What are Hip Dips and 5 Exercises You Can Do at Home?

Hip Dips

Hip dips, also known as hip divots and violin hips, are inward curves that occur on your sides just below each hip bone.

You may not have heard of hip dips until recently or thought they were a problem. Hip dips are now part of the “flaws” list that must be fixed as beauty standards rise to new heights.

Hip dips are not something to be ashamed of, despite the current fascination with them. Hip dips are largely determined by your genes and build, which you cannot change.

This article will cover all things hip dips. It will also include information about their causes and some exercises to strengthen your hips.

What are hip dips?

Hip dips occur naturally from indents or depressions outside of the body. Your hip bone is just below your upper legs.

Some people feel that the skin in this area is closer to the greater trochanter and femur, Indentations can appear.

Hip dips are an ordinary part of the human body and can vary in appearance. Hip dips can be very noticeable for some and may appear as deep indentations. They may not be as noticeable to others.

The bone structure of your pelvis, femur, and hips will determine whether you see them. Your body’s fat distribution and muscle mass can also influence your appearance.

What causes hip drops?

Your skeletal anatomy is what causes hip dips, and it is determined by genetics.

Particularly, how visible your hip dips will be will depend on

  • The width of your hips
  • The size of your greater trochanter (the top part of your femur).
  • The distance between your trochanter (a part of your pelvis), ilium (part of your pelvis), and hip socket.
  • The length of your femoral neck
  • your fat distribution
  • your muscle mass

These factors are crucial in determining the shape of your hips, buttocks, and the appearance of hip dips.

Hip dips are more obvious in people with larger hip bones and greater vertical distance between the hip socket and the ilium. The visibility of hip dips can also be affected by the position, size, and angle of the greater trochanter or head of the Femur.

This can result in greater space between the bones. This ultimately leads to a greater hip dip.

Contrary to popular belief hip dips are often linked to lower body fat stores in these areas because there’s less fat “filling” the gap. The body’s fat storage is highly genetically and hormone-based. This means that you cannot control your ability to store fat in the area.

Although building muscle mass in your glutes or gaining body fat might reduce the appearance of hip drops, these measures are unlikely to eliminate them completely.

Hip dunks are normal

Hip dips should not be considered abnormal and are nothing to worry about.

They are a reflection of your unique body structure and not a sign of your health. Their presence does not necessarily indicate your body fat percentage.

There is a growing trend towards body acceptance. Many celebrities and social media influencers are accepting their hips as they are, a normal, beautiful part of the human body.

How can you get rid of hip dips?

Although certain exercises can reduce the appearance and severity of hip dips they will not completely eliminate them.

You cannot choose where your body stores fat.

There are many websites and videos online that claim to have the “secret” to getting rid of hip dips. However, there is no way to change your skeleton shape through diet or exercise.

This will allow you to accept the fact that hip dips exercises are normal and focus your attention on what you can do to strengthen and stabilize your hips.

Instead of focusing on hip function

Instead of worrying about how your hips look, focus on what is really important — your hip strength.

The hips refer to the bones of your pelvis (ilium and ischium) and surrounding musculature. They are important because they stabilize the body and are the largest weight-bearing structure in the body.

Good hip strength and stability can make it easier to do daily tasks and less likely to get injured. Actually, weaker hips can lead to more knee pain. However, hip-strengthening exercises can reduce pain and injury.

Although you cannot change the hip structure, it is possible to strengthen the muscles surrounding them that are responsible in proper hip movement.

The hips are composed of these major muscles:

  • Hip extensors (gluteus maximus, hamstrings, and adductor magnus)
  • Hip flexors (iliacus and psoas major as well as rectus femoris).
  • Hip adductors (adductor longus and adductor brevis, gracilis and pectineus).
  • Hip abductors (gluteus medius and gluteus minimus and Tensor fasciae).
  • lateral rotators (quadratus Femoris, Piriformis and obturator externus and superior gemellus).

You can improve the mobility and stability of your hips by including exercises that target these muscles. Additionally, increasing muscle mass in the gluteus medius as well as the surrounding muscles can reduce the appearance of hip dips.

