Best Underwear For Hip Dips? Trust The Answer

A hip dip is the naturally occurring concave or inward depression between the love handles and thighs. Hip dips occur due to factors such as fat distribution and muscle mass, but are generally considered cosmetically undesirable.

Feeling insecure about your hip dips during beach season? If so, can Dr. Grover fills those concavities to make your hips appear fuller and plumper. dr Grover offers two hip dip treatment options—both non-surgical and surgical options: Sculptra and Fat Grafting, respectively.

What do you wear to hide hip dips?

Hip dips are the normal part of the body structure. However, some people intend to hide them for various reasons. Let’s first understand what hip dips are and then learn what you can wear to hide them:

What are hip dips?

Hips dips are the inner depression next to your body, located just below the hip bone. The alternative name is violin hips. The outer edges of the hips follow curves that appear as if drawn through a protractor; However, hip dips have indentations. Such depressions may be barely noticeable; Occasionally they can be prominent. Those who have hip dips can feel unsafe.

Causes of hip dips:

Hip dips are prominent when skin attaches or attaches to the deep part of your thigh bone known as the trochanter. Such indentations are more noticeable in some individuals. The reason is the allocation of fat and muscle within the body structure. Depending on your hips, the shape of your pelvis, and body distribution, hip dips can be either less or more pronounced. They are more noticeable when wearing certain items of clothing. If there is a significant distance between your pelvis and the femur, you may suffer from hip dips.

What Can You Do To Hide Hip Dips?

Here are some tips to help you avoid hip dips that will ruin your outfit:

Wear high-waist pants:

In order to hide hip dips, the space between the hips and the waist needs to be concealed. For this, it is advisable to wear trousers with a high waist. A high waist accentuates your waistline, ultimately giving you an hourglass look.

One of the best examples of high waist pants is the paper bag waist pants. You can also try A-line skirts.

Wear peplum tops:

The peplum tips widen out at the base. Therefore, they make your hips appear wider and ultimately camouflage your violin hips. Aside from camouflaging hip dips, these tops also give you a chic look.

Avoid tight-fitting clothing:

The tight fitting clothing hugs your body in a way that shows off your hip dips. If you want to wear such clothes, you can wear padded shapewear or waist pads under your clothes. Make sure the fit is not too tight now and you should be comfortable.

While not an unnatural thing, hip dips have the ability to ruin any ensemble or outfit. So, it is better to be prepared by adding hip and waist shapewear to your wardrobe. Not only would it help contour your waistline, it is also very good for your confidence. You can shop some of the highest quality hip shapers from our range of shapewear. Available in multiple size options, it is recommended that you choose in accordance with your size for maximum assistance and comfort.

You can refer to our size chart to help you decide on the perfect waist shaper. So visit our selection of trendy shapewear for women and choose your favorite today!

If, like us, you’ve ever stared in confusion at a traditional body shape chart (Am I a pear? A banana? Why am I comparing my body shape to fruit again?), you know the frustration and uncertainty that can come with trying to figure out your body type define. That’s why we’re so on board with the latest body diversity celebrations exploding on social media. They remind us that every body is different and some (perhaps most) cannot be categorized… and that’s a good thing.

The latest feature that people are embracing and showing off? Something that, contrary to what the name might suggest, isn’t a trendy new tortilla dip: hip dips.

Hip Dips Hip dips, also called “violin hips,” refer to the slight indentation some people have where their hips meet their thighs.

A quick scroll through the hashtag #hipdip reveals thousands of images of people loudly and proudly showing off their dips. A lot of them talk about how they used to feel insecure about those dimples in their hip area — they don’t get mentioned often in a media landscape that seems to celebrate either only the super curvy or the gauzy. However, thanks to social media, we’re finally celebrating the obvious: all bodies, in their weird and wonderful glory, are worth celebrating, and we’re all in it together. Can we get an amen?!

Many of us at Byrdie HQ feel personally connected to this latest trend – we were curious as to how exactly a hip dip is made and why some women have it and others don’t. So we tapped into two personal trainers to share exactly what hip dips are and why some people have them.

Why do some people have hip dips and some don’t?

