Welcome to this blog post, where I’m sharing my personal journey and tips on how to get rid of hip dips fast (or at least to minimize its appearance). I want to emphasize that there is nothing wrong with hip dips as they are completely natural and happen mostly due to genetics (which I’m going to discuss later on in this article), but if you want to make them less prominent, then keep reading because this post is made exactly for you!
What causes hip dips
Hip dips are the inward curves or slight indentations that can be seen on the sides of the body, just below the hip bones. They give the hips a more concave appearance and add a distinct feature to a person’s body shape. These indentations can be more noticeable in some individuals than others. While the exact cause of hip dips is not fully understood, there are several factors that causes hip dips:
- Bone structure: The shape of your pelvis and the position of your hip bones play a significant role in the presence of hip dips. Some people naturally have a wider pelvis or a larger space between their hip bones, which can create more prominent indentations.
- Muscle distribution: The distribution of muscle and fat around the hips and thighs can influence the appearance of hip dips. If the muscles in the outer hips, particularly the gluteus medius, are underdeveloped or less pronounced, it can accentuate the dip between the hip bone and the thigh bone.
- Body fat distribution: The distribution of body fat can affect the visibility of hip dips. If you have a higher amount of subcutaneous fat (fat located just under the skin) around the hips, it can soften the appearance of hip dips. Conversely, lower body fat levels may make the dips more noticeable.
- Genetics: Genetic factors play a role in determining the shape of your body, including the presence of hip dips. Certain individuals may be genetically predisposed to having more pronounced hip dips due to their bone structure and muscle distribution.
Now when you know what causes hip dips, it is important to note that hip dips are a natural variation in body shape and do not indicate any health concerns. Embracing and accepting your body as it is can help promote a positive body image. But if you wish to minimize the appearance of hip dips, you can focus on exercises that target the gluteus medius and overall hip muscles to build strength and enhance muscle definition in that area. Let’s figure out the best exercises for this!
Exercises for hip dips
While it is not possible to completely “get rid of” hip dips, you can work on toning and strengthening the muscles around the hips to minimize their appearance and create a more rounded shape of your glutes. Here are some strategies you can try:
Engage in exercises that focus on the muscles around the hips, particularly the gluteus medius. By strengthening and building muscle in this area, you can enhance the overall shape and minimize the appearance of hip dips.
To effectively target and grow the gluteus medius muscle, you can incorporate the following exercises into your workout routine:
- Side-Lying Leg Lifts: Lie on your side with your legs extended and stacked. Lift the top leg upward while keeping it straight. Repeat for a desired number of repetitions and switch sides.
- Clamshells: Lie on your side with your legs bent and stacked. Keeping your feet together, open your knees like a clamshell, then close them back together. Repeat for a desired number of repetitions and switch sides.
- Side Step-Ups: Stand next to a step or elevated platform. Step laterally onto the step with one foot, pushing through the heel. Bring the opposite foot up to meet it, then step back down. Repeat for a desired number of repetitions and switch sides.
- Side Lunges: Stand with your feet shoulder-width apart. Take a wide step to the side, keeping your toes pointed forward. Bend your knee and push your hips back, lowering into a lunge position. Push back up to the starting position and repeat on the other side.
- Hip Abduction Machine: If available at your gym, use the hip abduction machine. Sit on the machine with your legs against the pads. Open your legs outward against the resistance and then return to the starting position.
- Resistance Band Exercises: Use resistance bands around your ankles or thighs to add extra resistance to exercises like side steps, clamshells, or standing hip abductions. The bands provide continuous tension to the gluteus medius during the movement.
You can find the videos of these exercises in my blog post on how to get rid of saddlebags. Make sure to check it out!
It’s important to note that consistency and progressive overload are key factors in muscle growth. Gradually increase the intensity, resistance, or repetitions as your strength improves. Additionally, ensure that you’re using proper form and technique to maximize the effectiveness of each exercise.
Remember to listen to your body and give yourself adequate rest and recovery between workouts.
Decrease your fat percentage
Have you ever wondered if losing weight can help minimize the appearance of hip dips? If you have big pockets of fat (also called saddlebags) on the lower part of your hips, then it can make hip dips more prominent. In this case, shedding excess body weight can potentially contribute to reducing the appearance of hip dips.
Now let’s break down the steps you can take to burn body fat effectively.
Caloric deficit: In order to boost fat loss, it is essential to be in a caloric deficit. What this means is that you have to burn more calories than you consume. You can track it easily using fitness apps – just track your food intake for a few days, see how many calories you actually consume every day and then distract around 400-500 calories per day to promote a steady and sustainable fat loss.
Proper nutrition: Maintain a balanced diet that supports your fitness goals. A well-rounded diet with a focus on whole foods, lean proteins, fruits, vegetables, and healthy fats can contribute to overall body composition and potentially reduce body fat.
If you have PCOS, I highly recommend focusing on hormonal balancing diet in order to achieve the best results.
Full-body workouts: Incorporate full-body workouts that target different muscle groups. This can help burn more calories, improve overall body composition and create a more proportionate appearance.
Cardiovascular exercise: Include regular cardiovascular exercises like running, cycling, or swimming to reduce overall body fat. This can help in reducing fat deposits around the hips, making the hip dips less prominent.
I personally prefer HIIT (High-intensity interval training) that involves short bursts of intense exercise followed by brief recovery periods. This type of workout can help increase calorie burn during the session and elevate your metabolism for hours after the workout. You can find tons of HIIT workout on YouTube, choose the one you like and aim to do at least 3-4 workouts a week (the best part is that they usually 15-20 minutes long only).
As a wrap-up:
Remember that hip dips are a natural part of body shape and are influenced by factors such as bone structure and genetics. That’s why it’s more important to celebrate your body’s unique features and focus on overall health and well-being throughout your journey.
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