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How to Lose Hip Dips

Do your hips dip in and you’d like to fill it in?

Do you feel like your hip dip makes your butt look square and you want it round?

Do you want to build your hips so you can have more curves?

Do you feel like your hips are jiggly and want to tighten and tone them?

If so, you are in the right place!

What are Hip Dips?

Hip dips are the indents that happen on your hips, on the outer most part of the butt.

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 Lose Hip Dips

To lose your 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 area.


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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.


    • Do each of the following hip 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.  If you need help I’ve got you covered.

       Results using my Total Transformation Program
      You’ll get noticeable results in DAYS not weeks!!  Guaranteed.

Ready to start filling in your hip dips?

Let’s do this!

When you’re done, please leave me a comment and let me know if you felt the burn.


Side Lunge

side lunge

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

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.


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Start in an all-fours position with your wrists and knee stacked under your shoulders and hips. Your back should be parallel to the ground, not arched or bowed downward.  Keeping your hips square to the floor, raise one knee up and out to the side slightly.  This is your start position.  Lift your knee all the way up then extend your toe out to the side.  Hold for a count then return to the start position to complete one rep.  Complete the same number of reps with your other leg to complete one set.


cross over extensions
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.


lying leg lifts

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’d you think?  Leave me a comment to let me know how you did.

If you have a request for a workout or a trouble area you’d like to target with exercise, let me know in the comments and I’ll make one for you.

Hugs and Love

Your Coach and Biggest Cheerleader


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Hip Dip Exercises - Discover How to lose hip dips with this fun fat burning home workout routine with the best exercises for hip dips.







  • Joyce
    Posted at 09:50h, 12 November Reply

    I need help losing belly fat. If I could get help with that it’ll be great.

    • Christina
      Posted at 11:38h, 16 November Reply

      I’ll add that to my editorial calendar. xoxo

  • Kevin Shortall
    Posted at 03:02h, 15 June Reply

    How do I sort out a rectus fermosis strain mine’s killing me and I jump off this hip for the high jump ?

    • Christina
      Posted at 08:30h, 28 June Reply

      Strains need TLC and rehabilitation to prevent tearing and more strain. If yours is killing you, I’d seek a professional opinion in your area. I hope you feel better. xo

  • Jamie Saunders
    Posted at 19:20h, 06 July Reply

    I’ve done some of these workouts and it did help. I stopped doing them after I was satisfied and the hip dip returned. Do you have to always do these workouts in order to maintain the shape? Can you ever stop doing it?

    • Christina
      Posted at 12:45h, 03 August Reply

      It only works, if you work it… if you stopped going to your job would you still get a paycheck?

  • Busayo
    Posted at 06:06h, 25 July Reply

    Good job guys. Please, I need exercises to reduce my buttock. Will really appreciate if am being attended to.

    • Christina
      Posted at 12:51h, 03 August Reply

      I have tons of butt workouts on my blog. Search the site using the hourglass icon and type ‘butt’ and they’ll pop up for you

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