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Hip dips refer to a harmless, cosmetic gap between the upper and lower hip. If you want to minimize them, do exercises that will tone your core and fill out your hips. Aim to target this body area 4-6 times a week to attain the best results as possible. [1] X Research source Beyond exercise, you can camouflage hip dips by dressing in clothing that fits well and improves your silhouette. Remember that hip dips are not a bad feature and you should feel proud of your body whether you have them or not! And love yourself!.
Steps
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Do glute bridges to tone your hips. Lie on your back with your knees bent and feet shoulder-width apart. Lift your hips off the floor while keeping your back straight. Hold your position for 2 counts, then lower your hips back down slowly. [2] X Research source
- Do 2 to 3 sets of 10-15 reps, 2-3 times a week for the best results. [3] X Research source
- Start by doing this exercise with your body weight and work up to holding dumbbells at the front of your hips.
- Looking for ways to say goodbye to your unwanted hip dips with as little effort as possible? Check out other wikiHow readers' suggestions on our "Is there an easy way to get rid of hip dips? If so, how?" forum .
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Try lunges to shape your hips, stomach, and behind. Stand with your feet a bit more than hip-distance apart and place your left leg forward. Drop your right knee towards the floor while bending your front knee. Continue until your front knee is directly over your ankle, then return to the starting position.
- Do 20 reps, then switch sides and repeat the exercise with your right foot forward.
- Aim to do lunges 2-3 days per week.
- Stay straight by focusing on dropping your hips towards the floor.
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Practice bench step-ups to target your hips and glutes. Stand next to a fitness bench, length-wise. Step up with your right foot and lift your left leg to the side. Hold this position for 3 counts, then step down with the left foot followed by the right foot.
- Do 15 reps, then repeat with the other leg. Do 2 sets on each side.
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Get into the plank position for 30-60 seconds to work your core muscles. Lie face down with your hands under your shoulders and your toes curled to grip the ground. Straighten your arms and lift yourself off of the floor. Hold this position with your abs and buns tightened, then lower yourself back down. [4] X Research source
- Start by holding yourself up for 30 seconds at a time, then work up to a full 60 seconds per plank.
- Your body should be positioned in a diagonal line while you hold this position.
- For the best results, do this exercise every 1-2 days.
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Do advanced crunches to tone your abs and upper hips. Lie flat on your back with your legs straight up in the air, perpendicular to your torso. Cross your hands over your chest. Flex your stomach to bring your elbows to your knees, then lower yourself back down. [5] X Research source
- Do 2 sets of 25 reps, 3-4 times per week.
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Do squats to strengthen your core. Stand with your feet slightly wider than hip-width and your arms extended in front of you, palms down. Bend your knees slowly while sending your hips backward, keeping your back straight. Squat as low as you can while maintaining your balance, then push up on your heels to get back into a standing position. [6] X Research source
- For a full workout, do 2-3 sets of 15-30 squats.
- Try to do squats at least twice a week to see improvement.
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Work on doing donkey kicks. Get on your hands and knees, making sure your arms are fully extended and perpendicular to the ground. Keep your knees at a 90-degree angle and lift one of your legs until your thigh is in line with your torso and parallel to the ground. [7] X Research source
- Do 10 to 15 reps with each leg for 2 to 3 sets.
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Go for clothing that looks tailored, not tight. Tight-fitting clothing will highlight your hip dips by clinging to your body. Opt instead for looser clothing, or clothes that are tailored to fit well without hugging your body. Pair long, loose tops with slim-fitting bottoms to balance out your look. [8] X Research source
- Fit and flare dresses can give you an hourglass shape while covering your hip dips.
- Tailored blazers and blouses can camouflage your hip dips without looking baggy.
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Choose fabrics that won't cling to your body. Loose, flowing fabrics like cotton are the best choice for disguising your hip dips as they fall around your body without clinging to it. Thick, structured materials like denim may also offer good camouflage by holding their own shape outside of your silhouette. Avoid clingy fabrics like spandex and lycra, which will accentuate your hips dips. [9] X Research source
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Wear long sweaters and tops that fall below your hips. To cover your hips completely, opt for long cardigans, blazers, shirts, or blouses. Shop for tops that skim past your hips for the best coverage. Choose the right size by making sure that the shoulders are not baggy and that the top does not cling to your body anywhere. [10] X Research source
- A waterfall cardigan, which cascades down in front and has no buttons to close it, can make a good addition to your wardrobe.
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Wear peplum style garments to cover the gap between your high and lower hips. Peplum is a style of dress, top, and jacket that flares out in a bell shape just above your hips, creating an hourglass shape. This design also covers hips dips completely, making them unnoticeable. Shop for chic peplum dresses or peplum shirts, blouses, and blazers to pair with slim-fitting pants or skirts. [11] X Research source
- Peplum style clothing also camouflages a thicker waist by creating a curvy shape.
- Make sure the flared part of the clothing is beyond the widest part and drop below the hip dip.
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Exercises and Routine to Get Rid of Hip Dips
Join the Discussion...
