HIP DIPS: WHAT IS IT – CAUSES- WORKOUT – GET RIDE OF THEM 2022

In this blog post, we will discuss hip dips what is it, how to get rid of hip dips, hip dips work out, before and after hip dips, and many other points.

What are hip dips?

Hip dips are the small inward curve of the upper hip that can be identified by touching your hips with your hands. The hip dip is usually caused due to excess body weight, even though it could also occur in individuals who are underweight because of genetics. Some people believe that having hip dips might also indicate an underlying medical issue, while others think that it is simply a problem to be dealt with when you lose weight.

People, who have this issue usually feel insecure about their appearance and might not want to go in public because of the way people perceive them. Knowing what causes hip dips and how to get rid of hip dip will surely help in boosting self-esteem. Hip dips are usually common in people who have a pear-shaped body.

Causes of hip dips:

cause of hip dips

There is no scientific explanation for the occurrence of hip dips, but according to some individuals, this problem might be due to genetics since it can run in families. There have been cases where women pregnant with more than one child had hip dips even before their pregnancy. Some people believe that hip dips might be the effect of an underlying problem such as thyroid issues and this can be confirmed by a doctor.

Hip dips workout

There is no one-size-fits-all answer to this question, as the best way to fix hip dips will vary from person to person. However, there are a few exercises that you can do to help reduce your appearance.

1. Squats

This exercise is great for working the muscles around your hips and thighs. To do a squat, stand with feet shoulder-width apart and lower your body into a sitting position, making sure to keep your back straight and push your knees out.

  1. Stand with feet shoulder-width apart and arms straight out in front of you, parallel to the floor.

  2. Lower your body as if you are sitting back into a chair, keeping your back straight and head up.

  3. Go as low as you can while maintaining good form, then press back up to the starting position.

  4. Repeat 10 to 15 times.

2. Lunge

This exercise is great for targeting the glutes and quads. To do a lunge, step forward with one leg and lower your body until your front thigh is parallel to the ground. Make sure to push your back heel into the ground and keep your torso upright.

  1. Stand with feet hip-width apart and hands on your hips.

  2. Step forward with one leg, keeping the other straight and bending both knees until your front leg reaches 90 degrees and your back knee almost touches the floor (your front thigh should be parallel to the floor).

  3. Make sure to keep your back straight and head upright throughout the movement.

  4. Return to starting position by pushing up with the front leg. Repeat 10 to 15 times, then switch legs for an equal number of lunges on each side.

3. Bridge

This exercise is perfect for targeting the glutes. To do a bridge, Lie flat on your back with feet flat on the ground and shoulder-width apart. Tighten your core and lift your hips off the ground until you form a straight line from your shoulders to your knee. Continue squeezing your glutes and hold the position for 8 seconds.

  1. Lie down on your back with your knees bent and feet flat on the floor.

  2. Raise your hips off the ground until your body forms a straight line from shoulders to knees, pressing through your heels throughout the movement.

  3. Hold for 30 seconds, then lower yourself back to the starting position. Repeat 10 times.

  4. After you’ve mastered the basic bridge, try elevating your feet on a bench or stability ball for added difficulty.

  5. You can also do this exercise with one leg raised for an even greater challenge.

4. Bird Dog

This workout is great for targeting the muscles on both sides of your body. To do this exercise, get down on all fours, with your hands directly below your shoulders and knees hip-width apart. Extend your left arm forward and right leg back, making sure to keep your core engaged and spine straight. Hold for 5 seconds before returning to the starting position and repeating on the other side.

  1. Get on all fours with palms flat on the floor and shoulder-width apart, legs extended behind you, and toes touching the floor.

  2. Keeping your core engaged and spine neutral, simultaneously lift your left arm and right leg until they’re in line with your body.

  3. Pause for two seconds, then lower them back to the starting position.

  4. Repeat with the opposite arm and leg.

  5. Do 10 to 12 reps on each side.

5. Standing side-to-side squats

This exercise is great for targeting the outer thighs and hips. Get into a standing position and place your feet wide enough to allow you to lower your body while keeping perfect posture. While dropping down, make sure to drop your weight on one leg while extending the other leg out to the side, making sure not to let your knees come together.

Make sure to move side-to-side as your using both legs.

  1. Stand with feet shoulder-width apart and arms at your sides.

  2. Step out to the right, bending both knees as you push hips back.

  3. Keep chest up and core tight throughout the movement—don’t let hips drop or twist as you lower into a squat.

  4. Pause, then raise and shift your weight back to the left as you push yourself back up to a standing position.

  5. Repeat 10 to 12 times before switching sides.

6. Lying downside leg raises

This exercise is great for targeting the lower abdomen and hips, making this perfect for people who struggle with hip dips. Lie on your back with one knee drawn into your chest and the other leg straight out in front of you off of the ground. Pressing your lower back into the floor, raise your extended leg until it forms a straight line with the rest of your body. Hold for 5 seconds before lowering slowly to complete one rep.