Why do some have it and some don’t? “Although many people believe that hip dips are a sign of whether or not you are healthy, this is not the case,” says NYC-based trainer and founder of Glute Recruit, Jessica Mazzucco. “Hip dips are caused entirely by genetics and the shape of your pelvis. When someone does hip dips, it means their hip bone is higher than their femur, causing their muscle and fat to curve inward.”

Our bodies are what they are. We can’t choose what template we get, but we can choose how we maximize the template we have through diet, exercise, general wellness, and more importantly, we can choose how we accept and love our bodies . The fact is that if you have faith, most people won’t even notice the areas of our body where we are insecure. You will only notice the beauty that comes with confidence.

Are hip dips normal?

Hip dips are perfectly normal and common. No matter how small, lean, tall, muscular, or fluffy my body gets, I’ll always be doing “hip dips” because of the structure of my physique (dominant hip flexors and external quads). Many women who have these “hip dips” also tend to have “saddle pockets,” which are pockets of fat just below the “hip dip,” toward the back of our legs.

Can hip dips be treated?

“Hip dips are genetic, so there’s no way to target them if you’re trying to lose weight in that area,” says Mazzucco. “Certain exercises, like glute bridges and lunges, will reduce their appearance, but it’s impossible to eliminate them completely. That being said, there’s no point in trying to change a trait of your body that’s caused by genetics, because genetics are immutable.”

Certainly we can minimize the appearance of a “hip dip” by avoiding exercises that work our quads and hip flexors, and we can focus solely on exercises that work our backside (which consequently also reduces the appearance of the saddlebag to help stretch the skin in this area). But once you realize what a “hip dip” is, you may not want to get rid of it. It’s a beautiful thing that gives extra shape to your muscles. I feel like it shows power and strength. If you’re unsure about the layer of fat covering the “hip dip,” the only way to reduce that layer is to eat fewer calories than we expend each day. In other words, choose your diet if you want to burn fat. We cannot reduce on site. But remember: no matter how thin that layer gets, the “hip sinks” will still be there, because that’s just the beautiful structure our bodies have.

Hip dips (the BS-rhyming catchphrase for those gentle, inward curves below your hips and above your thighs) are the latest body part the internet seems to be making people feel bad about.

According to Google data, an average of 40,000 of you search for the term every month.

So what caused this hip dip hype? Source surprise, it’s mostly social media based; one of many unproblematic parts of a healthy body, like the lack of a thigh gap, a thigh brow, those two lower back dimples (… we know the list is endless) that are singled out and shamed within the toxic diet and body shaming culture .

Your hip dips may be pronounced or subtle or non-existent to the naked eye, but if you caught yourself typing ‘what are hip dips’, ‘how to get rid of hip dips’, or ‘exercises’ for hip dips’ you’re not alone. But luckily, you’ve come to the right place now for accurate expert advice.

So before you try to switch up your lower body workouts or frantically search for the best exercises for a bigger butt – slow down, sis. We’ll walk you through everything you need to know with the help of David Wiener, Training Specialist for the Freeletics Fitness app.

This content is imported from YouTube. You may find the same content in a different format or more information on their website.

What are hip dips?

“Hip dips are naturally occurring inward curves,” says Wiener. Naturally occurring.

What Causes Hip Dips?

“Hip dips are caused by the shape of your pelvis. Although not everyone will have noticeable hip dips, if reduced to a skeleton we would all have an indentation where the hip bone meets the top of the thigh. Hip dips are a normal part of body structure,” he explains.

We’ll say it louder for those in the background: hip dips are a normal part of your body structure.

Are hip dips good or bad?

A common misconception is that hip dips (or lack of hip dips) are a sign of how healthy you are. As we’ve said before, hip dips are linked to the shape of your bones… Something that won’t surprise you, that can’t be changed.

Because of the different pelvic shapes, your hips can look different than someone else’s — and that includes your hip dips.

Are hip dips normal?

“Hip dips are not a sign of health, unhealthiness, overweight or underweight,” says Wiener. “Although the amount of body fat can make hip dips more noticeable and can be the result of greater muscle mass, it’s important to remember that hip dips are a part of your bone structure and you can improve your body shape through exercise and diet Do not change bone structure.’

So, tempted by one of those “how to lose hip dips in a week” type videos? Scroll past, they’re just clickbait.

