Perform this 30-day routine that incorporates the exercises described below to get rid of hip dips. You’ll need and exercise band, a dumbbell and low step for some exercises. The Schedule Week 1 Week 2 Week 3 Week 4 Monday 15 reps / 3 sets 20 reps / 4 sets Rest 30 reps / 4 sets Tuesday 20 reps / 3 sets Rest 25 reps / 3 sets Rest Wednesday Rest 15 reps / 3 sets Rest 30 reps / 4 sets Thursday 10 reps / 4 sets Rest 25 reps / 3 sets Rest Friday Rest 15 reps / 4 sets Rest 35 reps / 3 sets Saturday 10 reps / 4 sets Rest 25 reps / 4 sets Res Sunday Rest 25 reps / 3 sets Rest 35 reps / 3 sets The Exercises Dumbbell Thrust Lie on your back with your shoulders pressed into a low step, holding a dumbbell in your right hand. Bend your knees and place you feet flat on the ground. Cross your right leg over your left, resting your right ankle above your left knee. Place the dumbbell against your left hip. Pushing through your left foot raise your glutes and torso until your body forms a straight line from your knee to your shoulders. Slowly lower your body back to the floor. Complete the indicated number of reps on each side. Squat Band Walk Place the resistance band just above your kneecaps and stand with your feet shoulder-width apart. Then, squat down about half way and step forward with your right foot. Move your left foot so that your feet are parallel. Move back to the starting position and repeat. Complete the indicated number of reps on each side. Fire Hydrant Band Stretch Start on your hands and knees with the resistance band just above your kneecaps. Your arms should be fully extended below your shoulders, knees aligned with your hips. Keeping your knee bent, lift your right leg out to the side, raising it as high as you can, then slowly lower it to the floor again. Complete the indicated number of reps on each side.