If you are searching for ‘how to get rid of hip dips,’ then you are surely spending a lion’s share of your time on social media watching fitness regimens, aren’t you?
Hip dips that are natural inward curves just above the beginning of your thighs and below your bum. This not in the focus area of the body never puts you in dire straits. But thanks to social media, that has made people inquisitive about another inevitable topic of discussion.
To be precise, anyone you meet won’t even care about your hip dips. But though you’re here, it’s obvious your mind is engrossed with questions such as: ‘what are hip dips?’ ‘how to get rid of hip dips?’ ‘do they really look bad if you don’t change your diet or exercise?’ Luckily, you’re in the right place as this article answers all your queries regarding hip dips. So let’s begin…..
What Are Hip Dips?
Hip dips are the depression along the backward curves in the pelvic region. In layman’s language, hip dips are the inward area just above your thighs that is followed by the depression (curves) alongside the pelvic region.
What Causes Hip Dips?
Nothing causes hip dips. Yes, you read that right! Although it has become a fitness trend to work for how to get rid of hip dips, they are a completely natural formation of the bones. It has nothing to do with a perfect lower body workout or dietary modifications. Nevertheless, you can workout to reduce the fat amassed in your lower back.
Are Hip Dips Really Natural?
You can confirm with a health expert or GP. Hip dips are naturally occurring curves in the lower part of the pelvic region. Usually, it appears bad only if you have been recently struggling searching for ways on ‘how to get rid of hip dips.’ Otherwise, ask yourself, did you even notice it ever before? So for one thing hip dips are natural to occur. However, you can make efforts to reduce your lower body weight, so that your overall lower back will not appear bad. Or a simple alternative to hide that you’re so worried about ‘hip dips’ is to wear something that covers your lower back.
How To Get Rid Of Hip Dips?
Once again, hip dips are natural body curves that occur due to the structure of the pelvis bone. And most importantly, it’s hardly noticeable. Even then if you can’t wait to get rid of hip dips, you can try the exercises stated below to reduce your hip fat and get the so-called toned hips:
1. Squats
To reduce your hip fat, squats are a must. Squats strengthen the glute muscles and thigh muscles effectively. Plus to that, it also helps in getting toned hip formation and is a go-to option for practicing balancing your body.
How To Do It?
- Stand up straight with your legs apart.
- Now without folding your arms, bend your body a little in the forward direction.
- Now bend your knees as if you are sitting on a chair.
- Squat in this position putting bearable pressure on your heels. Hold the position for 15 seconds (or less initially). Then get back up on your heels.
- Repeat this activity at least 10 to 20 times a day.
2. Side Curtsy Lunges
If you can do this, side lunges would be a piece of cake for you. It supports better flexibility and reduces excess fat deposited in the pelvic region.
How To Do It?
- To begin with, stand straight with both feet together.
- Now lift your left leg and bring it behind the right leg.
- Slowly, bend your left knee so as to form a curtsy lunge.
- Furthermore, keep your back straight and hold the position for about 10 to 15 seconds.
- Now bring your right foot back to its original place, together with the right foot.
- Repeat the activity with your right leg.
If you want to know how to get rid of hip dips fast, do this exercise for both legs in sets of 15 each.
3. Side Lunges
Side lunges aren’t difficult to learn. This exercise helps solidify the pelvis bones and glute muscles. It protects from the potential risks associated with the spinal cord and lower body muscles.
How To Do It?
- Stand straight with your legs together.
- Join your hands and raise them forward in front of you.
- Now stretch your right leg in its natural (right) direction. Stretch it as far as you can and bend your right knee, putting bearable pressure on the heel.
- Keep your left leg straight all this time.
- Stay in this position for about 10 seconds.
- Bring back your right foot together with the left one.
- Do the same with the left leg.
Repeat this exercise at least 10 times for each leg. You can do it with or without dumbbles.
4. Stair Climbing
The hip mass reduction will be a lot easier if you start taking stairs instead of lifts. The movement will cause a reduction in excess fat in the pelvic region. Since you’re so enthusiastic to know how to get rid of hip dips, you must do this as an exercise. You can climb the stairs of your home at least 3 to 4 times in the morning and evening.
