Hip dips may be something you haven’t heard of or considered a problem. They are unfortunately now on the “flaws list.” Despite their current fascination, hip dips aren’t something to be ashamed of. Your genes and your build are the main factors that determine hip dips. This article covers all things hip dipping. This article will disclose the causes of hip dips and exercises to strengthen your hips.

What Does the Meaning of a Hip Dip?

Hip dipping occurs naturally below the hip bone. Indentations may be visible in some people because the skin is closer to the greater trochanter of the femur. Hip dipping is a standard part of the human body. They can look different. Hip dipped can be pretty noticeable and may look like deep indentations. However, they may not be apparent to all. Your bone structure (hip bones, pelvis, and femur) will determine if you see them. Other factors influencing your appearance include your body’s fat distribution, muscle mass, and overall health.

Hip Dip workout

How to Get Rid of Hip Dips?

We want to reiterate our previous statement: hip dips are fine. While exercising to build muscle and reduce body fat may help to minimize their appearance, they won’t completely disappear. This is something you can accept.

Can focus on exercises that target multiple lower body muscle groups (like lunges and squats) and sub-in-isolation movements.

But, you should emphasize strengthening your lower part of the body and not just your glutes. You have more to life than just hip dips; the same goes for your fitness.

Instead of Focusing on Hip Function.

It would help if you did not worry about your hips. Instead, focus on your hip strength. Your hips are the bones in your pelvis (ilium, ischium) and the surrounding musculature. They stabilize the body and provide the most incredible weight-bearing structure. Strong hips and stability can make it easier for you to perform daily tasks and prevent injuries. On the other hand, weaker hips can cause more knee pain. However, hip-strengthening exercises are associated with less pain and injury.

While you can’t change the hip structure, strengthening the muscles around them can allow for proper hip movement.

The primary hip muscles include which are:

  • Hip extensors 
  • Hip adductors (gluteus minimus and medius, and Tensor fasciae).
  • Hip Flexors 
  • Hip abductors (adductor longus and brevis and gracilis)
  • lateral rotators

You can improve your hips’ mobility and stability by including exercises targeting these muscles. Additionally, increasing muscle mass in the gluteus medius and surrounding muscles can reduce the appearance of hip dips.

Female doing Hip dip workout

What Causes Hip Disparate?

Your genetics can cause hip dips. Dr. Ross Perry, the medical director at CosmedicsUK, explained the hip dip “completely normal anatomical phenomenon.” He explained that they are caused by one’s hip bone being higher than the femur. This causes fat and muscle to collapse inward.

Dee Hammond Blackburn, coach of OriGym, says hip dips are natural. This is true for all body parts.

Hip dips are not a sign that you are overweight or unfit.

Although they can be more visible due to body fat in this area, extra muscle mass may give them a more prominent appearance. However, losing body fat around this area will not make them disappear. This is primarily due to bone structure which you cannot change.

Hip Dip

Are Hip Dips Good for You?

Hip dips, or a lack thereof, are often thought to be a sign of your health. However, hip dips can refer to an indication of how healthy a person is.

Hips may look different because of the differences in pelvic shapes.

Are Hip Dips Regular?

Wiener says that hip dips do not indicate health, obesity, overweight, or underweight. Wiener says that hip dips can be made more evident by body fat. It may occur in having more muscle mass in your body. However, hip dips are part of your bone structure. You can improve your body’s shape with exercise and diet, but you cannot alter your bone structure.

8 exercises to lose hip fat and build muscle.

Although focusing on one body part is not recommended, strengthening your lower body can help reduce the appearance of hip drops. In addition, exercise can be a great option if you are concerned about your body fat percentage.

These exercises will help tone your lower body and improve your hips, thighs, and abdominals.

1. Squats

a) Stand with your feet together, keeping your legs straight.

b) You should stand and lift the heels of your body. Then, squeeze your glutes to the top.

