Five exercises to improve your hip dips

The hip dip is a term used to describe the natural indentation or curve that occurs on the outer sides of the hips, just below the hip bones. They are characterised by a dip or hollow between the hip bone and the upper thigh, creating a concave appearance.

The hip dip occurs when the skin is pulled inward due to the underlying muscles and ligaments. The prominence or visibility of hip dips can vary among individuals based on factors such as body fat distribution, muscle development, and overall body shape.

Hip dips are very normal anatomical variations and are present in many individuals, regardless of gender or body weight. Those that don’t have it probably did surgery or are just lucky.

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If you wish to improve the appearance of your hip dips, there are certain exercises that can help strengthen and tone the muscles in the hips and thighs, which may give a subtle change in their prominence.

Here are five exercises to help improve your hip dips:

Clams

Clams are an exercise that can target strength in the outer hips. To perform a clam exercise, Start by lying on your side with both knees bent. Keep your pelvis still and feet connected, and lift the top knee towards the ceiling (external rotation). Slowly lower back to the starting position. Repeat on the other side.

Bridges

Bridges are a strengthening exercise for the gluteal muscles. To perform a bridge, Start by lying flat on your back with both feet on the floor. Engage the gluteal muscles and lift your hips towards the roof. Make sure to avoid overarching the lower back. Slowly lower the hips back down to the floor to return to the starting position.

Side-Lying Hip Abduction

Side-lying hip abduction are leg lifts that can help build strength in the outer gluteal muscles. To perform side-lying hip abduction, Start in side lying; Keep the bottom leg bent (for support) and the top leg straight, Raise the top leg towards the roof; Lower to return to the starting position; Repeat on the other side.

Squats

Squats are ideal for building lower body strength, including in the hips and glutes. To perform a squat, Start in standing with your feet hip-width apart. Your hands can rest on your hips. Bend both knees with control as if lowering yourself to sit in a chair. Stand up to return to the starting position.

Lunges

Lunges can help build strength in the lower body and hips. Start by standing with your right leg out in front of your left leg, approximately one step apart. Your hands can be on your hips or in a prayer position at your front. With control, bend both knees to lunge. Straight your legs to return to the starting position. Repeat on the other side.