Hip Dips Workout: These 4 exercises help reduce the visibility of the dimples on the side of the hip

Hip dips, also known as hip bulges, depressions or hip curves, are an unpopular but nevertheless natural anatomical occurrence. The fact that they are more likely to be seen in some women than in others depends on genetic and, more precisely, several anatomical factors. These are the width of the hips, the size of the trochanter of the hip bone, on the side at the upper end of the femur, the distances between other hip and femur bones and the length of the femoral neck. It also depends on how the body distributes the fat and the muscle mass. Most of these factors are given, so we cannot “tweak” them. However, we can influence muscle mass through training. We have exercises for you to help you minimize the visibility of the depressions.

Hip Dips: Exercises to strengthen the hip muscles

If you concentrate on this project on stabilizing the hips by strengthening the hip muscles, this will also result in theVisibility of hip curvatures minimized. You will feel fitter and be able to carry out everyday movements more easily.

Exercising can reduce hip and knee pain as well as the visibility of the dents. A very worthwhile and sensible body goal! Before starting a new sports workout, always talk to your doctor.

Standing Kickback Lunges

With this exercise you can also train your body balance and stability, your thighs and buttocks. Concentrate and ensure controlled and clean execution.

  1. Stand straight, feet hip-width apart, hands folded in front of your chest in the prayer position. Find your balance.
  2. Inhale and lift your right knee toward your chest.
  3. Exhale and step backwards into a lunge with your right leg. First put your foot down behind you and then bring your knee down to the floor. Danger! Don't let your kneecap hit the ground!Move in a controlled mannerand make sure your feet are pointing forward, always in the same direction that your knee is pointing.
  4. Inhale, rise and bring your right knee to your chest again.
  5. On the last rep, keep your leg behind and pulse up and down 12 times.
  6. Perform a total of 12 of these functional lunges per leg, 3 sets.

Standing leg lifts to the side

This exercise will help you train the side hip and glute muscles. You may also feel something in your inner thigh. Try to carry out the movements in a controlled manner and maintain your balance. You can use foot weights or a resistance band to increase the exercise.

  1. Stand up straight so that a wall is within easy reach on your left side. The feet are together and the toes point forward. Distribute your weight evenly across both legs and find your balance.
  2. Place your weight on your left leg, and as you exhale, lift your right leg straight out to the side, with your foot pointing forward in the direction of your gaze.
  3. Inhale, bring your foot back down slowly and in a controlled manner. Try this throughout the exerciseto keep balance. If that doesn't work and you start to falter, you can hold on to the wall on the left.
  4. 12 lifts for each side.

Side-to-Side Kniebeuge

With this exercise you work on your side leg muscles, buttocks and hips. You can use leg weights to increase.

  1. Stand up straight with your feet close together.
  2. Bring your right foot to the right and go down into the squat position.
  3. Now bring your left foot toward your right foot as you rise back up from the squat.
  4. Next, bring your left foot to the left as you descend into the squat position.
  5. Bring your right foot to your left as you rise from the squat.
  6. 12 reps for each side. Make sure that your knees and feet always point in one direction, namely forward. Keep your upper body upright and make sure you can see the top of your foot from above while squatting. Push your buttocks back.

Hip Dips Workout: Kick Backs

This exercise lifts your butt, stabilizes your core and protects your lower back. You can use small foot weights or a resistance band to increase your strength.

  1. Get on all fours, palms on the floor and positioned under your shoulders, arms outstretched. The knees are next to each other, under the hips. The head forms an extension of the spine and your gaze is directed downwards towards the floor.
  2. Extend your right leg back and pull it straight up until it is parallel to the floor. The tip of the foot is directed towards the ground.
  3. Lower your leg back down to the starting position.
  4. 15 repetitions per leg. On the last repetition, keep your leg extended and pulse up and back in chunks 15 more times.