If you don’t know what hip dips are, they are the inward curves just below your hip bones on each side of your body. For some people, they are more pronounced and noticeable than others. For the past couple of months, it has gotten a lot of names such as high dents, Violin hips, high hips, and shelf hips.
The interesting thing about us humans is that none of us are exactly alike. From head to toe, there’s something that will always distinguish you from everyone else. Remember that we all come in different shapes and sizes. And this is very true when it comes on to your hips. Some women have round uninterrupted curves while others have a little dip or hip dips between the bottom of the waist and the top of thigh.
A lot of women are very uncomfortable with having hip dips and try every method possible to get rid of them. The aim of this article is to show you how you can minimize hip dips and get fuller hips, but before we move on. It’s important for you to know that it’s completely normal. Even those female celebrities in your Instagram feeds have hips dips. It might be hard for you to see it but everyone has it. It’s a part of our anatomy and it just happens to be more noticeable in others. It also has a lot to do with your muscle built, body type and fat distribution.
Bear in mind that in the hip dips occur because the femur attaches to the acetabulum, which is made up of all the 3 main hip bones called pubis, ischium, and ilium. Basically, you get a hip dip from being born with a skeleton. Even males have hip dips, but for us women, it’s much more noticeable because our hips are generally wider.
What causes hip dips?
Hip dips occur where the skin is tethered, or attached, to the deeper part of your thigh bone, called the trochanter. These indentations are more noticeable in some people. This is due to the amount and distribution of fat and muscle in your body structure. Hips dips can be more or less prominent depending on the width of your hips and the shape of your pelvis as well as the distribution of your body fat. They can also be more apparent when you’re wearing certain types of clothing.
Best exercises for hip dips or violin hips
Hip dips can be caused by your skeletal or muscle structure and even genetics. Whatever the causes might be, following these workouts will definitely help. Even though you cannot completely get rid of hip dips you can do exercises that will make them less noticeable. For example, if you have love handles and lose them, your hip dips will become less evident. So the best thing for you to do is try to tone up your thighs and lose excess belly fat so that they become less noticeable. Some women wear padded panties in order to fill-out the dents, but that is just a temporary solution. If you really want a more permanent solution, it’s best to dedicate yourself towards a proper workout routine and healthy eating diet. This might not work for everyone, as everyone’s hip dips can be due to different reasons. The only thing with this solution is that there isn’t really a muscle located directly where your hip dips are but it is possible to bulk up your side booty muscles to the point where it fills out the dents.
There are 2 muscles that are in the vicinity of the hip dips, and they are the gluteus medius and gluteus minimus. The following exercises well target these areas in order to help fill out the dents.
Start with 1 to 2 sets per day and gradually increase. You may want to do different exercises on different days. Try to spend at least 20 minutes per day doing these exercises, and aim to do them 4 to 6 times per week.
These exercises work to tone and strengthen the muscles in your:
- Hips
- Thighs
- Abdominals
- Buttocks
1. Leg kickbacks
- This exercise helps lift your butt. Keep your core engaged to protect your lower back.
- Do the movements slowly. You can use ankle weights for these exercises.
- Come onto all fours as you would in Cat-Cow pose.
- Keep your hands underneath your shoulders and your knees underneath your hips.
- Extend your right leg out straight. Then, slowly lift your leg up as high as it will go.
- Lower your leg back down to the floor, but don’t allow your foot to touch.
- Do 15 repetitions. On the last repetition, keep your leg lifted so it’s parallel to the floor. Pulse your leg up and down 15 times.
- Repeat on the opposite side.
2. Side hip openers
- These movements target your outer thighs, hips, and side buttocks.
- Make sure to keep your weight evenly distributed between your hands and knees.
- You can use a dumbbell behind your knee for this exercise for increased difficulty.
- Come onto all fours as you would for the Cat-Cow pose.
- Make sure to keep your hands directly underneath your shoulders, and your knees directly underneath your hips.
- Inhale as you lift one leg up so that it makes a 90-degree angle from your other leg. Keep your knee bent.
- Slowly lower your leg back down. Keep your knee from touching the floor before you lift it again.
- Do this movement 15 times. On the last repetition, pulse your leg 10 times in the upper position before lowering.
- Repeat on the opposite side.
3. Side Lunges
- Side lunges work your entire leg. They help define your hips and buttocks.
- Make sure you keep the toes of both feet facing forward.
- You can also hold a dumbbell while doing these lunges.
- Stand with your feet directly underneath your hips.
- Root into your right foot as you step your left foot over to the left.
- Plant your foot on the ground and then lower your butt down.
