Our Summary And Answer:
To get rid of hip dips at the gym, you can do squats, lunges, hip thrusts, glute bridges, and Pilates. Yoga is also a good option. All of these exercises work the muscles around your hips and glutes, which will help reduce the appearance of hip dips. Make sure to do 3 sets of 10-15 reps of each exercise, and to focus on maintaining good posture.
Do you have hip dips? Do you know what they are? If not, no worries – I’ll explain everything in just a second. But first, if you do have hip dips and want to get rid of them as fast as possible, then you’re in the right place! I’m going to share with you a few tips and exercises that will help reduce the appearance of your hip dips in no time. Keep reading!
Hip dips are a common problem for men and women. Basically, they are small indentations on the side of your hips which most people find unattractive. They can be caused by genetics or poor muscular development – especially gluteal muscles such as the gluteus medius and gluteus minimus. Many people who have hip dips usually feel embarrassed because of the way they look in jeans/pants, so they tend to avoid wearing them.
This can be a big problem because, not only do hip dips make you look unappealing, but they can also lead to other health problems if left untreated. For example, people with hip dips are more likely to experience pain in their lower back and hips.
Now that you know what hip dips are, it’s time to learn what causes them. Let’s go over a few of the most common things that cause hip dips:
As some say, it’s in your DNA. If you have a family member with prominent hip dips or if you see them on yourself as a teenager, then this is likely caused by genetics. People with hips that are very wide relative to their waist tend to have more noticeable hip dips.
If your gluteal muscles are weak, then this can lead to the development of hip dips. Gluteal muscles are responsible for keeping your hips in alignment, so if they’re weak, this can cause your hips to lean inward and create the appearance of hip dips.
Tight hip flexors can also lead to the development of hip dips. When your hip flexors are tight, they tend to pull your hips forward and cause them to lean inward. This creates the appearance of hip dips.
Bad posture can also contribute to the development of hip dips. If you constantly stand with poor posture (i.e., your shoulders rolled forward and your head jutted out in front of your chest), then this can cause your hips to lean inward and create the appearance of hip dips.
If you carry excess weight, especially around the front of your body, then this can cause your body to develop a curvature that creates the appearance of hip dips. If you have a lot of fat around your waist and/or love handles, then it’s more likely that you’ll have hip dips.
As you get older, your skin loses its elasticity and starts to sag. The main parts of the body that tend to sag as you age are your breasts, butt, and hips. This creates an inward curvature in those areas which can cause hip dips.
Now that you know what causes hip dips and what they look like, let’s go over a few exercises that can help reduce their appearance.
One of the best exercises you can do to reduce hip dips is squats. If you want a nice, muscular rear end without hip dips, then squats are an excellent choice. To perform a proper squat, stand with your feet shoulder-width apart and put your hands behind your head – this helps maintain good posture as you go down into the squat. Then, slowly lower your body down as if you’re sitting back into a chair. Keep your back straight and make sure to push your hips and butt outwards as you go down. When you reach the bottom of the squat, hold for a second before slowly pushing yourself back up to the starting position.
Lunges are another great exercise for reducing hip dips. They work the same muscles as squats, but they also target the muscles on the front of your thighs (quadriceps). To perform a proper lunge, stand with your feet shoulder-width apart and put your hands behind your head – again, this helps maintain good posture. Then, bring your right foot forward and slowly lower your body down. Make sure to keep your back straight and push your hips and butt outwards as you go down. When you reach the bottom of the lunge, hold for a second before slowly pushing yourself back up to the starting position. Then, repeat with your left leg.
Hip thrusts are a great exercise for developing the gluteal muscles. The glutes are the muscles responsible for keeping your hips in alignment, so if they’re weak, this can lead to the development of hip dips. To perform a hip thrust, lie on your back on the floor and place your feet flat on the ground. Put your hands on the sides of your hips for support. Push down with your legs to lift your butt off of the floor until you form a straight line from your shoulders to your knees. Then, lower yourself back down and repeat for 3 sets of 10-15 reps.
Glute bridges are another great way to work the glutes. To perform a glute bridge, lie on your back on the floor with your knees bent and feet flat on the ground. Then, push through your heels as you squeeze your glutes to lift your hips up towards the ceiling. Hold for 2 seconds at the top of each rep, and then lower yourself back down. Repeat for 3 sets of 10-15 reps.
Pilates is a great way to improve your posture and strengthen the muscles around your hips and glutes. If you’re not familiar with Pilates, it’s basically a form of exercise that focuses on strengthening the core muscles of the body. To perform Pilates, you’ll want to get yourself a Pilates DVD or find an instructor in your area that teaches it.
Like Pilates, yoga is a form of exercise that focuses on strengthening the core muscles and improving posture. Yoga also has the added benefit of being a mind and body workout. To perform yoga, you can either attend a class or find an instructor in your area, or you can watch a YouTube video and follow along.
It takes a little bit of time and patience to reduce the appearance of hip dips. A combination of the exercises mentioned above is your best shot at getting good results, so you want to do all of them for about a month or so if possible.
When doing lunges, squats, and glute bridges you should feel some tension in your glutes and hips. This is a good thing! If you’re feeling nothing, then you probably need to increase the weight or resistance. It can take some time to get used to strengthen these muscles, so don’t be discouraged if you’re not seeing results immediately.
Reducing the appearance of hip dips can be a bit challenging, but it’s definitely doable. The exercises mentioned above are a great place to start, but you may also want to consider adding some Pilates and yoga into the mix.
Just make sure to stick with it and be patient – you should see positive results after about a month or so. Also, remember that the best way to reduce hip dips is to combine all of these exercises into your workout routine. We hope that this article has helped explain how to reduce your hip dips.