How To Do It?
Well, it is not that tough for you to decode, but it doesn’t hurt to elaborate on the process for your convenience.
- Stand in front of your stairs.
- Raise your left foot and place it on the very first level of your stairs.
- Now putting bearable pressure on your left heel, bring forward your entire body. But don’t place your right foot on the same stair as the left one. Instead, place your right foot on the stair next to which your left foot is placed. Are you following?
- Well, now bring forward your entire body putting bearable pressure on the right foot. But again, don’t place your feet together on the same step/stair.
Repeat this until you finish climbing. Then descend in the same way.
5. Glute Bridges
Glute bridges help to balance the fat of the pelvic region and also strengthen it. You must have come across it on social media while searching videos on ‘how to get rid of hip dips.’
How To Do It?
- Lie down on your back straight.
- Now bending both your knees, bring your feet in such a position that they are at a fair distance from your hips.
- Keep your hands straight.
- Lift your pelvis region upwards, keeping your upper back stuck with the ground. And the pressure should be distributed between your lower back and thighs this time, as much as you can bear.
- Hold the position for 10 seconds and come back to your original position of comfortably lying on the ground and repeat it another time.
Repeat this exercise 10 to 15 times as a beginner and gradually increase the count.
6. Leg Kickbacks
Backward leg kicks or leg kickbacks are an amazing exercise to get toned hips. They make your pelvic muscles flexible and reduce the excess fat deposit in the region.
How To Do It?
- Take the position of a cat. In simple words, your hands down and your knees and toes touching the ground.
- Now extend your left leg outwards, kick back in the air with all your strength, but be careful not to hurt yourself.
- Bring back your leg slowly to the original position and repeat the same for the right leg.
This exercise needs to be repeated at least in sets of 10 reps for both legs if you’re struggling to find ways on how to get rid of hip dips.
How To Get Rid Of Hip Dips With Dietary Modifications?
Hips dips aren’t something to worry about because they are natural bone structures. But still, if you’re a fitness freak willing to tone up your lower body shape, some dietary modifications altogether with the dietary modifications.
- Eat green leafy vegetables to strengthen your bones and fill in any nutritional deficiency.
- Cut down the intake of fast food and high-calorie drinks including soft drinks, soda, and carbonated drinks. Instead, go for healthy alternatives.
- Reduce the intake of sugar and sweet dishes.
- Include low-fat dairy products in your diet, such as cottage cheese and milk.
- Have legumes and lean proteins.
Frequently Asked Questions (FAQs)
#1. Are Hip Dips Bad?
This question is asked a dime a dozen. Hip dips occur due to the natural formation of your pelvic bones by birth, and as you know you don’t have control over what shape your bones will take. There is nothing wrong with anyone’s health as people do have different body structures.
#2. Is It Possible To Get Rid Of Hip Dips?
You’ll be surprised to know that hip dips occur due to the natural bone structuring of the human body. This means it is not possible to get rid of them. Nevertheless, you can surely make efforts to reduce your hip fat.
#3. How To Get Rid Of Hip Dips Fast?
Hip dips are a result of bone structure (of pelvic bone) which can’t be changed, though you can surely workout to reduce your hip mass. Squats, glute bridges, leg kickbacks, stair climbing, side lunges, and side curtsy lunges are a few exercises that can help you in this case.
#4. How Long Does It Take To Get Rid Of Hip Dips?
Hip dips are a naturally forming body part so you can’t get rid of it. However, if you follow a workout routine and make some dietary modifications you can reduce your hip fat in 2 months depending upon the intensity of workout.
#5. What Foods Help Reduce Hip Fat?
Green leafy vegetables, legumes, and lean proteins from low-fat dairy products can help reduce hip fat. In addition to this, reduce the intake of sugar and high-calorie processed food.
Quick Look
With the rising number of fitness enthusiasts, we tend to change everything about our appearance without even realizing if it really needs a change or can be changed. One such trend has made netizens crazy about ways on how to get rid of hip dips. Generally, the majority of people aren’t aware of the fact that hip dips are the result of the bone structure of our pelvic region.
