How to Get Rid of Hip Dips

build muscle mass and lose body fat.

Common exercises that work multiple lower body muscle groups (such as lunges or squats) or isolation exercises (such as fire hydrants) may help with hip dips as well. 

The main focus when exercising should be on strengthening your whole lower body, not just the hip dip area.

Attempting to get rid of them will not be successful, but no worries – having hip dips is not a health issue or one to be concerned about.

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5 Hip Dip Exercises

Five exercises for hip dips include:

1. Clams – Lay on your side and pop your head onto the arm on the ground; Move your hips up to a 45-degree angle and your knees to a 90-degree angle.
2. Curtsy lunge – Stand with feet hip-width apart then lunge backward, crossing your lunging leg to the opposite side, putting you in a curtsy; drive through the heel of your front foot to return to the starting position, then repeat.
3. Hip abduction – While lying on your side, use your top arm as a support for your upper body, placing it in front of your chest; keep your core and upper body as still as possible and raise your top leg towards the ceiling; slowly lower your leg back down, then repeat.
4. Glute bridges – While laying on your back, bring your heels up a few inches away from your butt with your knees pointing upwards; take feet slightly wider than shoulder-width apart with toes pointed outward and knees pushing outwards; thrust your pelvis towards the ceiling while keeping your upper back on the floor; squeeze your glutes once you reach the top; lower your pelvis, then repeat.
5. Glute rainbows – Get onto all fours on your mat; raise your left leg and extend it straight behind you; move into an arc motion, keeping your leg level with your body while sweeping it behind and across your right leg; sweep it past the starting position to a lateral position with your left hip, then return to center and repeat on the other leg.

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Remember, as with any exercise plan you have, do not overdo it; make sure you are equally working all parts of your body, so you are not putting too much strain on one part of your body.

Most importantly, though, try to love your body and do not stress over what you can’t change. Embrace your hip dips!

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