Most women have various concerns about their bodies. They all want to look great whether they are fully clothed or clad in a bikini.
If you have been asking yourself how to get rid of your hip dips, then you are not alone. There are millions of women out there just like you with the same worry.
Even though hip dips are natural, it is still a major concern for women. A pronounced hip dip will be quite revealing when you wear leggings, body con dresses or bikini.
Some women’s hip dips are subtle, while others are quite obvious. It seems it is now the new part of the body that people are currently obsessed with.
If you have been looking for exercises and tips on how to get rid of your hip dips permanently, then read this post.
Here are the highlight and topics we will discuss in this post:
- what is hip dips?
- Are hip dips normal
- Are hip dips attractive
- is getting rid of hip dips possible
- How long does it take to get rid of hip dips
- tips on how to get rid of hip dips permanently
- 5 Exercises to get rid of hip dips permanently
- Are hip dips and saddlebags the same
- Do hip dips go away with age
- can you get rid of hip dips with exercise in a week
- How do you make it look like you don’t have hip dips
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Complete Exercising Guide on How to Get Rid of Hip Dips Permanently
So with those in mind let’s get started with this first subject which is what is hip dips.
What are hip dips?
If you have an inward curve below your hip done at the side of your body, then those are hips dips. Unlike hips that are outwardly curved, hip dips are inwardly curved.
Some even call them violin hips. They are more obvious on the bodies of some people while they are not obvious on the bodies of others.
Like every other part of the body, hip dips are normal. It is there as a result of your hip bones see this article for more on how the hip bones cause it.
Hips dips are the deeper part of the thigh bone. The reason why it is more noticeable on somebodies is due to the distribution of muscle and fat in the body.
Other factors are the pelvis shape and the width of the hips. Hip dips can be hidden, depending on the type of clothes you are putting on.
Wearing bikinis and tight fitting dresses can make hip dips obvious.
Are hip dips normal?
There are lots of pictures of models on social media getting lots of attention. One thing they all have in common is that they look too good to be true.
With that, most women get concerned that they need to have the type of body shape before they can be considered desirable.
What you see on social media should not be the ideal beauty standard that you use to judge yourself.
Apart from being taken by professionals, those photos have gone through rigorous editing process.
So, you will be setting unrealistic body standard for yourself, if you are aiming for that. However, hip dips are very normal!
The reason why that side of your body is curved inwardly is because your hip bone is higher than your muscle, fat, and femur.
It is a natural anatomy that is common to almost every woman worldwide. Even if there are tons of exercises that could help the muscle in that area, you may not be able to get the desired social media body type you are after.
You will have hips dips whether you are overweight or underweight. They are not a sign of how healthy or unhealthy you are.
The reason why every woman’s hip dips look different is because we all have different pelvis.
Are hip dips attractive?
What exactly is your definition of attractive? Hip dips are natural curves that are present on the bodies of millions of women. To me hips dips are very much attractive as well as rounded glute.
What maters the most is the confidence with which you carry yours. Is what will determine how people look at you irrespective of whether you have side glute dips or not.
There is no reason to compare your body to another, except you just want to have that extra glute makeover.
You should confidently wear the dresses you want without feeling insecure. This is what makes you attractive.
Is getting rid of hip dips possible?
There is no straight answer to this question. If you have an obvious hip dip, then there are different exercises that could make it look better by filling up the muscle set around to reduce how visible look.
And in this post, I will show you 5 of this exercise. Basically, the exercises will build the muscle around dip part to make it less noticeable. However, to achieve noticeable gain on the side glute dips, you will need complete dedication and commitment plus eating appropriately from this list of the nutrient daily if you want this to happen.
How long does it take to get rid of hip dips?
You should not be too hard on yourself when exercising to remove your hip dips naturally. Since you did not get them overnight, it will take patience and dedication.
As long as you continue to exercise daily, you will begin to notice differences within a short period.
Tips on how to get rid of hip dips permanently
If you want to improve the appearance of your side glute dips, then you have to engage in certain exercises to build up the muscle around your hips to cover up the gap between your two side hip bones. These exercises, when combined with proper nutrition, will help you to build and strengthen the muscle in the hip dip area. Please see this post on what to eat plus supplement for you side glute growth.
You will have to work on your hips, abdominals, thighs, and buttocks. I have include 5 exercises to get rid of hip dips permanently.
Ensure you perform all these exercises correctly and you will begin to notice the changes in your hip dips.
5 exercises to get rid of hip dips permanently
Overview of these side glute exercises for maximum result.
So you are to perform all the 5 exercise below in one session and then aim for 15 to 25 repetitions for each exercise. Rest for 15 seconds to 1 minutes in between each workout. After completing one exercise rest and move on to the next exercise until you perform the entire 5 exercise as a set or a round.
Now take a longer break here for like 2 minute to 3 minutes then repeat the 5 exercises again for the second round.
You are to perform 4 to 5 rounds or set in day to make a session for the day and you are done for that day.
Take the next day off, for your side glute muscles to recover and build up strength then you can do the exercises again on the third day.
You are to aim for at least 3 to 5 session in a week. Click to watch each short video clips to see the demonstration on how to perform moves. All the videos are less than 1 minute
Please Note that training your side glute muscle every day will not help get rid of the hips dips any faster. In fact, training every day will prevent the hips muscle from gaining strength and developing in size to fill up the hip dips.
