If you don’t know what hip dips are, they are the inward curves just below your hip bones on each side of your body. For some people, they are more pronounced and noticeable than others.
CAUSES – What causes hip dips?
When the skin is tethered, or attached, to the deeper part of your thigh hip dips may occur. This is due to the amount and distribution of fat and muscle in your body structure. If you want to get rid of the hip dips then exercising is a perfect way.
In today’s article, we will show you the best and most effective exercises to remove your hip dips and have the body that you always wanted.
Start with 1 to 2 sets per day and gradually increase. You may want to do different exercises on different days. Try to spend at least 20 minutes per day doing these exercises, and aim to do them 4 to 6 times per week.
This exercise will affect your hips, thighs, abdominals and buttocks.
1. SIDE HIP OPENERS (FIRE HYDRANTS)
Start on all fours, knees directly under your hips, and hands directly below your shoulders.
Keep your back and neck straight and look forward. Keeping your knee bent, raise your right leg out to the side, until your thigh is parallel to the floor. Do 12 lunges. On the last repetition, keep your leg back and pulse up and down 12 times. After you’re finished repeat the exercise on the opposite side.
2. STANDING KICKBACK LUNGES
Come into a standing position with your hands in front of your chest in Prayer Pose. Inhale and lift your right knee up to your chest. Exhale and lift your arms up alongside your ears with your palms facing each other while stepping your right leg back. Sink your right knee down into a lunge. Stay on the ball of your back foot and keep your toes facing forward.
Inhale to lift your right knee back up to your chest. At the same time, return your hands to prayer position. Do 12 lunges. On the last repetition, keep your leg back and pulse up and down 12 times. Repeat on the opposite side.
3. STANDING SIDE LEG LIFTS
Stand straight and place your hands in a prayer position. Pull one leg on a side as much as you can but remember to keep it straight. Hold it for a few seconds before returning it in the initial position. You can make this exercise more effective if you use ankle resistance band. Do 12 leg lifts on both sides.
Place your hands behind your head and spread your legs apart. Now bend your back as you are sitting on a chair. Hold that position for few seconds and then get back up in the initial position. Repeat this 12 times.
5. STANDING SIDE-TO-SIDE SQUATS
Spread your legs and keep your back straight. As you lower your back for the squat bring your feet together. After that repeat the process with the other foot. Do 10 of these squats on each side.
6. SIDE LUNGES
Do a reverse lunge with your back leg at an angle. Leap to the side, and while tapping your toe to the ground, bring the opposite leg behind. Jump back immediately in the other direction, and keep alternating until you feel the burn. Do 12 lunges on each side.
7. SIDE CURTSY LUNGES
Start by standing with your feet together. Lift your right leg and bring it behind your left leg. Drop your right knee down into a curtsy lunge. Bring your right foot in front of your left foot. Repeat on the opposite side. Do 15 lunges on each side.
8. GLUTE BRIDGES
This exercise will tone the core muscles and glutes. Sit on the floor and place barbell over your legs. Then roll the bar so that it is directly about your hips. Laing on the floor start by driving through with your heels, extending your hips vertically through the bar. You should extend as far as you can and then reverse in the starting position. Repeat it several times
9. LEG KICKBACKS
Get on all fours so that your hands are shoulder width apart and your knees are straight below your hips. Bracing your abdomen and keeping your knee bent lift one leg up behind you until it is in line with your body and your foot is parallel to the ceiling. Do 15 repetitions. On the last repetition, keep your leg lifted so it’s parallel to the floor. Pulse your leg up and down 15 times.
10. LYING DOWNSIDE LEG RAISES
Lie down on a side bend your right leg and hold your head your head with your right arm. Streight up your left leg and lift it up as much as you can. Lower back your leg without touching the floor and repeat the process. After you finish repeat the exercise on the opposite side.
Source: Female Fit Body