Right below your hip bones, on the side of your body are the inward depression, nown as hips dips. Many people refer to them as violin hips too. The outer edges of the hip bones should follow a curve that looks like they were drawn with a protractor, but instead they are looking like they have indentations. These indentations can be barely and slight noticeable, or they can be prominent. They are completely normal, and they are a part of our body’s structure.
What exactly causes hip dips?
The hips dips are developed when our skin is attached or tethered to a deeper part of our thigh bone, that is known as trochanter. In some people these indentations can be more noticeable than in others. This depends on your muscle and fat distribution in your body structure. The hips dips will be less or more prominent, depending on how wide your hips are, and of course the shape of the pelvis, also the body fat’s distribution plays a role. In order to decrease their appearance, you can preform some exercises, which will help you lose some fat and build muscle at the same time.
While preforming the exercises, it is good to have a mirror in order to look at yourself and make sure you preform the exercises correctly.
Do 1-2 sets on daily basis, and increase gradually day by day. You can also preform different exercises on different days, but make sure that you preform them at least 20 minutes a day, and make sure you preform them 4-6 times a week.
With these exercises you will be able to strengthen and tone your muscles:
Note: Make sure you are preforming the exercises correctly, engage every muscle and keep your weigh distributed evenly on both sides!
1. Side Hip Openers
With this exercise you will be able to tone and tighten your side buttocks, hips and outer thighs.
Go down on all fours, standing on your knees and hands. Then keep your back straight while facing forward. Inhale deeply while raising one of your knees to the side, while holding the other one on the ground. Then slowly exhale and bring your knee to the starting position, that is one rep. Do at least 12 reps with each knee.
2. Standing Kickback Lunges
With this exercise you will improve your stability and balance, as well as tighten your buttocks and thighs.
Stand tall with your feet, shoulder width apart. Put your hands in front of you like you are praying and hold them together. Then bring one leg back, and kneel on the back knee. Once you are in that position, push yourself up, and kick with the back knee towards your chest. Then go back in the same position, that is one rep. Do at least 12 reps with both legs.
3. Standing Side Leg Lifts
As you may guess, with this exercise you are targeting your butt and hip muscles, and stretching your inner thighs. Don’t rush this exercise, just make sure to preform it correctly.
Stand next to a wall, hold yourself with one hand in order to balance yourself easier and lift one leg to the side as much as possible. Then bring it back to the starting position. Do at least 12 reps with each leg.
The squats are the perfect exercise to tone your butt, hips and thighs. To make it more effective you can even hold dumbbells in your hands.
Stand tall with your feet, shoulder-width apart. Then go down like you want to sit on a bench, but keep your back straight. When you’ve reached the lowest point, push through your leg muscles and bring yourself up in the starting position. Do at least 12 repetitions.
5. Standing Side-to-Side Squats
With this type of squats you can easily workout your side muscles of your hips, butt and legs. Don’t rush the exercise, take your time, just preform it correctly.
Stand tall, bring your feet close and face forward. Then reach with your right leg to the side and go down in a squat position. Then push up to the right side and bring your left leg as well. Then to the same thing with the different leg. Do at least 12 repetitions.
6. Side Lunges
With this exercise, you will target every leg muscle there is, and you will tone your butt and hip muscles. Make sure both of your feet are facing forward.
Stand tall with your feet a little bit further than shoulder-width apart. Root your left foot, and go down on the left side by bending the left knee, while keeping the other leg completely straight. Then push to bring yourself up. That is one rep, and make sure you do at least 12 on each side.
7. Side Curtsy Lunges
This pose is toning your side buttocks and thighs. Make sure to keep your back straight and your front toe facing forward all the time.
Stand tall with your feet together, then bring your left leg behind the right one and go down in a crusty lunge position. Then push back and do it with the other leg. Do at least 15 reps with each leg.
8. Glute Bridges
This exercise will also tone your thighs and buttocks. Also it will engage your abdominal muscles.
Lay down on the ground on your back, put your hands on the sides and bend your knees. Then put your feet a little bit wider than your hips and push your butt off the ground, you should form a straight line from your back to your knees. Then bring yourself down to the ground. That is one rep, and make sure you do at least 15. And when you do the last rep, hold that upper pose for 10 seconds.
9. Leg Kickbacks
With this exercise you will be able to engage your core and lift your butt too. Preform the exercise slowly in order to do it correctly.
Go down on all fours, hold yourself on your knees and your hands. Make sure your hands are aligned with your shoulders, and your back is straight. Than kick back with one of your legs, and form a straight line from your head to the toes of that foot. Then go back down and kick back again. Make sure you do at least 15 repetitions with each leg.
10. Lying Down Side Leg Raises
With this exercise you will be able to target your butt and outer thighs. To preform the movement correctly, make sure you use your butt and hip muscles together.
Lay down on the ground on your side, hold your head with your hand, by placing your elbow on the ground. Your body should form a straight line, so keep your legs stretched and straight. Then slowly lift your top leg as much as possible, then lower it down but don’t touch the other leg, bring it up again. Do at least 20 repetitions with each leg.