If you’re worried about having harmful body fat, there are safe ways to lose weight well and get your fat-to-muscle ratio into a healthier balance. Check out our expert, safe and sustainable advice on how to lose body fat, how many calories to eat to maintain safe fat loss, or how to calculate the best fat loss macros for you.

Hip dips vs love handles

Much higher than hip dips, “love handles” (see also: Muffin Top… WHO comes up with those names?), as they’re so affectionately called, is a term that refers to fat that accumulates on the sides of the abdomen and have nothing to do with your bone structure. They can be linked to genetics, which determine where we store fat in the body.

Is It Possible To Get Rid Of Hip Dips?

Before we continue, let’s reiterate: hip dips are absolutely nada wrong, and while training to build muscle mass and lose body fat can help minimize their appearance, it won’t make them go away entirely one way. You can make peace with that.

What you can do is focus on exercises that engage multiple lower-body muscle groups (like squats and lunges) and do isolation exercises (like fire hydrants and clams) when needed.

However, make sure you’re focusing on strengthening your entire lower body – not just your glutes. There’s more to life than hip dips and the same goes for your fitness.

Final Word: Should You Be Concerned About Hip Dips?

In a word: no.

“Obsession with any part of your body, especially the ones that can’t be changed, is potentially very harmful to your health,” says Wiener. “It’s important that women try to love their bodies instead of being constantly determined to change them.”

£11.95 Lions Non-Slip Yoga Mat SHOP £21.99 Eco Friendly Yoga Mat SHOP £40 Eco Friendly Yoga Mat sweatybetty.com SHOP Wild Paws – Super Grip Natural Rubber Yoga Mat green yogi-bare.co.uk £74.95 SHOP NOW

How to get rid of hip fat: 8 exercises for lower body strength

Although targeting just one body part isn’t recommended (whole body strength and fitness are what you should aim for), strengthening your lower body can have an impact on the occurrence of hip dips. If you’ve checked your total body fat percentage and are looking to lower your body fat percentage, exercise can help.

For a great lower-body focused workout to tone your hips, hamstrings, abs, and glutes, include the following exercises in your home workout:

1. Squats

a) Stand with feet hip-width apart at your knees to squat – make sure your knees go over your toes and don’t go over them.

b) Push yourself back to standing with the weight in your heels and squeeze your glutes at the top.

2. Hip abduction

a) Lie on your side and support your torso with your upper arm, placing it in front of your chest.

b) Keeping your upper body and core as still and engaged as possible, raise your top leg toward the ceiling.

c) Lower back – with control – and repeat.

3. Glute bridges

a) Lie on your back, bring your heels to the mat so they are a few inches from your butt, knees pointing up.

b) Place your feet slightly wider than shoulder-width apart with toes pointing outwards and make sure your knees are pushing outward to engage your abductors (lateral glutes).

c) Push your pelvis up toward the ceiling, making sure your upper back stays on the floor and the driving force of the movement is only from the waist down.

d) When you get to the top, squeeze your glutes together. Try to keep them engaged throughout the movement. Lower and repeat.

4. Shells

a) First, lie on your side on the floor. Put your head on the arm that is lying on the floor. Start by bending your hips to a 45 degree angle and your knees to a 90 degree angle.

b) Push your knee away from your core but keep your feet together.

c) When you reach the top of the movement, stop, tighten your glutes and abs, and return to the floor. To repeat.

5. Fire hydrants

a) Start on all fours in a tabletop position, making sure your core is engaged and your back stays straight.

b) Keep your legs at a 90 degree angle and lift one leg up until it is in line with your hip. Drive the leg up with the knee, making sure the foot and knee are in line throughout the movement.

c) Tighten both glutes to ensure hips remain straight and centered.

d) If you feel too much movement in your upper body, bring your hands slightly to one side (the side of the planted leg) for more stability. To repeat.

6. Gluteal Rainbows

a) Get on all fours on your mat. Lift your left leg and extend it straight behind you.

b) Move in an arc motion and keeping your leg level with your body, sweep it behind and over your right leg. Then use your left hip to move it past your starting position to a side position. Return to center and repeat with other leg.

7. Side lunge

a) Stand on top of your mat with your feet together, engage your core and lunge sideways, pushing your butt back and keeping your upper back flat.

b) Push through the heel of your lunging foot and repeat the exercise.

