What are Hip Dips?
Hip dips are a “colloquial phrase that is given to the inward depression or curve along the side of your body, right below the hip bone.” In scientific terms, these indentations are also called “violin hips” or “trochanteric depressions.”
Hip dips are indents or depressions on the outside of your upper legs, directly below your hip bone, occurring naturally. Getting rid of hip dips is hard, and you cannot get rid of them, but some exercises might help.
Hip dips are a common element of human anatomy and fitness that come in various shapes and sizes. Hip dips are visible in certain people and look like big indentations. Others may not notice them as much. The body of your pelvis and femur determines whether you detect them. Their look can also be improved based on muscle mass and fat distribution.
What Causes Hips Dips?
A variety of factors can cause hip dips. They’re mainly caused by your body type, bone structure, and body fat distribution. Your pelvis, hip muscles, and hip bone structure are all one-of-a-kind. As a result, you could or might not have noticeable hip dips.
Because the space between your pelvic and thigh bone is more extended, a crease in your hip region is more likely to occur.
Is Getting Rid of Hips dips Truly Possible?
Unfortunately, you may not be able to eliminate hip dips. You won’t be able to alter your anatomy dramatically.
There are two things you may do to lessen their impact.
- Work out the muscle groups surrounding your hips to grow and strengthen them.
- If you are overweight, reduce your body weight and body fat percentage.
Weight loss may or may not be beneficial but maintaining a healthy body fat percentage is always helpful.
As essential as it may seem, diet and physical therapy are typically the most excellent solutions to most problems.
What kind of workouts should you undertake now?
Although some exercises can help you get rid of them, they may not fully eradicate hip dips. In either case, strengthening these muscles will help you achieve a more pleasing appearance for the muscles surrounding your hips.
Hips dip workout include:
- The Glutes (which comprises the gluteus maximus and gluteus medius)
- Outer Thighs
- Inner Thighs will all benefit from these workouts.
The usage of Hip Resistance Bands can improve the efficacy of all these workouts.
1. Squats
Squats are one of the most effective workouts ever devised. They help you improve your thighs and glutes by teaching you how to move functionally. They contribute to enhancing the quadriceps and adductor muscles (inner thighs).
Squats can be done with body weight, external resistance (dumbbells, kettlebells, and barbells), or hip resistance bands.
2. Curtsy Lunges
The curtsy lunge is the following exercise. This exercise adds a variation to the standard lunge by crossing your leg behind your torso. The gluteus medius muscles, as well as your inner thighs, will benefit from this angle. You may make this action more challenging by holding a dumbbell.
3. Curtsy Step Downs
The curtsy step down is like the curtsy lunge, but it has a broader range of motion, putting more strain on your glutes and thighs. You may make this action more challenging by holding a dumbbell in the physical rehabilitation center.
4. Lateral Walks with Bands
The banded lateral walk is one of the most effective exercises for activating the gluteus Medius and hip abductors. Externally rotating (turning away from the body) and abducting (lifting away from the body), your legs require these muscle groups. You’ll need a hip/glute resistance band for this. You may make this action more challenging by holding a dumbbell.
5. Banded Clamshells
The following exercise is the banded clamshell, often known as hip openers. Training external rotation, this exercise also strengthens the gluteus Medius. A light resistance band is ideal for this workout.
6. Leg Lifts with Bands on the Side:
The side-lying leg raise is like the previous two exercises in that it is performed while lying down. It focuses on hip abduction to develop the glute muscles. This workout will be more helpful if you use a glute resistance band or join a physical rehab doctor.
7. Fire hydrants
Fire hydrants are another excellent glute-strengthening exercise that improves hip mobility and core stability. Adding ankle weights to this exercise will enhance the movement’s effects.
8. Thrusts on the hips
The hip thrust is a version of the glute bridge. This, according to some experts, is the most OK glute workout ever!
9. Glute Bridge
Finally, I’ve saved the most OK workout for last. The glute bridge is one of the most effective exercises for strengthening the buttocks and core.
Furthermore, this exercise may be adapted to include far more difficult progressions to get rid of hip dips. This way, you’ll be able to discover a version that suits your skill level.
