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Hip Dips Workout: These 4 exercises will help reduce the visibility of dimples on the side of your hips

Hip Dips or also called hip bulges, depressions or hip curves are an unpopular, but nevertheless natural anatomical occurrence. The fact that they are more likely to be seen in some women than in others depends on genetic factors, or more precisely, on several anatomical factors. These are the width of the hips, the size of the rolling hill (trochanter) of the hip bone, laterally at the upper end of the thigh bone, the distances between other hip and thigh bones and the length of the femoral neck. Furthermore, it depends on how the body distributes the fat and on the muscle mass. Most of these factors are given, so we cannot “turn” them. However, we can influence the muscle mass by training. We have exercises for you that will help you minimize the visibility of the dimples.

Hip Dips: Exercises to strengthen the hip muscles

Exercises for hip stability to strengthen the muscles of the hip.

Focus on stabilizing the hips by strengthening the hip muscles in this endeavor, and in the process, the visibility of hip bulges will be minimized . You will feel fitter and be able to perform everyday daily movements more easily.

Anatomical reasons for the appearance dents of the hip

Exercising can reduce hip and knee pain and also reduce the visibility of the dimples. A thoroughly worthwhile and sensible body goal! Before starting a new sports workout, always speak bitterly with your doctor.

Standing Kickback Lunges

Hip Dips Workout Standing Kick Back Lunges

With this exercise you can additionally train your body balance and stability, your thighs and butt. Concentrate and make sure you do it in a controlled and clean manner.

  1. Stand up straight, feet hip-width apart, hands folded in front of your chest in the prayer position. Find your balance.
  2. Inhale and raise your right knee to your chest.
  3. Exhale and step backward into a lunge with your right leg. Plant your foot in the back first and then bring your knee all the way to the floor. Caution. Do not let the kneecap hit the floor! Move in a controlled manner, making sure your feet are pointing forward, always in the same direction as the knee.
  4. Inhale, rise and bring your right knee to your chest again.
  5. On the last repetition, keep your leg back and pulse up and down 12 times.
  6. Perform a total of 12 of these functional lunges per leg, 3 sets.

Standing Leglifts to the Side

Hip Dips Workout standing side leg lifts

This exercise will help you work your lateral hip and glute muscles. You may also feel something in your inner thigh. Try to perform the movements in a controlled manner and keep your balance. You can use foot weights or a fitness band to increase the exercise.

Standing Side Leg Lifts Intensification of the exercise

  1. Stand up straight so that there is a wall within reach to your left side, if necessary. Stand with your feet together and the tops of your feet pointing forward. Distribute your weight evenly on both legs and find your balance.
  2. Place your weight on your left leg, as you exhale lift your right leg stretched out to the side, foot pointing forward in your line of sight.
  3. Inhaling, bring your foot back down slowly and in a controlled manner. Try to keep your balance throughout the exercise. If this doesn’t work and you start to wobble, you can hold onto the wall on the left.
  4. 12 lifts for each side.

Side-to-Side Squat

Hip Dips Workout Side to Side Squats


Work your side leg muscles, glutes and hips with this exercise. You can use leg weights to increase.

  1. Stand up straight with your feet close together.
  2. Bring your right foot to the right and go down to the squat position.
  3. Now bring your left foot to your right foot as you rise back up from the squat position.
  4. Next, bring your left foot to the left as you go down into the squat position.
  5. Bring your right foot to your left as you straighten up from the squat position.
  6. Do 12 repetitions for each side. Make sure your knees as well as feet are always pointing in one direction, forward. Keep your torso upright and make sure you can see the top of your feet while doing the squat from above. Push buttocks backward.

Hip Dips Workout: Kick Backs

Hip Dips Workout Straight Leg Kick Backs

This exercise lifts your butt, stabilizes your core and protects your lower back. You can use small foot weights or a fitness band as a boost.

  1. Get on all fours, palms positioned on the floor and under your shoulders, arms extended. Knees are side by side, under the hips. The head forms an extension of the spine and your gaze is directed downward toward the floor.
  2. Extend your right leg backward and pull it up, stretched out, until it is parallel to the floor. The top of your foot is pointed toward the floor.
  3. Lower your leg back down to the starting position.
  4. 15 repetitions per leg. On the last repetition, keep your leg extended and pulse up and back 15 more times in chunks.