2. Hip Abduction

a) You should lie down on your back and lift the upper body part and try to place it on your top arm of the body

b) The upper and core part of your body will be straight, and then try to lift the top leg towards to cell.

c) Lower your back and control the process. Then, repeat.

3. Side Hip Openers (fire hydrants)

These movements help your hips to shape the outer thighs and side buttocks. Make sure your weight is evenly distributed between your knees and hands. You can also use a dumbbell to raise the difficulty for your knee.

a) All fours are the Cat-Cow pose. It would help to keep your hands below your shoulders and your knees below your hips.

b) Inhale and lift your leg. This will create a 90-degree angle to your other leg. Keep your knee bent.

c) As you inhale, slowly lower your leg down. Your knee should stay off the ground and raise the other leg.

d) Try to repeat this exercise 15 times. After the 15th time, firstly, keep your leg lower by pulsing it ten times in the upper position.

e) Try to repeat the exercise on the other side.

4. Side-to-Side Squats

This squat will help to shape your hips and sides. These squats remain that you keep your hip down. These squats may also work with angle weights.

a) It would help if you stood straight with your feet together.

b) The squat position will be lower.

c) Try to move the right foot towards the right.

d) Then try to move your left foot towards your right foot. Then, straighten your knees so that you stand straight.

e) Then again, bring your left foot towards the left while you mix the squat position.

f) Place your right foot on the upper part of your left and stand straight.

g) Try doing this exercise with ten squats per side.

side squats

5. The Glute Bridges

a) Try to lie on your back and place your heels on the mat. Keep your knees upwards.

b) Bring your feet wider than your shoulders, with your toes placed outwards. Try to push your knees outwards to hold your abductors.

c) Lift your pelvis towards the ceiling. Make sure your upper back is parallel to the floor. The driving force of this movement is from the waist.

d) When you reach the top, squeeze and relax your glutes. Ensure they stay engaged throughout the entire movement. Lower, then repeat.

Single leg glute bridges

6. Side Lunges

Side lunges are great for shaping your hips and buttocks. Try to bring your toes facing forward on both feet. When you make this exercise, these lunges, you can also hold a dumbbell.

a) Try to keep your feet apart from each other.

b) As you flex your right leg, root into your right foot and lower your head. It would be best to leave the left leg straight and your right leg bent.

c) Keep pressing down on both feet.

d) Straighten your legs and stand straight.

e) Make 12 lunges per side.

Side lunges

7. Side Curtsy Lunges

This process will keep your thighs as well as your side. Try to keep your feet on the floor for a long time. Try to face your front foot forwards. Then, you should step to the side. These lunges can make with a dumbbell.

a) Try to stand straight with your feet together.

b) The right leg of your body lift and place behind your left.

c) Try to lower the right knee of your body and place it on the ground to curl your right leg into a dive.

d)Try to retrace the steps and bring your right foot in line with your left foot.

e) Try to repeat the exercise on the other side.

f) Try to do it 15 dives per side.

beautiful sportswoman doing side lunge exercise at home

8. The Fire Hydrants

a) Place your hands on the tabletop and your feet in an all-fours position. Make sure your core is engaged and that your back remains straight.

b) With your legs bent at 90 degrees, lift one leg until it is parallel to your hip. Then, keep the leg straight and align the foot with your knee.

c) Try to hold both glutes and keep the hips square and center.

d) If you feel unstable, place your hands on the side of your plant leg. Repeat.

The Takeaway

Hip dips are an integral part of our bodies and should not consider a problem. Your genes and bone structure primarily determine them. These will not disappear if you change your lifestyle or do any exercise. Instead, it would help if you focused on stability and strength. These exercises will prevent injury and keep your hips healthy. While it may be difficult to accept that hip dips are normal, this will help you focus on the positive things for your body. It is better for your hips that you focus on function and health of your hips. You will also find fulfillment in being active through activities like dancing, skiing, hiking, and walking, rather than trying to achieve unrealistic beauty standards.


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