8. Curtsy lunge

a) Stand back with feet hip-width apart and cross your free leg to the opposite side. You will arrive in a deep kneeling position.

b) Pass through the heel of your front foot to return to your starting position. To repeat.

Make sure you keep your workout well rounded as too many reps can not only lead to overuse injuries, but overtraining your hip area can actually build muscle that makes you look bigger. An hourglass booty doesn’t sound like a bad thing to us, but it might not be what you want to emphasize with your exercises.

3 lower body exercises to tone your legs, butt and hips

For those of you who prefer to have your workouts sorted for you (*fist pump*, we don’t blame you), we asked three superstar PTs to share their best lower-body workouts below to help you smooth, Strengthen and tighten like a pro.

1. Lower body workout for beginners

Women’s Health Collective expert Alice Livinging has created an exclusive 28-day fitness challenge just for you. Every week you do three workouts to train your whole body. The lower-body and core exercises for beginners take you through three supersets (two exercises repeated back-to-back with a 60-second rest in between). You repeat each superset three times to build confidence and strength.

2. 10 minute lower body workout

This content is imported from YouTube. You may find the same content in a different format or more information on their website.

Little time? Try this side butt routine to build muscle for round, curvy hips from Lilly Sabri, the “fun workout girl.” No weights required and only takes 10 minutes but boy does it burn.

3. Kayla Itsines’ 14-minute lower-body workout

She’s the Australian Queen of Sweat and a fantastic trainer to boot. This quick workout — part of the 28-day workout challenge she created exclusively for WH (Lucky us, hey) — targets your lower body with lunges, squats, and glutes. Basically anything to build strong, lean lower body muscles.

Cut out the noise and get practical advice, home workouts, easy nutrition and more straight to your inbox. Log in.

This content is created and maintained by a third party and imported to this page to help users provide their email addresses. You may find more information about this and similar content on piano.io

Have you ever looked in the mirror and seen small, gentle curves under your hips and above your thighs? These are called hip dips and are just small indentations on the sides of your hips. There’s nothing medically uncommon about having hip dips, but they can impact your self-image and confidence.

Hip dips are naturally occurring inward curves that occur when your skin attaches to the deepest part of your thigh bone, called the trochanter. They are sometimes called violin hips because they resemble the curves of the instrument. They can be more or less pronounced depending on the width of your hips or the shape of your pelvis.

Sometimes these are more noticeable in people with different amounts or distributions of fat and muscle in their body composition. Not to mention they can be more noticeable when wearing tight clothing like leggings.

Again, hip dips pose no risk to your health, but you do have the right to be in your best body. There are a few different ways you can try to get rid of hip dips, including cosmetic surgery and hip exercises.

How to get rid of hip dips

Fixing the gaps on the sides of your thighs usually involves two different procedures: liposuction and fat grafting. You’ve probably heard of liposuction before, but contrary to popular belief, it’s not just about removing fat from a specific area. It’s about reducing fat and reshaping skin to contour areas of the body.

In fat grafting, fat is taken from another part of the body and injected elsewhere. For example, a plastic surgeon might take some fat from your abdomen and inject it into the indentations to try and flatten your hourglass figure.

Both liposuction and fat grafting are common cosmetic procedures.

What to Expect During Hip Dip Surgery

Due to the popularity of liposuction and fat grafting, plastic surgeons are very experienced when it comes to performing hip dip surgeries. However, it is normal to feel anxious before the procedure. Here’s everything you can expect from start to finish.

before

Before you can have plastic surgery, you must meet with a plastic surgeon for a consultation. This is an important step to ensure you are comfortable before proceeding with the procedure.

During your consultation, the plastic surgeon will ask you a series of questions about your goals and desires for plastic surgery, medical history, allergies, or any other health concerns. It’s important to be honest here so the surgeon can best meet your needs.

Your surgeon can also assess your overall health and take some before and after photos so you can see the results. You can also mark your body with circles and lines so they know exactly where to make cuts. This can also help you visualize what the end result will look like.

Finally, you may be asked to stop taking certain medications and you may need to have some lab tests done before you can proceed with the surgery.

The counseling session is the best time for you to ask all your questions. Your plastic surgeon is here to help you feel as comfortable as possible.

