How To Get Rid Of Hip Dips : Top 5 Workout To Get Rid of It
What Are Hip Dips?
Hips dips are the inward depression along the side of the human body, just below the hip bone. Many people also call these violin hips. Rather than the outer edges of the hips following curves that apparently look like they were drawn using a protractor, they have the indentations. These indentations may be slight and barely you can notice, or they could be rather prominent. They are a normal part of human body structure.
What Causes Hip Dips?
Hip dips happens when our skin is tethered, or attached, to the deeper part of the thigh bone, this is also called the trochanter. These symptoms are more noticeable in people. This cause due to the amount and distribution of fat and muscle in our body. Hips dips may vary people to people. They can also be more apparent when you’re wearing certain types of clothing( screen tide clothing ).
Are Hip Dips Good Or Bad?A common myth is that someone's hip dips are a sign of how healthy he/she is in their daily life. Although, as we have said, hip dips are associated with the shape of our bones – something that cannot be changed. And, because everyone is different so everyone's hip dips may vary people to people.
Are Hip Dips normal?Hip dips are not a sign of being healthy, unhealthy, overweight or underweight, or any of these. ‘However the amount of body fat you have can make hip dips more/less noticeable to people and they can be the result of having a higher level of muscle mass in their body, it is important to remember that hip dips are a part of your bone structure, and while human can enhance their body shape through exercise and diet but they cannot change human bone structure.’
Exercises that minimize Hip Dips
If you want to minimize of your hips dips, you can do certain type exercises. Which can help you build to muscle and lose fat in your body.
By the time of exercise you can look at yourself in a mirror to ensure that you are doing all the poses correctly. start with 1- 2 sets per day and day by day you can increase your sets. You may want to do different type of exercises on different days. Try to spend at least 20 minutes per day doing these exercises, and 4 to 6 times per week.
Following exercises work to strengthen muscles in your:
1. Side hip openers (fire hydrants)
These exercise target your outer thighs, hips, and side buttocks. you have to make sure to keep your weight equally distributed between your hands and your knees. You can also use light weight dumbbell behind your knee for this exercise for increased difficulty as your requirement.
Make sure that you keep your hands directly under of your shoulders, and knees directly under your hips.
Then you can inhale when you lift up your one leg so that it can make a proper 90-degree angle from your other leg. Keep your knee bent.
Slowly lower your leg back down but you have to keep your knee from touching the ground before you lift your leg again.
you can repeat this movement 15 times. Repeat on the opposite side.
2. Standing kickback lunges
Standing kickback lunges is a great exercise that provides balance and stability in our body. This basically target your thighs and buttocks. You have to keep in mind that your front leg and foot is always engaged and also engage your core throughout the this exercise.
After that come into a standing posture with your hands having in front of your chest.
Then Inhale gently and lift your right knee closer to your chest.
After that exhale and lift your both arms alongside your ears. you should keep in mind that your palms are facing each other while stepping your right leg back.
Sink your right knee down into a lunge. Stay on the ball of your back foot and keep your toes front facing.
Again inhale and lift your right knee up to your chest. and return your hands to prayer position at the same time.
Do 10 to 12 lunges. On the last circle, you keep your leg back and pulse up and down 12 times.
Repeat on the opposite side.
3. Standing side leg lifts
Standing leg lifts exercise help us to build up the muscle as well as the sides of your hips and butt. You can also feel a small amount of stretch in your inner thigh. you have to make sure that, the movement is steady and controlled. Don not shake your movement, always try to keep your body straight from the ground.
You can also do this exercise using your own ankle weights for added difficulty.
The stand facing forward with your left side near a table or chair or some kind of plain wall.
Then use your left hand for balance and support, and root into your left foot and lift your right foot slightly up from the floor.
Now inhale, and you have to lift your right leg to the side slowly.
Ater that you can slowly lower on an exhale and cross your opposite leg.
You can do 12 leg lifts on both sides.
Squats are a wonderful exercise to build up your thighs, hips, and butt. but you have to make sure to keep your back straight and your toes should be facing forward. then engage your abdominal muscles for extra support to your back. You can also hold a dumbbell according to your need while doing these squats to increase difficulty.
Now stand with your feet that should be slightly wider than your hips.
Then exhale as you slowly lower down as you are sitting into a chair.
then inhale and stand back up.
Repeat this exercise about 12 times.
On the last round, you have to hold your lower pose and pulse up and down about 12 times.
5. Standing side-to-side squats
These standing side to side squats mainly focus to the sides of the legs, buttocks, and hips. To perform this exercise you have to keep your butt low during these exercise. Every time you close your feet together, squat a little bit lower. You can come up a little bit as you doing this, but do not come up all the way down. You can also do these squats using ankle weights as your like to increase difficulties.
Now start in a standing position with your feet close to each together.
Come down low into a squat position.
Move your right foot to the right.
Then you have to bring your left foot to meet your right foot.
After that, extend your left foot to the left side.
Bring your right foot over to meet your left foot.
Do 10 of these squats on each side.