How To Get Rid Of Hip Dips

  CLOSE     What Are Hip Dips?   Hip dips are an inward curve on each side, just below the hip bone. On some people they are more prominent/noticeable than on others. Also known as.. Hip dents Violin Hips Trochanteric Depression High hips Shelf hips Figure 8/spoon body shape Source

The indentation which we call hip dents actually is known as the ‘trochanteric depression’ in anatomical terminology. Hip dips come about because of the shape of your pelvis. If you have very visible violin hips, you’re not a freak, and it’s  not  a deformity.  Photo Credit  Colin Rose  via  Wikimedia Commons   This shape usually is caused by having ‘high hips’, for example if your pelvis sits up high and is quite wide, it can mean there is a bit of a dip between your hip bones and where your thigh bone (femur) starts. As I dug deeper through the bowels of the internet, more research uncovered more names – violin hips is a common way to describe hip dips. It’s a common feature that plastic surgeons sometimes deal with (the solution is to graft fat into the area of the dent to try and round out the shape). One thing that I did find funny was that a few people mentioned that they always thought this affliction could have been from wear...

These are the 4 most effective moves that target your butt and hips area. So follow the below hip dips workout for 4-5 times per week to get the most out of it. These exercises will definitely help you to reach your goal and look amazing without a doubt. Here are the best hip dips moves: Lying lateral leg raise Lunge; Donkey Kick; Squat. Now let’s get into details and learn how to properly perform these moves!

1 . Lying Lateral Leg Raises (20 reps/leg)   Lie on your right side on top of a yoga mat or other soft surface. Brace your core and make sure your body is in a straight line. Keep your right hand on the ground and your left hand on your hip. Slowly lift the left leg into the air, keeping it straight during the exercise. Slowly lower your left leg. Complete the set then repeat with the other leg      

2. Lungеѕ (20 reps/leg)   1. Stand straight with your feet hip-width apart.   2. Keep your upper body upright and your pelvis horizontal during the entire movement.   3. Lunge forward slowly bending your right knee to 90 degrees.   4. Hold for a couple of seconds, then jog back to starting position.        

Donkey Kicks (20 reps/leg)   1. Kneel on the ground with knees underneath hips and hands under shoulders. 2. Exhale as you lift your right knee, keeping your leg bent at 90 degrees until your thigh is parallel with the floor. 3. Press your foot up toward the ceiling to a comfortable extension, then hold for a couple of seconds 4. Inhale and slowly return to start position 5. Complete 20 repetitions, then switch sides and do 20 more reps with the other leg.       

Squats (20 reps)   1. Stand straight with feet shoulder width apart and arms fully extended in front of you to maintain balance. 2. Keep your back straight and your heels on the floor during the entire exercise. 3. Bend your knees up to 90 degrees, until your thighs are parallel with the floor. 4. Your knees should go over your toes and not point inwards. 5. Hold for a couple of seconds, then stand up to starting position.  6.  Complete 20 repetitions.        

If you’re not a beginner you can level up your workout for even better and faster results. Here’s how you can do it: Do more repetitions for each exercise. Start with 20 reps, then gradually increase them up to 30. Increase the number of sets. Instead of 3 sets, aim for at least 5 sets per day. Don’t get crazy about this workout! Performing it 5 times per week is more than sufficient. Add some weights to each exercise. You can hold 2 dumbbells or a kettlebell in your hands when performing squats and lunges. Also, ankle weights are a great option for donkey kicks, leg raises and lunges. As you can see, there is enough room for improvement. Just make sure you gradually increase the weight, sets, or repetitions. Don’t jump straight to the hardest variation because you might hurt yourself and all the progress will be lost. Again, let’s clarify one thing: HIP DIPS ARE NORMAL! You don’t have to be ashamed of it. But if you really want to reduce your viol...