While

The procedure itself is fairly routine. First, you will be put under some type of anesthesia. Local anesthetics are popular with liposuction because they generally don’t require large incisions. However, general anesthesia may be administered if your surgeon deems it necessary.

Your plastic surgeon will then make small incisions on your thigh so he can insert a tube called a cannula. This will loosen some of the grease so it can be removed with a vacuum cleaner. This suction device can be attached to the cannula or it can be separate.

In some cases, liposuction may be all you need to remove hip dips as it can smooth and flatten the area. However, if necessary, fat grafting can be performed.

During fat grafting, the same liposuction process is used, just on a different area of ​​the body. Once the fat has been extracted, it is processed using a centrifuge machine to remove excess liquid or debris.

Finally, the fat is injected into the recipient area in small droplets. In the case of hip dips, the fat is likely to be injected into the area of ​​the indentation to make it look fuller and more luscious.

To

The recovery process after hip dip surgery typically takes between four and six weeks. They will likely be a bit swollen so you won’t see the full extent of your results until after the recovery period is over.

During the first week, bandages and drains may be placed around the surgical site to remove excess blood and fluid. Additionally, compression bandages are applied to help your body adjust to its new contour and shape.

You’ll need to limit your activity for about two weeks, but you’ll likely be able to return to work after that period. Still, you should avoid over-exercising and straining your hips.

After about a month, you can return to light exercise. You can resume your normal activities after the six-week mark unless otherwise directed by your surgeon.

Should You Have Hip Dip Surgery?

If you have clear goals about how you want your body to look and feel that removing your hip dips will boost your confidence and self-image, hip dip surgery may be right for you.

Cosmetic surgery is one of the best ways to feel more confident in your skin.

If you’re generally healthy and working hard to lose excess fat, liposuction of thighs and hips can be a great way to help you cross the finish line. Talk to a plastic surgeon to see if liposuction and fat graft treatments are right for you.

Exercises to tone your hips

There are many exercises that can help you achieve a more defined hourglass figure as well. Even after liposuction or fat grafting, you want to continue doing exercises that will maintain the body you’re happy with.

Remember that hip dips are the result of skin and muscle attaching to your femur. While exercise can help reduce their appearance, cosmetic surgery may be the best way to physically reduce them.

However, you can try to burn some fat around your hips and smooth out the appearance of hip dips with high-intensity fat-burning exercises. Lunges and squats are great workouts for your quads and hips, but you can add some fat-burning cardio by adding fast, jumping movements to them.

Additionally, you can work on toning your thighs, hips, and glutes by adding weights to these workouts. Aim to use a ten to fifteen pound dumbbell in each hand when doing squats. You can also do deadlifts to strengthen your leg muscles and try to balance the hollows in your hips.

After all, you can’t just stop exercising. Eating a proper diet of fruits, vegetables, whole grains, and lean meats is one way to shave some fat and keep fat off. In addition, it can help you lead a healthier lifestyle overall.

A combination of exercise, proper nutrition and body contouring techniques is the ultimate way to help you become your best self.

Wrap up

Hip dips are regular indentations on the sides of your body between your thighs and hips. They are caused by skin attaching to the inner thigh bones. The distribution of fat throughout the body can affect how noticeable these appear.

Hip dips pose no medical risk, but getting rid of them can boost your confidence.

Surgical procedure to reduce your hip dips can be performed and usually involves a mix of liposuction and fat grafting. Liposuction removes fat from a donor area of ​​the body, such as the B. your stomach, away. Then the fat can be grafted or injected into the indentation to fill the gap and give you the desired hourglass look.

Additionally, doing fat-burning or strength-building exercises to improve the tone of your hips can reduce the incidence of hip dips. It’s important to maintain an active lifestyle after cosmetic surgery to ensure the procedure stays intact.

Liposuction is a common cosmetic procedure and PH-1 Miami specializes in body contouring techniques. If you would like to fill in your hip dips for a luscious, defined body contour, click here to start an inquiry form.

Sources:

Liposuction | The Mayo Clinic

History and Applications of Fat Grafting | American Society of Plastic Surgeons

Cardiovascular Training vs Strength Training | Beaumont weight loss

Something went wrong. Wait a moment and try again.