  1. Lie down on your left side with your upper body straight and in line with your hips, legs extended in front of you, feet flexed so that only the tops of the toes are touching the floor. Place a small rolled towel or pillow under your head if needed for support.

  2. Raise your right leg up toward the ceiling so that the inside of your right foot and upper thigh are aligned.

  3. Pause, then lower the leg back to the starting position. Repeat 10 times before switching sides and legs.

7. Leg kickbacks

This exercise is great for targeting the glutes and hamstrings. To do this exercise, kneel on all fours with your hands directly below your shoulders. Keeping your core engaged, raise one leg behind you until it’s parallel to the ground. Hold for 2 seconds before lowering slowly to complete one rep.

  1. Lie faceup with knees bent, feet flat on the floor, and hands lightly touching the sides of your body at chest level.

  2. Lift legs off the floor a few inches while keeping the lower back in contact with the floor so that only your upper back is touching it.

  3. Keeping both core and leg muscles engaged, raise your hips off the floor to make a straight line from shoulders to knees.

  4. Lift left leg, extending it toward the ceiling (only go as high as you feel comfortable). Pause for two seconds, then lower your left leg back to starting position, maintaining a flat back and level hips throughout—don’t let them drop.

  5. Repeat with right leg.

  6. Do 10 reps on each side.

8. Side hip openers (fire hydrants)

This exercise is perfect for opening up the hips and improving flexibility. To do this exercise, start in a kneeling position. Then, slowly rotate your hip out to the side while keeping your core engaged. Hold for 5 seconds before returning to the starting position and repeating on the other side.

It’s important to keep in mind that it might take some time before you see results from these exercises. Be patient and consistent with your workouts and you’ll be feeling confident in no time.

  1. Stand with feet hip-width apart and arms at sides.

  2. Step or jump your feet about three to four feet apart, depending on how wide you want the stance; then shift your weight into the right leg, extend your left arm toward the ceiling, and lift it as high as is comfortable.

  3. Pause, then return to starting position.

  4. Do 10 reps before switching sides and legs.

 

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How to get rid of hip dips?

Hip dips are usually common in people who have a pear-shaped body. Pear-shaped bodies tend to carry excess weight around the waistline, so it is normal for this extra fat to appear on the hips and thighs.

There is no scientific explanation for the occurrence of hip dips, but according to some individuals, this problem might be a result of hormonal changes during pregnancy or a thyroid issue. Many people also believe that hip dips might occur as a person ages, due to excessive weight gain and loss of muscle mass.

Before and after hip dips:

before and after hip dips

It is important to keep in mind that results might vary from person to person. While some people might see a change in their hip dips relatively quickly, others might have to work a bit harder and be patient before they see any difference. It is also crucial to maintain a healthy diet and do these exercises every single day to see the best possible results.

Hip dips are a common problem in individuals who have pear-shaped bodies and usually affect women more than men. Hip dips do not pose a threat to your health but can make you feel insecure about your appearance especially when going out in public. There are several exercises that will help reduce the appearance of hip dips and boost confidence.

Some tips on how to reduce hip dips:

1. Lose weight: This is probably the most common solution to reducing hip dips. If you are overweight, losing weight will help reduce the appearance of your hip dip.

2. Do squats and lunges: These exercises will help build muscle around your hips and thighs, which will help reduce the appearance of your hip dips.

3. Wear a good bra: Wearing a good supportive bra will help lift your breasts and give you a better appearance. If your current bra is not giving support, it might be time for an upgrade.

4. shave the hair around your hip area: If you have long hair around this area, shaving it off could give you a much cleaner look. It is also advisable to avoid keeping long hair in this area, especially if you are trying to reduce the appearance of hip dips.

5. Do ab work: Doing some exercises that target your core will strengthen your stomach muscles and help give you a better posture. Once again, this will not happen overnight, but with consistent workouts, you will see a difference.

6. Use high-waisted clothing: Wearing clothing that sits high on your waist will help disguise the appearance of hip dips.

7. Liposuction: If you are really struggling with this issue and have tried all the exercises and tips mentioned above, then you might want to consider liposuction as a last resort. This is a surgical procedure that will help remove the excess fat from your hips and thighs.

No matter what solution you decide to go with, always consult a doctor before starting any new workout routine or diet. And be patient – Rome was not built in a day!

Conclusion:

I hope the article hip dips was informative and enjoyable. If you have any questions about the article, feel free to leave a comment below.

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