Exercises for hip dips at home

Hip strength can make it easier to do daily tasks, reduce knee and hip pain, as well as help with the presence and severity of workouts for hip dips. Before you begin any exercise program and what causes hip dips, consult your healthcare provider.

1. Side hip openers (fire hydrants)

These movements target your hips and outer thighs. Be sure to evenly distribute your weight between your hands and knees. To make it more difficult, you can place a dumbbell behind your knee.

  1. The Cat-Cow position should be held by all fours. Your hands should be under your shoulders, and your knees beneath your hips.
  2. Take a deep breath and raise your leg. You will now be able to lift your leg up 90 degrees. Keep your knee bent.
  3. Slowly lower your leg as you inhale. Keep your knee-high and your leg straightened before you lift your leg.
  4. This should be repeated 15 times. Continue this 15 times. After that, lower your leg and pulse it 10 times in the higher position.
  5. You can do the same thing on the opposite side of hip exercise.

2. Standing kickback lunges

This exercise will help you to maintain stability and balance. You will also work your buttocks, thighs, and calves with this exercise. Keep your core engaged throughout the entire exercise and keep your front leg and foot engaged.

  1. Standing in Prayer Pose, place your hands on your chest and stand up.
  2. Take a deep, slow breath. Now raise your right leg towards your chest.
  3. Take a deep, slow breath and raise your right leg.
  4. Keep your right knee straight and control as you lower your right leg into a lunge. Your feet should be on your back foot, with your toes forward.
  5. Inhale and raise your right knee towards your chest.
  6. Do 12 lunges. Do 12 lunges. For the final repetition, keep your leg straight.
  7. You can do the same thing on the opposite side.

3. Standing side leg lifts

Standing leg lifts can help strengthen your hips, butt, and sides. You may feel stretched in your inner thigh.

Your movements must be controlled and steady. Don’t jerk or rush. Your body should be straight. Do not lean to hip dip on one side.

You can make this exercise more difficult by using ankle weights.

  1. Place your left side in front of a table, chair, or wall.
  2. Balance and support can be achieved by using your left hand to root in your left heel and lifting your right leg slightly off of the ground.
  3. Slowly inhale and raise your right leg towards the side. Your right toes should be pointed forward.
  4. Slowly lower your leg as you inhale.
  5. Do 12 leg raises per side.

4. Squats

Squats are a great way to tone your hips, butt, and thighs. Your spine should be straight and your toes in front. For extra support, engage your abdominal muscles. You can also use a dumbbell to support your back while you do these squats. This is the best exercise for hip dips.

  1. Stand with your feet slightly wider than your hips.
  2. Slowly lower your head, as if you were in a chair, while you inhale.
  3. Take a deep, slow breath, and then get up.
  4. You can repeat this process 12 times.
  5. For the final repetition, hold the lower position and pulse up and down 12 times.

5. Standing side-to-side is the best way to do squats

The squat will strengthen your hips, sides, and buttocks. This squat requires that your butt be down. You can also do these squats with ankle weights.

  1. Standing straight up, with your feet together.
  2. Lower into a squat position.
  3. Your right foot should be moved towards the right.
  4. Next, move your left foot towards the right. Next, bring your left foot towards your right foot.
  5. Next, bend your knees and move your left foot to the left.
  6. Stand straight by putting your right foot on top of your left.
  7. Do 10 of these squats on each side.

Bottom line

The hip dips are an ingrained part of our bodies and should not be considered a problem. These are largely based on your genes and bone structure.

They will not disappear by any lifestyle or exercise changes. You should instead focus on stability and strength exercises. These exercises will keep your hips healthy and prevent injuries.

Although it can be hard to accept the normality of a hip dip workout, this will allow you to concentrate on the things that are good for your body and mind.

Overall, it is the best thing for your workout hip dips to be focused on their function and health. You will find more fulfillment if you are active and social through activities such as dancing, hiking, skiing, and walking than if you chase an unrealistic beauty standard.

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