Revealed Truth about Hip Dip Exercises and Why You Should Stop Obsessing Over It

Trying to get rid of hip dips? You need to read this.

My friend, Theresa, is so obsessed with getting rid of her hip dips. She told me she does 30 minutes squat exercises every day before leaving for work just so she can remove her hip dips.

Six months later, her hip dips are still very visible. Theresa is frustrated and told me she was thinking of hiring a fitness trainer to help her achieve this goal.

Since the closest fitness trainer she knows is me, Theresa decided to chat me up. She didn’t like my advice very much, but I had to tell her the truth.

You can not get rid of hip dip by doing exercises because hip dip is the natural formation of the muscle.

A hip dip is an indentation where the hip meets the thighs below the hip bone. And hip dips vary in appearance, depending on the shape or width of your pelvis and hip, which is made up of bones.

Although certain exercises may help reduce the appearance of hip dips by altering the body fat and muscle tone around the hips, they won’t completely get rid of them.

You must come to terms that your hip dip is natural and love your body image.

By obsessing over your hip dip, you risk getting injuries because you will be doing the wrong exercises, which may not necessarily have an effect on your hip dip.

We all have hip dips as it is a natural muscle structure. If yours aren’t showing it could mean that you have a higher fat deposit around your hips.

But for those who are obsessed with getting rid of their hip dip, there are some exercises that will build up fat around the dented area to cover up your hip dips.

Eat more lean protein

Gaining weight around your hips will make hip dips less noticeable, but you’ll also want to strengthen and tone your outer glutes and thighs.

In other words, you need foods that help you build muscle mass to close the indentation on your hips and sculpt your hips as well. And no food group does better than protein when it comes to building muscle mass.

And just like with fat loss, gaining lean muscle mass will not only help you look and feel amazing, it will also benefit your overall fitness.

However, you need to be patient and make sure you maintain a healthy lifestyle, including eating a proper diet and doing the right exercises.

Resistance band squat exercise

Studies have shown that resistance training can increase bone mineral density, which reduces the risk of osteoporosis, as well as chronic problems such as low back pain.

If you want to make your hip dips less prominent, you should reduce fat and gain lean muscle mass by doing a resistance band squat exercise.

Your main focus is on the inner thighs and buttocks. A good squat requires you to hold the position with your feet shoulder-width apart.

Bend your knees and push your hips back until your calves and knees form a 90-degree angle.

Keep your arms in front of you as you stand up. Just like the lunge, push yourself back to stand through your heels to tighten your glutes.

By building lean body mass, you increase your resting metabolism so that you burn more calories throughout the day and gain muscle mass too.

Glute bridge exercises

This exercise targets your glutes and thighs while working your abs at the same time.

A strong gluteus medius sculpts, lifts, and protects against chronic back pain. Therefore, exercises that strengthen the buttocks are very important for daily health and a pain-free life, not only for reducing hip dips.

Begin the glute bridge exercise by lying on your back with your knees bent and toes pointing forward.

Using the force behind your feet, push through your heels to lift your hips, until your shoulders are on the floor, but you’ve created a slope from your thighs to your head.

Then lower your body back to the floor in a controlled fashion to complete one rep.

The booty band is essential when you’re trying to target the side glute muscles and your hip dips, so make sure you have one.

Fire hydrant to strengthen your hips

This exercise is used to work the outer thighs, hips and side glute. Fire Hydrant improves the strength of the hip muscles and distributes the weight of the body evenly on the hands and knees, ensuring good shape.

This exercise is great for starting hip training and reducing hip dips on your body. They are best for building muscle mass in your gluteus medius.

To do this exercise correctly, brace yourself on your hands and knees with a neutral spine while looking downwards.

Keeping the right knee bent and locked at a 90-degree angle, open the left leg to a 45-degree angle, then lower it for one full repetition.

Make sure both glutes are contracted to keep the buttocks in place. Move your hand to the side if your upper body feels uncomfortable while performing this exercise.

Exercises do not guarantee hip dip reduction

The pelvic bone structure forms hip dips. Your skin clings to this natural indentation, forming an inward curve where it would otherwise have curved outward.

And you cannot change your bone structure, so there is no guarantee that exercise will actually correct your dented hips.

It is very important to note that surgical procedures are the most effective way to close the hip dips. Liposuction or fat injection are two medical procedures used to force the body to grow fat around the indented area.

Since most surgical procedures are expensive, following the exercise above is an alternative to reducing the appearance of a hip dip.

Building muscle mass around the area through exercise and a proper diet will minimize the indentation and make the hip dips less visible.

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