters, but there ’ s a solid opportunity your hep indentations are here to stay. You can ’ metric ton change the way your bones are positioned or how your body stores fat. While working out can help reduce their appearance, it won ’ t get rid of hip dips entirely. That said, hera ’ s a bit-by-bit guide of the best exercises to try .

1. Squats

Squats help strengthen the muscles of your legs, thighs, hips, and butt.

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How to do squats

  1. Stand with your feet hip-width apart.
  2. Inhale and brace your core as you slowly drop your booty down like you’re going to sit in an invisible chair.
  3. Keep your weight over the heels and engage your core.
  4. Exhale as you press the feet through the floor and drive your hips forward to stand.
  5. Do 10–12 reps.

Variations : side squats can help improve moral force counterweight and flexibility. From standing, step your leave leg to the side and chunky. then, recurrence to the starting position and repeat on the right side. You can besides add some squat pulses at the end of each set if you in truth want to feel the burn .

2. Lunges

Lunges can help tone the glutes, hammies, quads, and calves.

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How to do lunges

  1. Start in a standing position.
  2. Step your right foot forward.
  3. Slowly lower your left knee toward the floor.
  4. Your toes will be pointing forward with your front foot flat and the heel lifted on the back foot.
  5. Push through the heel of the front foot and squeeze your glutes to return to standing.
  6. Do 10–12 reps on each side.

Variations : There are so many lunge variations you can rock out to. Some popular options include walking, side, or curtsy lunges .

3. Step-downs

decrease betroth the hips, hamstrings, and quads. Bonus : They can besides help stabilize the knees.

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How to do step-downs

  1. Stand on top of a sturdy, low-ish stool, bench, or step.
  2. Activate your core and glutes as you slowly step down with one foot.
  3. Tap the bottom foot to the ground.
  4. Slowly bring it back up to the starting position on the stool.
  5. Do 10 reps on each side.
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Variations : Step down into a curtsy lurch for even more sex appeal .

4. Clam lifts

Clam lifts strengthen the hips and thighs, stabilize the pelvic muscles, and tone the glutes.

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How to do clam lifts

  1. Lie on your side with your legs bent at the knees so they form a 90-degree angle.
  2. Press your feet together and lift your top knee up to about a 45-degree angle opening.
  3. Brace your abs throughout the entire movement.
  4. Do 20 reps on each side.

pro gratuity : These can besides be done while seated on a bench .

5. Side leg lifts

Leg lifts target the tensor fascia latae ( TFL ), gluteus medius, and gluteus minimus.

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How to do side leg lifts

  1. Start by laying on your side with your legs out long. You can prop your head up with one hand and place your other hand on the ground to brace yourself.
  2. Keeping your top leg straight, lift it up as you inhale.
  3. Slowly lower your leg as you exhale.
  4. Do 20 reps on each side.

You can besides do these lifts from a standing position, raising your out-and-up to the side .

6. Side hip openers

Side hep openers ( aka burn hydrants ) target the outer thigh, hips, and english glutes.

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How to do fire hydrants

  1. Begin on all fours in a tabletop position. Make sure your shoulders are over your hands and your hips are directly over your knees.
  2. As you inhale, lift one leg up and out to the side.
  3. Slowly lower the leg on the exhale.
  4. Do 10–20 reps on each side.

7. Donkey kicks

leg kickbacks can help tone, airlift, and strengthen your butt.

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How to do donkey kicks

  1. Begin on all fours in a tabletop position. Make sure your shoulders are over your hands and your hips are directly over your knees.
  2. Keep your knee bent and raise it off the ground until your quad is parallel to the floor.
  3. Return to the starting position.
  4. Do 15 reps on each side.

8. Glute bridges

All the muscles in your upper leg, glutes, abs, and lower back are on duty here.

GIF by Dima Bizak

How to do a bridge

  1. Lie on your back with your arms alongside your body and your bent knees about hip-distance apart.
  2. Lift your hips and butt off the floor by pushing the feet into the ground and engaging your glutes.
  3. Keep the shoulders on the ground and slightly tuck your chin toward your chest.
  4. Lower back down to the floor, one vertebra at a time.
  5. Release the butt-squeeze.
  6. Do 15 reps.
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