Hip Dips Exercise: Stay Healthy
Hip dips, also known as hip divots or violin hips, are inward curves on the sides of your torso, immediately beneath each hip bone.
Until recently, you may have never heard of hip dips or even believed they were an issue. Hip dips exercise have now been added to the list of so-called “flaws” that need to be fixed as beauty standards continue to rise to new, unachievable heights.
Despite the newfound interest in getting rid of hip dips, they’re perfectly normal and not something you should or can do away with. Hip dips are largely dictated by your genetics and build, two factors you can’t control.
What are hip dips?
Hip dips are indents or depressions on the outside of your upper legs immediately below your hip bone that occur naturally.
The skin in this location is more closely attached to the greater trochanter of the femur in certain people causing indentations to appear
Hip dips are a common element of human anatomy and come in various shapes and sizes. Hip dips can be very apparent and seem like big indentations for some people, and others may not notice them.
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What causes hip dips?
Hip drooping is caused by a variety of factors.
- Hip dips are mostly caused by your skeletal anatomy, which is influenced by heredity.
- Hips width
- The extent to which your greater trochanter is enlarged (the top of your femur)
- The measurements of your ilium (part of your pelvis), hip socket, and greater trochanter
- Your femoral neck’s length
- The distribution of your fat
- Muscular mass
The contour of your hips and buttocks and the appearance of hip dips are heavily influenced by these elements.
Hip dips are more noticeable in people with wider hip bones and a larger vertical space between the ilium and the hip socket. Hip dip visibility can also be affected by the size, position, and angle of the greater trochanter and head of the femur.
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Is it possible to get rid of hip dips?
While certain workouts may assist in lessening the look of hip dips, they will not entirely eliminate them.
Furthermore, you have little control over where fat is stored in your body. Even though numerous internet videos and websites promote the “secret” to getting rid of hip dips, no exercises, diets, or lifestyle behaviours will change the structure of your bones.
Knowing this will help you accept that hip dips are natural and instead concentrate on strengthening and stabilising your hips.
Top 5 hip dips workout and exercise
Hip strength can help you execute daily duties more efficiently, alleviate knee and hip pain, and reduce the appearance of hip dips in some circumstances. Always consult your healthcare practitioner before beginning any new workout plan.
The following hip dips exercise will help you to find the right shape.
1. Hip openers from the side (fire hydrants)
The outer thighs, hips, and side buttocks are all targeted with these exercises. Maintain an even distribution of weight between your hands and knees, and place a weight behind your knee to make the workout tougher.
- Begin on all fours as if you were doing Cat-Cow. Make sure your hands and knees are both directly beneath your shoulders and hips.
- Exhale as you raise one leg to a 90-degree angle with the other. Maintain a bending knee.
- Slowly lower your leg back down while inhaling. Before re-lifting your knee, keep it from touching the floor.
- Make 15 repetitions of the movement. Before lowering your leg for the final rep, pulse it 10 times at the upper position.
- Carry on to the other side and repeat.
2. Kickback lunges from a standing position
This practice is beneficial for maintaining body balance and stability. The thighs and buttocks get a good workout. Ensure that your core, front leg, and foot are all engaged throughout the pose.
- Begin in the Prayer pose by rising up and placing your hands in front of your chest.
- Lift your right knee to your chest as you inhale.
- Take a deep breath out and take a step backwards with your right leg.
- Maintain control as you lower your right knee into a lunge. Keep your toes pointing forward and stay on the ball of your rear foot.
- Lift your right leg up to your chest with an inhale.
- Do a total of 12 lunges. Keep your leg back and pulse up and down 12 times on the last repetition.
- Rep on the other side.
3. Side leg lifts while standing
Leg raises while standing help to develop the muscles on the sides of your hips and buttocks. A strain in your inner thigh is also possible.
Make sure the motion is smooth and controlled. Avoid jerking or rushing the movement, and keep your body as straight as possible. Do not slant to one side or the other.
- Stand with your left side near a table, chair, or wall, facing forward.
- Root into your left foot with your left hand for balance and support, and lift your right foot slightly off the floor.
- Exhale and lift your right leg to the side, keeping your toes facing front.
- As you breathe, slowly drop your leg.
- Perform 12 leg raises on each side.
Squats are excellent for toning your thighs, hips, and buttocks. Maintain a straight back and forward-facing toes. To add to your support, contract your abdominal muscles. These squats can be done while holding a dumbbell.
- Your feet should be somewhat wider than your hips as you stand.
- Exhale as you carefully lower yourself into a chair.
- Take a deep breath and stand up.
- Rep this process 12 times.
- Hold the lower stance for the last repetition and pulse up and down 12 times.
5. Squats while standing side-to-side
The sides of your legs, buttocks, and hips are all worked out with these squats. During these squats, keep your buttocks down low. Squats with ankle weights are also an option.
Begin by standing with your feet close together.
- Squat down.
- Make a right-to-left movement with your right foot.
- Then, as you straighten your knees and rise, bring your left foot to meet your right foot.
- Then, while bending into a squat, step your left foot to the left.
- Stand up straight by crossing your right foot across to meet your left foot.
- Perform ten squats on each side.
Hip dips are a natural element of the human body that you should not try to eliminate. They’re largely determined by your genes and bone structure.
They won’t go away no matter how much exercise or lifestyle adjustments you do. Instead, concentrate on strength and stability workouts. These will maintain your hips healthy, preventing injury and allowing you to walk about more easily.
Though accepting the normalcy of hip dips may be tough, doing so will allow you to focus on activities that will help your health and mind.
Overall, focusing on the function and health of your hips is the best thing you can do for them. Being active and social through hobbies such as dancing, hiking, skiing, or strolling can provide you with far more satisfaction than pursuing an impossible beauty ideal.