How to Get Rid of Hip Dips in a Week + a full 30 Day Hip Dip Challenge

A lot of ladies have asked me to do a post on How to Get Rid of Hip Dips in a Week and today’s article will address the topic in detail.

We will focus on actionable steps to take right now to get rid of hip dips quickly, exercises to get rid of hip dips, and a 30 Day Hip Dip Challenge with exercise for bigger hips, which ideally is the fastest way to reduce hip dips.

If you don’t know what hip dips are, you will have to read this article I wrote earlier on explaining what hip dip is, the causes and a long-time solution to getting rid of hips dent for wider understanding.

But here is a quick briefing of what hip dip is and the primary cause of hip dip.

 What are hip dips?

Hip dips as the name suggest are an inward curve that starts just below the side hip bone and extends to the upper thighs.

Most people know hip dips by one of its several other names below:

  • violin hips
  • hip dents
  • shelf hips
  • figure 8

whichever one you have had or call it, they are all referring to the same thing, that is hip dips.

Yes, I almost forget, hip dips are medical and scientific called trochanteric depression’

What causes hip dips? (3 Primary Causes of hip dips)

There are 3 main causes of violin hips or hip dips and they are:

  • #1.  Bone structure
  • #2. Nature Body fat distribution
  • #3. Muscle strength and Weakness.

The factors that brings about hip dips are not limited to the 3 above, but these 3 are the primary causes of hips dips.

So let briefly talk about each of these cause.

#1.  Bone structure

There is 2 bone that forms your hip structure which is ilium and femur. How to separate apart these bones are from each other is what determines whether a lady will a hip dip or not.

If the bones are widely far from each other, that individual will have a hip dip and if the bones are closer to each other the less chance of seeing a dip on hips.

2. Nature Body fat distribution

When your body naturally stores most fat on your love handle and below your hips, you will have a hip dip due to your natural body fat distribution.

Take a look at the picture above, yeah; this should give you a better picture of how fat distribution impact on hip dips presence. Read more on this article

Related Article: 6 Supplements High In Protein & Vitamins for Bigger Buttocks and Hips

#3. Muscle strength and Weakness.

Muscle strength or weakness is also a huge factor why most ladies have hip dips.

How does this contribute? Well the basic principle is that, the stronger a muscle is the bigger and fuller that muscle will look and the weaker a muscle the smaller it will be.

Apply this to hip muscles, if the hip muscles are weak the other stronger muscles around the butt will simply outweigh the hip muscles making it look smaller and dented thereby leaving a dip on side hip.

Strengthening your hips would have you engage in some exercises specifically built for hips enhancement.

These exercises are not the regular aerobic exercises you know of. However, you may be needing an expert/gym instructor to walk you through these exercises.

Strengthening your glutes without developing back pain issues should be put into considerations.

Nevertheless, if you’re keen to learning, you can do these exercises on your own and still achieve your goal.

So let’s quickly run through How to Get Rid of Hip Dips in a Week with some of these specialized exercises to get rid of hip dips I mentioned above.

And I will also give you a 30 day hip dip challenge program to follow through and progress after one week.

How to Get Rid of Hip Dips in a Week

So the first thing to identify is the primary cause of your own hip dips and there are 2 main ways to get rid of hip dips.

#1. Lose Body Fat to Get Rid of Hip Dips in a Week

If you are storing too much body fat on the love handles or oblique’s, then you need to lose body fat in other to get rid of your hip dips.

To lose body fat you have to cut your calorie/ food and then eat healthier food. The junk food should be gone from your menu.

For more advice on the right healthy food selection please read this article.

Then you have to perform this 15 minutes’ smaller waist exercise routine 4 to 6 days this week and you will start noticing that your hip dips will go away slowly.

#2. Strengthen the Hip Muscles to Get Rid of Hip Dips in a Week

The second option to get rid of hip dips is to strengthen and properly develop your hips muscles.

For this method, you will have to follow the 7 exercise routine below and then you have to eat a little more calorie the help your body build stronger muscle on the hips as you perform below exercises daily.

Perform 15 to 25 repetition of each butt and hip dip exercise for a least 2 to 3 sets in a day for 4 to 6 days this week to see changes.

A second choice is for you to follow any one of the 30-day hip dip challenge video below for 4 to 6 days a week.

So let’s move on to the 7 exercises to get rid of hip dips you have to follow through this week.

Exercises to Get Rid of Hip Dips(how to fix hip dips)

#1. Leg lifts

Doing this form of exercise is not so difficult. This move can be done while lying down.