I say this because, this is one mistake a lot of ladies make and I made this mistake as well and learnt the hard way.
No 1. Side hip openers
This exercise works your entire buttocks, hips, and outer thighs.
To begin the Side hip openers exercise, simply by getting down on your knees and hands.
Make a cat-cow position and ensure your weight is evenly distributed. Your hands should be under your shoulders and knees directly under the hips.
Now, lift one leg up and inhale deeply. Keep your knees bent as you make a 90 degree with the raised leg to the side.
Slowly bring the leg down and open or raise it again to the sizes, while the knee is kept away from the floor.
You may perform this movement 15 times or more before switching to the other leg. You can keep your legs up for some minutes before lowering, when doing it for the last time.
No 2. Side lunges
This exercise helps to work on the legs, and also in defining the buttocks and hips. To begin, stand firmly and ensure your feet are under your hips.
Then, keep the right foot planted as you move the left foot to the left side. Now, bend your buttocks to the ground while the foot is firmly rooted.
This movement will ensure your left leg is bent while the right leg remains straight. Stand up after this and press the two feet together.
Do about 12 lunges on one side before switching to the other. For better result you can carry a dumb bell.
No 3. Banded Squats Abduction
If you want to tone your buttocks, hips, and thighs, then squatting is a great choice for you. It even gets better when you able to make abduction moves while squatting because it can help in getting rid of side glute dips.
To perform this exercise properly, you either can watch the video above or follow the step below:
Begin by wearing your resistance band which you can get here on Amazon for cheap. Standing up straight with your feet slightly wider than your shoulder.
Slowly lower your body while exhaling. Stop midway so it seems like you are sitting on an invisible chair then balance on one leg and move the free leg out.
Keep your back straight and bring the extended leg back in. now repeat the same move on the other leg. Keep alternating the movement for 30 to 45seconds.
Rest for 15 second and repeat the entire squatting abductions exercises again.
You can repeat this process 3 to 5set times before finally stopping. You can, hold a dumbbell for effective results.
No 4. Single-Leg Glute bridges
Glute bridges helps to work on your thighs and buttocks. To begin this exercise, lie down with your back to the ground and keep your arms at the side of your body.
Bend your knees and keep your feet wider than your hips and have your right foot lifted and pointing the sealing Now, inhale deeply and begin to lift your hips and butt slowly of the ground up.
Hold this position for 10 seconds before you lower your back down while your right leg is still in the air.
Do this for 15 to 25 times on the right before stopping and repeating the same move on the other leg. Left leg this this.
No 5. Standing side leg lifts
This exercise will help in building the muscles of your hips and entire butt. It will assist in toning and getting rid of the hip dips. Before proceeding, use an ankle weight for effective results you can get one here on Amazon.
To begin, be sure to keep your left side beside a wall or table while facing forward. Now, maintain your balance, using your left hand and keep your left foot planted on the ground.
Slightly lift your right foot off the floor while inhaling. Lift the right foot to the left and then lower while exhaling.
You can do this 12 times on both sides.
Are hip dips and saddlebags the same?
If you have hip dips, there is every tendency that you will have had some one talk of saddlebags as well.
This thing hip dips are the inward shape along the side of your glute and slightly below your hip bone, while saddle bags are fat pockets that are below the dipped part of your side glute.
Saddlebags are usually at the backside of our legs. They are not the same as hip dips (see the image above)
However, they are both natural and you have it because of your body structure. Whether they are noticeable or not, it depends on your body.
Do hip dips go away with age?
A lot of ladies wonder if side glute dips can go way as one gets older and my response to this according to science is no, hip dips does not go away with age.
However, as you get older some persons who happen to gain a noticeable amount of weight on your hips will have a chance of their hip dips reducing in appearance because the excess weight gain will cover up the gap in-between the hips bones making it less noticeable.
This is not case most ladies and it brings us back the only way to truly reduce your side glute dips for everyone is true glute exercise.
FAQ on How to Get Rid of Hip Dips Permanently
Can you get rid of hip dips with exercise in a week
So a lot of ladies have asked me if it is possible to get rid of side glute dips with a week and my answer to them has always been no.
You cannot make the dips disappear in just one week. On average getting rid of hip dips will take nothing less than 3 months to 1 year depending on dip your side glute dips are.
And even at this it will won’t totally disappear but your glute will total rounder than it used to look.
How long does it take to get rid of hip dips
To fully reduce your hips dips you need to give your glute time for the muscles around your glute dent to build up and fill the gap.
And this on average takes a minimum of three months to increase in size. For me it took about 1 year of regular side glute training, healthy and high protein diet for my hip dips to go away.
To you this might take less time or more time depending how regular you are with you glute exercise and how well you train them each time.
How do you make it look like you don’t have hip dips Instantly?
Well this is another question my ladies as me. And the truth is told yes you can actually make your glute look like you don’t have hip dips in just matter of seconds if you wear the right garment or shapewear and hips pads.
Here I recommend you get this side glute pad and this shapewear to completely render your hip dips invisible instantly in your outfit.
Conclusion: Hip dips are totally natural. There is no reason to be obsessed over the normal anatomy of your body. You need to learn to love it and work on it if you want to.
There are thousands of exercises out there that you can engage in if you want to improve the look of your hip dips.
This post mentioned the best 5 exercises on how to get rid of hip dips.
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