Do you want to learn how to get rid of hip dips? Do you feel like your hips dip in make your butt look square instead of round and bubbly? Do you want to build up your hip dips and sculpt curves?
If so, you are in the right place! This hip dip workout is for you!
Hip dips are the indents that happen on your hips, on the outer most part of the butt.
What are hip dips?
Hip dips are normal but some people can have more of a dip than others. People without naturally curvy hips, tend to deposit fat, which covers the dip.
Others with more of a rectangular body shape, don’t store fat in the hip area, creating the appearance of a dent in the hip area.
How to Get Rid of Hip Dips
To get rid of hip dips, you have to build muscle in the hip area. Doing hip exercises consistently will build the muscle and fill in the dips.
Some exercises work best in the hip dip area of the upper outer thighs.
WORKOUT TO LOSE HIP DIPS
Because your hip muscles attach to your hip joint in different directions, it’s best to use multi-directional movements, to target all of them all together in one workout.
To build muscle you typically have to lift heavy and do 6 to 8 reps.
But the hip dip area is tricky because the best exercises are hard to use heavy weights. That’s why it’s best to do a lot of reps and sets instead.
HOW TO DO THIS HIP DIP WORKOUT
- Do each of the following hip dip exercises 30 times each.
- Do 4 full rounds – or sets – of all of the exercises to complete your workout.
- For the best results, do hip dip exercises at least 2 times a week.
- To add more intensity you can add more weight to the exercises with dumbbells (I don’t lift heavy because of my back injury during my car accident)
- You can also use ankle weights to add more intensity.
- TIP: For the best possible results, follow a meal plan and complete full body training program.
Ready to being getting rid of hip dips? Let’s do this!
When you’re done with this work, leave me a comment and let me know if you felt the burn.
THE HIP DIP EXERCISES
Side Lunge EXERCISE
Stand with your feet wider than shoulder-width apart, holding a pair of dumbbells. This is your start position. Lower your butt back and down to the side and lunge to the side towards the floor. Don’t extend your knee past your toes. Then push back up to the start position to complete one rep. Complete the prescribed number
of reps with your other leg to complete one set.
CURTSEY LUNGE HIP EXERCISE
Stand holding a pair of dumbbells, with your feet shoulder-width apart. This is your start position. Cross one leg back behind you as you lower down into a curtsey. Push up to the start position then repeat the curtsey on the opposite side. Do the same number of reps with both legs to complete one set.
CROSSOVER EXTENSIONS HIP EXERCISE
Get on your hands and knees. Extend one leg out to the side with your toe pointed. This is your start position. Exhale and slowly lift your leg up and across your body towards the opposite side. Inhale and return to the start position to complete one rep. Complete the same number of reps with your other leg to complete one set. Tip: Keep your hips square and even during the movement.
Lie on your side with your hips and ankles stacked on top of each other, with your toes pointed. Use your hand to support your head. This is your start position. Lift your upper leg up as high as you can. Quickly return to the start position to complete one rep. Quickly rack up reps lifting and lowering your leg. Complete the same number of reps with both legs to complete one set.
That’s it! Repeat the exercises 4 times to finish your workout.
What exercise was your favorite? I love the lying leg lifts. Let me know yours and if you felt the burn in the comments. I love hearing what you think!
Hugs and Love
Your Coach and Biggest Cheerleader
If you want results a lot faster, try my Total Transformation program. I can get you results a lot faster with food, then I can with exercise. 😉
Results using my Total Transformation Program
You’ll get noticeable results in DAYS not weeks!! Guaranteed.
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- Exercises for outer Thighs & Hips
Christina Carlyle is a certified Holistic Nutritionist, Sports Nutrition Specialist, Personal Trainer, Health Coach, & Behavior Modification Specialist. After overcoming her own health issues, getting off 7 medications, & losing 40 pounds (& keeping it off for 10+ years) she’s dedicated to helping others get Happy, Healthy, & Fit for life, with science-backed strategies. Christina shares real deal (no BS) weight loss and wellness advice, workouts, and recipes that get results and work in the real world.