You may be familiar with the most current fad, hip dips. The natural indentations on the side of your upper thighs, right behind your hip bones, are referred to by this new term.
They are extremely typical and primarily influenced by your genetics and bone structure. The good news is you can get rid of them by having them participate in an activity regimen.
Of course, they are rather common, and getting rid of them is optional. Giving them up has become desired by both men and women. It relies on your muscle mass and how your body distributes fat if you have obvious hip dips since it may help garments fit better and give you an even look across your hips.
How do hip dips work?
The greater trochanter, a bony relief of the femur that is felt, is located directly above the anatomical depression that causes the hip dip phenomena. Men tend to have this hole rather regularly, and it distinguishes them anatomically.
On the other hand, the muscles in the buttocks and thighs surrounding it are overdeveloped. It can also be present in women, particularly those who regularly perform a sport.
Last but not least, the saddlebags, a term for the fat that tends to build on the outer thighs. These are the love handles, which have the accumulation of fat on both sides of the waist.
What reasons do hips dip?
Hip dips are brought on by the connection between your skin and the greater trochanter of the femur, which gives the impression of indentations. It depends on the bone structure between your pelvis and femur and whether you have hip dips.
It is quite simple. The amount of muscle you have and how your body fat is distributed ultimately determine how smoothly your hips and waist shift. With the help of a few workouts, achieve the desired image of a smooth transition between the hips and waist. Just a couple of these exercise routines can help you stop doing hip dips.
Exercises to do for hip dips
The finest workouts for toning the muscles around your hips are listed here.
1. Glute Thrusts
The single best exercise for strengthening your hips is a hip thrust. Hip thrusts, also known as glute thrusts, are more complex versions of glute bridges.
They are mostly hip extension exercises, like glute bridges. Starting with your weight, you may work up to placing a load right on your hip joint. The activation of your hip muscles will significantly increase as you start adding weight.
2. Glute Bridges
Glute bridges are excellent for strengthening the hips since they work every gluteal muscle. They are among the greatest lower-body workouts you can perform at home. Hip extension, one of the main jobs of your hip muscles, just so happens to be what glute bridges perform.
You’ll need to start lying on the ground to complete the exercise. If laying on a mat makes you more comfortable, go ahead and do that, but keep your feet on the former surface.
The next step is to bend your knees till your shins are upright while keeping your feet slightly wider than hip-width apart. Drive your feet deeply into the ground while maintaining a flat foot position.
3. Glute Kickbacks
Get into a quadruped, tabletop posture to start. Kick one leg fully behind you while maintaining a flat back. It helps to visualize creating an arch with your foot as you raise it.
Repeat with the opposite leg after bringing the first one down—these kickbacks from the glutes. You may complete a glute kickback on each leg and immediately transition into filthy dogs.
Sometimes known as fire hydrants, making this technique is even more difficult. It is a great workout to target the outer thigh, as you can probably guess from where I’m headed with this.
Keep your legs bent and lift one of them to the side after executing one glute kickback on each leg. Maintaining a level and even torso will help you raise your knee as high as possible.
4. Curtsy Lunge
All lunge workouts are excellent for strengthening every lower body muscle. Thus it’s crucial to perform them. One kind, nevertheless, will emphasize the outer thighs. Beginning with the feet hip-width apart, the posture is comparable to a standard lunge. Like the ballet manoeuvre, it is referred to as a curtsy lunge.
However, the parallels end there. Step behind yourself instead of forward, with the rear foot exactly behind the other leg. Your hip muscle fibers will stretch. These can be carried out with or without weight. As a result, strengthen and condition your muscles more.
Clams are another simple workout that you can perform anywhere. Lay on your side with one leg on the other as you perform these. Your legs should be bent in front of you, heels aligned with the spine. You will bend the knee of your upper leg while keeping your feet together.
As though performing hip openers. You will maintain that knee bent while you widen your hips as far as possible, then slowly descend the upper leg. Use a resistance band on your lower thigh to create resistance and further develop your hips.
6. Cable Hip Abduction
One of our favourite exercises for the glutes and legs using a cable machine is the cable hip abduction. To perform, place the pulley as low as it will go and prepare an ankle strap on a cable machine. Stand far enough apart from the cable’s direction that the foot with the strap crosses the other foot.
For balance, hang on to the machine. The next step is lifting your leg to the side while maintaining it straight across your torso. Put as much height as you can under your foot. Then repeat by slowly lowering your foot. One foot at a time, continue the required number of repetitions.
Hip dips are only a catchy word with an unjustified bad connotation, similar to having a thigh gap, love handles, or a muffin top. Although we always want you to be better, we advise you to concentrate on things you can control, like strengthening exercises for your hips to improve hip health, rather than changing the shape of your bones. The main reason you should exercise and choose wholesome foods should be to improve your health.
Also read: Know How to Measure Hips: A Complete Guide