- Your left leg will be bent and your right leg will be straight.
- Continue pressing into both feet.
- Stand up and bring both feet back together.
- Do 12 lunges on each side.
4. Standing side leg lifts
- Standing leg lifts help build up the muscle along the sides of your hips and butt.
- You may also feel a stretch in your inner thigh. Make sure the movement is steady and controlled.
- Don’t jerk or rush the movement, and try to keep your body straight. Do not lean to either side.
- You can do this exercise using ankle weights for added difficulty.
- Stand facing forward with your left side near a table, chair, or wall.
- Using your left hand for balance and support, root into your left foot and lift your right foot slightly off the floor.
- Inhale and slowly lift your right leg to the side.
- Slowly lower on an exhale and cross the opposite leg.
- Do 12 leg lifts on both sides.
5. Standing kickback lunges
- This exercise is great for providing balance and stability in the body. It works your thighs and buttocks.
- Make sure you keep your front leg and foot engaged. Engage your core throughout the pose as well.
- Come into a standing position with your hands in front of your chest in Prayer Pose.
- Inhale and lift your right knee up to your chest.
- Exhale and lift your arms up alongside your ears with your palms 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 facing forward.
- Inhale to lift your right knee back up to your chest. At the same time, return your hands to prayer position.
- Do 12 lunges. On the last repetition, keep your leg back and pulse up and down 12 times.
- Repeat on the opposite side.
6. Standing side-to-side squats
- These squats work the sides of your legs, buttocks, and hips. Keep your butt low during these squats.
- Each time your feet come together, squat a bit lower.
- You can come up a little bit as you move, but don’t come up all the way.
- You can also do these squats using ankle weights.
- Start in a standing position with your feet close together.
- Come down low into a squat position.
- Move your right foot to the right.
- Then bring your left foot to meet your right foot.
- Next, extend your left foot to the left.
- Bring your right foot over to meet your left foot.
- Do 10 of these squats on each side.
7. Glute bridges
- This exercise will work your buttocks and thighs. Engage your abdominals. This will help you support your body and work out your stomach muscles.
- Lie down on your back with arms alongside your body with your knees bent.
- Make your feet slightly wider than your hips.
- Inhale and slowly lift up your hips and butt.
- Exhale as you lower back down.
- Repeat 15 times. On the last repetition, hold the upper pose for at least 10 seconds.
- Then carefully bring your knees together and back apart 10 times.
8. Lying down side leg raises
- These leg raises target your outer thigh and butt.
- Make sure you use the muscles in your hips and butt to perform the movements.
- You can use ankle weights for these exercises.
- Lie down on your right side, making sure your body is in one straight line.
- Bend your right elbow and use your hand to support your head, or keep your arm down on the floor.
- Keep your left hand on the floor in front of you for support.
- Slowly lift your left leg up into the air.
- Lower your leg down without letting it touch your right leg.
- Do 20 repetitions. On the last repetition, keep your leg at the top and do 20 pulses.
- Repeat on the opposite side.
9. Squats
- Squats are a great way to tone your thighs, hips, and butt.
- Make sure to keep your back straight and your toes facing forward.
- Engage your abdominal muscles for extra support.
- You can hold a dumbbell while doing these squats.
- Stand with your feet slightly wider than your hips.
- Exhale as you slowly lower down as though you’re sitting into a chair.
- Inhale and stand back up.
- Repeat this 12 times.
- On the last repetition, hold the lower pose and pulse up and down 12 times.
10. Side curtsy lunges
- This pose works your thighs and the side of your buttocks.
- Try to stay low to the ground the whole time.
- Keep the toes of your front foot facing forward. Make sure you’re really
- stepping out to the side. You can also do these lunges while holding a dumbbell.
- Start by standing with your feet together.
- Lift your right leg and bring it behind your left leg.
- Drop your right knee down into a curtsy lunge.
- Bring your right foot in front of your left foot.
- Repeat on the opposite side.
- Do 15 lunges on each side.
How to minimize the look of hip dips or hip dents
- If you want to minimize the look of hip dents as much as possible, then high waist pants, skirts, and dresses are the best choices. The pants don’t necessarily have to be loose but you have to be prepared to buy a size up if needed.
- For bikinis, buy ones that will fit your dip and break up the space between your hips and thighs. Also, if you’re wearing a dress that hugs your hips. You might have to buy a belt for your waist that stands out so that your waist become the focus and not your hips.
- Hip dips aren’t something to be ashamed of. If you really want to get rid of it hip dips or hip dents exercise is your best option instead of doing surgery. And guess what, it only requires some of your time and for you to be dedicated to the workout and nutrition.
