There are a few ways to get rid of hip dips, but the most effective way is by using targeted exercises.
Below, you’ll find a complete guide on how to do these exercises:
Start by standing upright with your feet hip-width apart.
Raise one leg off the ground and extend it forward. Make sure that you keep it as straight as possible, and hold it at the same height throughout the entire exercise.
Twist your hip inward and squeeze your glute (butt) for a few seconds. While squeezing, also ensure that you maintain an upright posture by keeping your shoulders down and back and not slouching them forward.
Release and bring your leg back to its initial position. Repeat this move with the other leg as well.
Perform 5-10 reps of this exercise on both sides, twice a day for best results.
This exercise will strengthen your gluteus medius muscle which is responsible for lifting the hip and giving it a smoother appearance.
2. Leg Lifts:
This is another great exercise that targets the gluteus medius and hip abductor muscles to improve your hip dips. Start by lying flat on your back. Bend your knees and keep your feet together, so that they are touching each other as well.
Raise one leg off the ground, keeping the other one bent.
Hold this position for 5 seconds and then bring your leg back down to its initial position.
Perform 10 reps of these lifts on both legs daily for best results. Make sure that when you lift your leg, you keep it straight with your toes pointing upwards in a “V” position.
3. Side-Lying Clams:
This is another exercise that targets the gluteus medius muscle, which is responsible for lifting your hips and giving them a smoother appearance. Start by lying on one side with your back facing down. Bend both of your knees, so that they are at a 90-degree angle.
Now, raise one leg off the ground. Keep it straight and point its toes towards the ceiling – your leg should be in a “V” position.
Next, lift your bent knee upwards as well, so that both of your legs are pointing at the ceiling. Lift them about 2-3 inches away from the ground.
Hold this position for 5 seconds and then release, bringing both of your knees back to the initial position.
Perform 10 reps on each leg daily for best results – however, don’t perform these lifts before your hip muscles are properly warmed up.