This is basically one of the most common and ideal exercises for improving the glutes and the outer thighs and also, a great way to strengthen the hip muscles.

How to perform the Leg lift exercise?

First, you wrap a resistance band around the ankles, tying it so that you have tension on the band when standing with the feet about a foot apart (you may need to adjust the resistance to find what works best).

Then you hold onto a wall or chair for balance. This would enable you to stand firm.

Shift your weight to the right leg and, without tilting the torso, lift the left leg straight out the side until you feel the tension on the band and a contraction in the glutes. You may only need to lift the leg a few inches.

The foot should be flexed, and your hip, knee, and ankle should be in alignment and pointing in the same direction (to the front of the room).

Lower the leg without resting it on the floor.

#2. Bulgarian Split Squat

To do this kind of exercise, hold a bar on the backs of your shoulders as if to squat.

Rest the top of your left foot on a bench or box behind you so that your back knee is bent to 90 degrees level.

Bend your hips and the right knee to lower your body until your rear knee nearly touches the floor. Keep your torso upright. If you don’t want to use a barbell, you can hold dumbbells at your sites.

#3. Single-Leg Glute Bridge

How to do single-leg Glute Bridge?

To do this effectively, lie face-up on the floor or a mat and place your right heel on the floor and extend the left leg.

Support your abs and contract your glutes to bridge your hips up off the floor while simultaneously raising your left leg in the air until it’s in line with your right thigh. 


How to do banded glute bridges?

To start this, come down onto your back with your feet sits bone apart (narrow stance) and arms extended down at your side.

Exhale, activate the inner core and press your heels into the ground as you slowly lift your hips off the ground.

In doing this, be careful not to flare your ribs. Keep them down rather than popping out. Also try to bring your hips up to the point where your knees, hips, and shoulder create one nice line.

#5. Side-Lying Clam

How to do side-lying clam?

You’re to lie on your side on the floor and bend your knees 90 degrees level.

Keep your knees and feet arranged. Place one hand on your glutes and push through your heel as you rotate your hip open, raising your knee until it points to the ceiling. The movement should look like a clamshell opening.


How to do this?

You are to stay on your side and straighten both legs and keep your hips/knees/and feet.

With a flexed foot, exhale to lengthen the top leg and then raise it as high as you can without breaking form.

As you perform this, inhale as you lower your leg back down. This move directly targets your hip muscle and will strengthen them to reduce the hip dips.

#7. Side Plank

The side planks exercise is aimed at toning the inner thighs, oblique rectus. It is very effective but not so easy.

How to do the Side planks.

To start this form of exercise, lie on your side forming a straight line from head to your feet, while resting on your forearms.

While doing that, your elbows must be directly below your shoulders.

Contract your abdominal muscles and lift your hips off the ground, while you still maintain the line.

Do ensure your hips are stacked and your neck is in line with your spine.

Lift your torso, hips, and legs off of the ground and support your body weight on your bottom foot and forearm. Then lift your top leg up and down.

This exercise works the whole of your side muscles, including your oblique’s, legs, arms, and hip muscle.

Try to perform these 7 exercises for 15 to 25 reps for 2 to 3 a day, 4 to 6 days weekly to see results.

You might need to get a resistance booty band for some of the exercises in the challenge above and below. here is the once will recommend from our store below.

30 Day Hip Dip Challenge (Exercises to Get Rid of Hip Dips)

So if you really want to fully develop your hip, you need to continue to exercise your hips muscles so they don’t get weak again and fall back to where it started.

And that is why I included this 30-day hip dip challenge for you to follow each day for another 30 days.

Basically for this challenge you just have single hips and butt workout challenge to perform each day follow the cylinder below for the next 30 days.

You will have to come to this post every day to perform or follow along with each day’s challenge.

Every week has one video challenge.

Try to push yourself on each challenge for it gets harder as you progress weekly.

So here are the challenges for each day in the week.



Today is a rest day for your muscle to recover from the stress it has been put through this past week.



Let your muscle recover today. you must do exercise, let be an upper-body routine. Your body needs to recover and repair from the stress from this past week booty workout.



Today is a rest day for your muscle to recover but feel free to follow along this stretching routine below to help your hips muscle repair faster.


WEEK 4 (DAY 7)  

Rest day for your muscle to recover.

Performing these challenge without proper nutrition will not get you anywhere and that is why I want you ready this other post for the correct eating advice to adhere to along with the challenge in other to maximize your results.

Then make your food section from the list here.

Related Article:

So to get rid of hip dips is as simple as applying the steps above you start noticing changes quickly even within a week if done correctly.

I really hope this article has helped you, feel free to share it with your friends.

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