How To Get Rid Of Hip Dips? Here are the Solutions

How To Get Rid Of Hip Dips? Here are the Solutions

How to get rid of hip dips? This latest body part the internet is obsessed with is the hip dips (as in those gentle curves found between your hips and thighs). Data from Google shows that interest in “hip dips” or “violin hips,” as they are also known, has doubled in the last month, as well as being searched 40% more often than last year.

If you have seen fitness posts saying hip dips should be the cause for concern, keep reading if your hip dips are pronounced or subtle. You’re not alone if you’ve searched ‘how to get rid of hip dips’ or ‘exercises to get rid of hip dips’. The good news is that you are in the right place right now to receive accurate and expert advice.

Slow down before you try to switch up your lower body workout or frantically search for the best exercises for a bigger butt. Let us guide you through the entire process.

What Are Hip Dips? 

Basically, hip dips are inward depressions on the side of your hips caused by the hip bone. The lower portion of the body has less fat than the side of the body. Violin hips are named for the curve that resembles the shape of a violin.

The hip dips are evident in some people, whereas they are not evident in others. Even though this does not impact your health or body by any matter, but people idealize having a perfect structure for which it can be toned. There are exercises available that can improve your hip curve and you can get rid of these hip dips in a few months.

how to get rid of hip dips without exercise
how to get rid of hip dips without exercise

Exercises to Get Rid of Hip Dips

If you want to reduce hip dips in your body, you need to target the following muscles:

  1. Hips muscles
  2. Thighs muscles
  3. Abdominal muscles
  4. Buttock muscles

Start with some basic exercises and then move on to the advanced forms of those exercises.

Fire Hydrants 

This exercise targets the sides of the buttocks, outer thighs, and hips. Fire hydrant improves the strength of your hip muscles and distributes your bodyweight equally among the hands and knees which creates good shape. Exercises like this are excellent for starting off your hip workout and reducing hip dips.

To do this exercise-

  • First, sit on your hands and knees in a cat pose.
  • Keep your hands directly under your chest so that they are straight and form 90 degree angles on the floor.
  • Gradually lower your leg backward and prevent your knee from touching the ground.
  • Move as if kicking back slowly and then return to the original position.

Do this exercise in the repetition of 3 sets 5 times on each leg. The difficulty can be increased if you put some weight on your knees.

Standing Kickback Lunges

Kickback lunges are great for putting pressure on your thighs, hips, and lower back. Exercises like this tone up the sides of the muscles and give a great look. If you use different planes on your buttocks, you will be able to tighten them and reduce dips. During this exercise, you will move forward and backward. Joints are put under pressure to increase muscle strength.

To do this exercise-

  • Stand straight with feet together
  • Then take a light or medium dumbbell depending on your weight
  • and start stepping out with your right foot.
  • Now pull your hips back and bend your knees
  • as you look down at your right foot, dropping your arms and placing your hands beside it
  • Push off with your right foot, then shift your weight to your left leg
  • Return to the center and repeat it on the other side.

Perform this exercise 3 times with 12 repetitions each.

Hip Raise

The hips dips are also very beneficial for shaping and toning them. The abdominals and back muscles are also strengthened. You need to practice hip raise daily in order to gain round butts. Keep in mind that the correct posture is imperative since it may affect your back and neck muscles if you don’t. Glute strengthening exercises are also beneficial.

To do this exercise-

  • Let’s begin by lying down with your back straight.
  • Keep your arms straight beside your body with your palms facing down
  • Not breathe and push through your heels, lift your hips up by squeezing your hamstrings and pelvic floor.
  • Rest your upper body on your shoulders and form a straight line
  • Hold that position for 2-3 seconds, then slowly lower your hips to the ground.

Perform this exercise three times for a total of 15 reps.

Standing side-to-side Squats

Toning your side hip muscles and improving your shape is especially beneficial with these squats. They target your hips, buttocks, and legs at the same time. This exercise is great to get rid of your hip dips and as you progress you can notice changes in your hip structure as well. Because you will be using ankle weights for these side-to-side squats, you will have to move carefully. Do not hurry.

To do this exercise-

  • Your legs should be close together as you stand.
  • Come down to a normal squat position and open your legs wide
  • . Press down on your left leg and move your body to the left.
  • Now keep the right leg close to the left one
  • Repeat the same thing with your right leg.

Do this exercise 10 times on each side. With progress, you can lower your squat position and increase your squat position.


What causes hip dips?

The shape of your pelvis is responsible for hip dips. Even though not everyone will have noticeable hip dips, all of us would have an indentation where the hip bone meets the top of the thigh if reduced to a skeleton. He explains that hip dips are an integral part of the human body’s structure.

Is hip dips good or bad?

It is a common misconception that hip dips (or a lack thereof) indicate good health. Nevertheless, hip dips can’t be changed since they are caused by your bone structure. Due to the uniqueness of your pelvis, your hips will also appear completely different from everyone else, including your hip dips.


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