Know what are hip dips and 6 exercises to reduce them


Hip dips, also known as violin hips because of the violin-like appearance they give to your hips, is increasingly becoming a thing that is seen as “not attractive” or a “flaw”. But scientifically speaking, they are far from it! Yet, many people wanting to be in sync with the so-called beauty standards are looking for ways to get rid of hip dips.

First things first, hip dips are in no way a health problem! It is just a body shape. It is also impossible to completely get rid of them. But if you think that it comes in the way of you being confident with your body, there are some exercises that can help you make them look not so obvious.

What are hip dips?

Hips dips are the curves that occur where your hips meet the thighs. They are naturally occurring and are a normal part of the body structure. Hip dips are basically indents or depressions on the outside part of your upper legs, just below your hip bone. Some people get hip dips due to genetics and some may get it due to the shape of the pelvis, and they are definitely not a sign of being unhealthy.

What causes hip dips?

Hip dips occur where the skin is tethered, or attached, to the deeper part of your thigh bone, called the trochanter. It is more noticeable in some people as this is often due to the amount and distribution of fat and muscle in your body structure. Hips dips are often more or less prominent depending on the width of your hips and the shape of your pelvis as well as the distribution of your body fat. They will also be more apparent when you wear tight fight clothes like leggings or skinny jeans.

While we can’t get completely rid of hip hips, there are exercises that can help keep them in check. Fitness expert Karan Sawhney of The Tribe gives his favourite exercises that target the lower body, specifically the glutes and can help to enhance your physique.

1. Hip thrust

Targeting the glutes, this is possibly the best exercise to add flexibility to your hips. For this exercise, you need to sit on the floor by taking the support of a solid surface like a gym bench. With the support of your shoulders and feet, you need to thrust your hips upward and lift yourself up. You can also add some weight to take it to the next level.

2. Step downs

The hips, hamstrings and quads work together in this exercise to increase stability and strengthen the muscles. Put your one leg on a raised surface, like a stair step, and the other leg on the ground. You need to keep your body straight and bend down and return to your original position. Do 10 reps of this for each leg.

3. Reverse lunges

Less pressure on your joints, reverse lunges strengthen the core as well as the glutes. For this you need to stand up straight and put your hands on your hip. Take a step back with your left leg and bend your right leg at 90 degree angle. 20 reps for each side.

reverse lunges
Reverse lunges are great for your glutes and can help with your hip dips! Image courtesy: Shutterstock

4. Pause squats

This type of squat works a number of muscles right from the back to the calves, providing better balance as you practice regularly. This is the normal squat but with a twist. When you bend down you have to pause for 2-5 seconds and then come back up.

pause squats
Pause squats will give you that extra burn! Image courtesy: Shutterstock

5. Side plank

Spice up the ab workout by including the side plank that really makes you feel the burn. Like in the normal plank, instead of lifting your weight on both elbows you do it on just one elbow, so that your body is uplifted in a diagonal position. Hold the plank for at least 30 seconds on both sides.

side plank for hip dips
Side planks will give poise to your hips! Image courtesy: Shutterstock

6. Donkey kicks

Quite an effective way to work the thigh muscles and improve overall fitness levels of your body. For this you need to get down on all fours. Then lift one leg up and stretch it upwards and backwards. Do 20 reps for each leg.

It is better if you do these to stay fit rather than to cover up a so-called “flaw”. You all are beautiful just the way you are!



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