So I've always had these little indents on the outside of my legs between my hips and thighs that add some extra curves to my body. I've heard them called "hip dips" before, and idk I've never been really happy with how they look on me. I'd really love to fill them out and make them disappear, but I really don't know where to start. Is there any way to get rid of these at home fast? Help me out!
The best way to get rid of hip dips at home would be to make use of resistance bands
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Place a medium resistance band around both your ankles and lie on your side, keeping your feet parallel to one another. With the side of your torso pressed against the ground, raise the foot of the top leg. Pulse the top leg against the resistance of the band and count to maybe 25 repetitions . Repeat on the other side.
If you are really motivated to be rid of the hip dips, repeat the first exercise for 3 sets. Then move the band around both thighs, to about 2 inches above the knee and continue with movements like clams, donkey kicks, and kickbacks.
These glute medius exercises can be done daily. Changing to a simple carbohydrate/low-fat diet also adds to a faster turnaround time.
Place a medium resistance band around both your ankles and lie on your side, keeping your feet parallel to one another. With the side of your torso pressed against the ground, raise the foot of the top leg. Pulse the top leg against the resistance of the band and count to maybe 25 repetitions . Repeat on the other side.
If you are really motivated to be rid of the hip dips, repeat the first exercise for 3 sets. Then move the band around both thighs, to about 2 inches above the knee and continue with movements like clams, donkey kicks, and kickbacks.
These glute medius exercises can be done daily. Changing to a simple carbohydrate/low-fat diet also adds to a faster turnaround time.
First things first, hip dips are completely normal to have because that's just how human anatomy works. As far as I know, having hip dips is based on how your bones and skeleton are shaped. They don't lead to any pain or damage and it doesn't mean that you're unhealthy in any way. There really isn't a way to completely get rid of them, but some exercises can help improve how they look if you really want them gone.
Try hip bridges to start. Lie on your back and bend your knees so your feet rest flat on the floor. Engage your core and lift your hips off the ground as high as you can. Hold the bridge for a count and then drop back down. Start with 10-15 reps and try doing more if that's too easy.
Clams are great exercises too. Lie on your side and bend your knees to 90-degree angles. Lift your top knee up toward the ceiling while keeping your feet together. Hold the position for 1 count and then slowly lower your leg back down. Do 10-15 reps for each leg.
There are a lot more hip exercises like lunges and squats that are good additions, but these are the ones that I think work the best.
Try hip bridges to start. Lie on your back and bend your knees so your feet rest flat on the floor. Engage your core and lift your hips off the ground as high as you can. Hold the bridge for a count and then drop back down. Start with 10-15 reps and try doing more if that's too easy.
Clams are great exercises too. Lie on your side and bend your knees to 90-degree angles. Lift your top knee up toward the ceiling while keeping your feet together. Hold the position for 1 count and then slowly lower your leg back down. Do 10-15 reps for each leg.
There are a lot more hip exercises like lunges and squats that are good additions, but these are the ones that I think work the best.
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Tips
- Changing your diet will not really affect you hips dips as they tend to occur based on the structure of your body than your overall weight. [12] X Research sourceThanks
- Note that you will likely never get rid of hip dips completely, though you can make them less noticeable.Thanks
- Hip dips are not uncommon and they are not a sign that you are out of shape. Feel free to embrace them and show them off proudly!Thanks
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References
- ↑ https://www.society19.com/what-are-hip-dips-and-how-to-get-rid-of-them/
- ↑ https://www.sofeminine.co.uk/healthy-living/here-s-how-you-get-rid-of-hip-dips-s2237071.html
- ↑ http://www.coachmag.co.uk/glute-exercises/2333/glute-bridge-how-to-do-it-benefits-and-variations
- ↑ https://www.prevention.com/fitness/a20467564/planks-for-every-trouble-spot/
- ↑ https://www.military.com/military-fitness/weight-loss/lose-love-handles
- ↑ https://greatist.com/fitness/perfect-squat
- ↑ https://youtu.be/SJ1Xuz9D-ZQ?t=7s
- ↑ https://insideoutstyleblog.com/2017/10/hip-dips.html
- ↑ https://insideoutstyleblog.com/2017/10/hip-dips.html
About This Article
Article Summary
X
The best way to minimize hip dips is to do exercises that tone your core and fill out your hips. Glute bridges, lunges, squats, and donkey kicks are all great exercises for toning and growing your hips. To tone your core, try doing planks, crunches, and deadbugs. Workout your hips and core 2-3 times a week. Make sure you’re eating plenty of lean protein to help your muscles grow and carbohydrates to give you energy during your workouts. It may take weeks before you start to notice a difference, so don’t give up if you don’t notice a change right away! For tips on how to choose clothes to conceal your hip dips, read on!
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- "This post has been really helpful. Found it some time ago, did some of those workouts and what do you know? Those hip dips are almost gone. I think there is an extent to how much it gets reduced because of bone structure and all that, but I'm still glad!" ..." more
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"This post has been really helpful. Found it some time ago, did some of those workouts and what do you know? Those hip dips are almost gone. I think there is an extent to how much it gets reduced because of bone structure and all that, but I'm still glad!"
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