What Are Hip dips and How To Get Rid Of Hip Dips

exercise for hip dips
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Hip dip or violin hip is a slightly inward curve along the sides of our body below the hip bone. The hip dip is common and we all have hip dips. The only difference is some has slight curve barely visible while others have prominent that are clearly visible. Sometimes for many of us, hip dips are not visible because they are hidden with layers of fat, and as we shed we can see our hip dips. Every second woman is googling about hip dips and how to get rid of hip dips or exercise for hip dips. This is the first reason for getting familiar with this term called hip dips. The second reason is many women are feeling shy or embarrass because of their highly visible hip dips so there is a community of Instagrammers who are sharing their thoughts and views on accepting your hip dips and no to panic. That is why we can see the famous hashtag #hipdips on Instagram quite often.

As every other influencer I will also suggest to accept hip dips. They are a part of your body. Secondly I will be sharing some exercise for hip dips and tricks on how to get rid of hip dips in this article. Actually one can never get rid of hip dips so to be more precise I would say how to minimize hip dips. So relax and read till end.

Fire Hydrant:

They help in side way hip opening targeting outer thighs, hips and side buttocks .

How to do it:

  • Lower down to floor with hands underneath shoulder and knees underneath hips. Similar to cow pose.
  • Inhale and lift one leg up making angel of 90 degree with other leg and keep knee bent.
  • Exhale and slowly bring leg back to start position but do not touch knee to ground.
  • At last move pulse leg 10times in upward direction and come to res. Repeat with other leg.
  • Repeat 2 x 15

Standing Kickback Lunges:

This exercise is good for strengthening and targets thighs and buttocks keeping core engaged.

How to do it:

  • Stand straight making prayer pose.
  • Lift right knee up to chest as you inhale
  • Exhale and step one leg back to do reverse lunges
  • Return to start and keep repeating
  • Repeat 2 x 15

Standing Side Leg Lifts:

This exercise targets sides of hips and butt muscles. Maintain full control on your body while doing this exercise

How to do it:

  • Stand straight in prayer position.
  • Maintain balance on the left foot and inhale and lift right leg to the side
  • Exhale and come to start position
  • Repeat 2 x 15 on each side


This exercise is used to target thighs, hips and butt keeping core engaged. You can also hold dumbbell of 3kgs in hand for more effect.

How to do it:

  • Stand with feet slightly wider then hip width
  • Exhale and lower down bending knees and taking hips back
  • Inhale and come back
  • Repeat 2 x 15

Standing Side to Side Squat:

This exercise helps in toning sides of hips, legs and butt.

How to do it:

  • Stand straight in prayer position
  • Lower down to squat pose with closed feet
  • Maintaining squat position keep right foot to right side
  • Bring left foot to meet right foot
  • Take left foot to left side
  • Bring right foot to meet left foot
  • Don’t forget to maintain squat position during entire circle
  • Repeat 2 x 15

To minimize hip dips effectively doing exercise using band is highly recommended. Here are 5 best band exercise to reduce hip dips

Banded Jumping Jack:

  • Wear the resistance band slightly lower to knees
  • Start doing jumping jacks
  • Repeat 2 x 15

Hollow Body Pull Apart:

  • Wear resistance band slightly lower to knees
  • Lie down to floor
  • Lift body half up with support of elbow (elbow making 90 degree with floor)
  • Pull legs apart and bring back
  • Repeat 2 x 15

Banded Side Walks

  • Wear resistance band slightly below knees
  • Bend down to squat position with legs joined
  • Take right foot to right side
  • Bring left foot to join right foot
  • Repeat same on left side
  • Repeat 2 x 15

Banded Jumping Squats:

  • Wear resistance band slightly below knees
  • Keep feet shoulder width apart
  • Jump and bend down to squat
  • Repeat 2 x 15

Banded Glute Bridges:

  • Wear resistance band slightly below knees
  • Lie down straight with knees bend
  • Raise thighs and butt forming glute bridge
  • Hold 30 sec and come back to normal position
  • Repeat at least 5 to 6 times

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