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10 Exercises to Tone Down Hip Dips – Get That Hourglass Figure
Do hip dips make you insecure? Although Hip Dips seemingly don’t confine to beauty standards, hip dips are natural and actually beautiful. Embrace your body shape and try the following 10 exercises to tone down hip dips for an attractive figure.
Hip dips, also known as “violin hips” or “trochanteric depressions,” are the slight inward curve or depression that can be observed on the upper part of the hips, just below the hip bone (iliac crest) and above the outer thigh.
Hip dips are characterized by a dip or concave shape between the hip bone and the top of the thigh. They create a more defined and curvier appearance.
Are hip dips normal?
Yes, hip dips are entirely normal and a common variation in human body shape.
Hip Dips are beautiful and naturally occurring in men and women the globe. They occur due to the anatomical structure of the pelvic region and the distribution of adipose (fat) tissue.
The extent of hip dips can vary among individuals, and many factors contribute to their appearance, such as genetics, muscle development, and overall body composition.
Easy Exercises to Tone Down Hip Dips
Side Leg Raises:
Recommended Gym Accessories: Exercise or Yoga Mat
Target Muscles: Gluteus medius, tensor fasciae latae (TFL).
How to Do it:
- Lie on your side with your legs straight and in line with your body.
- Lift your top leg as high as comfortably possible, keeping it straight.
- Lower it back down without letting it touch your bottom leg.
- Perform 3 sets of 12-15 repetitions on each side.
Resistance Band Clamshells:
Recommended Gym Accessories: Resistance band.
Target Muscles: Gluteus medius, gluteus minimus.
How to Do it:
- Lie on your side with your knees bent at a 90-degree angle.
- Place a resistance band just above your knees for added resistance (optional).
- Keeping your feet together, open your top knee as far as comfortably possible.
- Close your knees back together.
- Do 3 sets of 12-15 repetitions on each side.
Donkey Kicks:
Recommended Gym Accessories: Exercise or Yoga Mat + Resistance Band
Target Muscles: Gluteus maximus.
How to Do it:
- Begin on your hands and knees in a tabletop position.
- Keeping your knee bent at 90 degrees, lift your right leg towards the ceiling.
- Lower it back down without touching the ground.
- Do 3 sets of 12-15 repetitions on each side.
Suggested Read: 13 Mini Resistance Bands Exercises for Beginners
Barbell Hip Thrusts:
Recommended Gym Accessories: A bench or sturdy surface and a barbell or dumbbell (optional).
Target Muscles: Gluteus maximus.
How to Do it:
- Sit on the floor with your upper back against a bench.
- Roll a barbell or place a dumbbell across your hips for added resistance (optional).
- Plant your feet shoulder-width apart, then push through your heels to lift your hips towards the ceiling.
- Squeeze your glutes at the top, then lower your hips back down.
- Do 3 sets of 12-15 repetitions.
Barbell Squats:
Recommended Gym Accessories: Weightlifting belt or Yoga Mat and a barbell (optional).
Suggested Read: Weightlifting Belt for Beginners: Complete Guide
Target Muscles: Gluteus maximus, quadriceps.
How to Do it:
- Stand with your feet shoulder-width apart.
- Sit back and down, keeping your chest up and your back straight.
- Lower your body as far as comfortably possible, ideally until your thighs are parallel to the ground.
- Push through your heels to return to the starting position.
- Do 3 sets of 12-15 repetitions.
Fire Hydrants:
Recommended Gym Accessories: Exercise or Yoga Mat + Resistance Band
Target Muscles: Gluteus medius, gluteus minimus.
How to Do It:
- Begin on your hands and knees in a tabletop position.
- Lift your right leg out to the side, keeping your knee bent at a 90-degree angle.
- Lower your leg back down without touching the ground.
- Do 3 sets of 12-15 repetitions on each side.
Bulgarian Split Squats:
Recommended Gym Accessories: A bench or sturdy surface.
Target Muscles: Gluteus maximus, quadriceps.
How to Do It:
- Stand a couple of feet in front of the bench with your back to it.
- Place your right foot on the bench behind you.
- Lower your body into a lunge, keeping your left knee directly over your left ankle.
- Push through your left heel to return to the starting position.
- Do 3 sets of 12-15 repetitions on each leg.
Suggested Read: How To Squat Properly? Squat Tips And Benefits (2023)
Sumo Squats:
Recommended Gym Accessories: Exercise or Yoga Mat + Dumbbell (Optional)
Target Muscles: Gluteus maximus, inner thighs (adductors).
How to Do It:
- Stand with your feet wider than shoulder-width apart and your toes turned out at a slight angle.
- Lower your body into a squat, keeping your back straight and chest up.
- Push through your heels to return to the starting position.
- For added resistance, hold a dumbbell in front of your chest.
- Do 3 sets of 12-15 repetitions.
Resistance Standing Side Leg Lifts:
Recommended Gym Accessories: Exercise or Yoga Mat + Resistance Band
Target Muscles: Gluteus medius, tensor fasciae latae (TFL).
How to Do It:
- Stand up straight with your feet together.
- Lift your right leg out to the side as high as comfortably possible.
- Lower your leg back down without touching the ground.
- Do 3 sets of 12-15 repetitions on each side.
Curtsy Lunges:
Recommended Gym Accessories: Yoga Mat or Exercise Mat
Target Muscles: Gluteus maximus, gluteus medius, quadriceps.
How to Do It:
- Stand with your feet hip-width apart.
- Step your right foot behind your left leg in a diagonal motion, as if curtsying.
- Lower your body into a lunge position, then return to the starting position.
- Do 3 sets of 12-15 repetitions on each side.
The Bottomline
Hip Dips are normal, beautiful and naturally occurring curves around your hips. Embrace your body and do hip dip exercises to take care of your figure. Follow a healthy diet and prioritize rest and adequate hydration to stay on top of your fitness game.
Enjoy!
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