Try again

Hip dips — sometimes called hip divots or violin hips — are inward curves on the sides of your body just below each hip bone. Until recently, you may not have heard of hip dips or even thought they posed a problem. However, as beauty standards continue to reach new, unattainable levels, hip dips have joined the list of so-called “mistakes” that need to be fixed. Despite the new fascination with getting rid of hip dips, they’re perfectly normal and not something you should or can get rid of. In fact, hip dips are largely determined by your genetics and physique — two things you can’t change. This article provides an overview of everything you need to know about hip dips, including causes and a list of exercises for strong, healthy hips. Share on Pinterest Djordje Djurdjevic/Getty Images

What are hip dips? Hip dips are naturally occurring indentations or indentations on the outside of your thighs just below your hip bone. In some people, the skin in this area is more tightly connected to the greater trochanter of the femur, causing indentation to appear. Hip dips are a normal part of the human body structure and vary in appearance. For some, hip dips are very noticeable and appear as large indentations. For others, they may be less noticeable. Whether you notice them depends on the bone structure of your pelvis and femur. Your appearance can also be improved based on muscle mass and the way your body distributes fat. Summary Hip dips are regular indentations on the sides of your thighs, just below your hip bones.

What Causes Hip Dips? Hip dips are mostly the result of your skeletal anatomy, which is determined by genetics (1, 2, 3). Specifically, how visible your hip dips are depends on (4, 5, 6): the width of your hips

the size of your greater trochanter (the top of your femur)

the spaces between your ilium (part of your pelvis), acetabulum and greater trochanter

the length of your femoral neck

your fat distribution

Your muscle mass. These factors largely determine the shape of your hips and buttocks, as well as the occurrence of hip flexion ( 4Trusted , 5Trusted , 6Trusted Source ). Hip dips are more noticeable in individuals with wider hip bones and greater vertical distance between the ilium and the acetabulum. The size, positioning, and angle of the greater trochanter and femoral head can also affect the visibility of hip dips (4, 5, 6). Overall, this can create greater interbone spacing, ultimately resulting in a more pronounced hip dip. Contrary to popular belief, hip dips are often associated with lower body fat stores in these areas because there is less fat to “fill” the gap. Fat storage in the body is heavily genetic and hormone-based, meaning your ability to store fat in this area is beyond your control (7). While building muscle mass in your glutes and gaining body fat can somewhat reduce the incidence of hip dips, these measures are unlikely to eliminate them entirely. Summary Visible hip dips are mainly caused by the shape of your skeleton, such as: B. the width of your hip bones, as well as the distribution of muscle and fat near your hips and buttocks.

Hip Dips Are Normal Hip dips are perfectly normal and nothing to worry about. As previously mentioned, they are a result of your body’s unique structure and not an indication of your health condition. Likewise, their presence does not necessarily reflect your body fat percentage. Luckily, there’s a growing body acceptance trend, with many social media influencers and celebrities embracing their hip dips for what they are — a normal, beautiful part of the human body. Summary Hip dips are a normal part of human anatomy and are not indicative of your health condition.

Can you get rid of hip dips? Although certain exercises can help reduce the occurrence of hip dips, they won’t completely eliminate them. Also, you can’t decide where your body stores fat (7). Despite many online videos and websites touting the “secret” to getting rid of hip dips, no amount of exercise, diet, or lifestyle will change the shape of your skeleton. Knowing this, you can resign yourself to the normality of hip dips and instead focus on things you can do to make your hips stronger and more stable. Summary Because hip dips are primarily based on genetics and bone structure, you cannot get rid of hip dips through diet, exercise, or lifestyle changes.

Focus on Hip Function Instead Instead of focusing on how your hips look, try to focus on what really matters – your hip strength and stability. The hip is a collective term for the bones of the pelvis (ilium, ischium and pubic bone) and the surrounding muscles. They are important due to their role in stabilizing the body and being one of the largest supporting structures in your body. Good hip strength and stability will help you perform your daily activities more easily and reduce your risk of injury. In fact, weak hips are linked to more knee pain, while performing hip-strengthening exercises is linked to less pain and injury (8, 9, 10). While you can’t change your hip structure, you can perform exercises to strengthen the muscles around them responsible for proper hip movement. The major muscles of the hip include (4, 5, 6): Hip extensors (gluteus maximus, hamstrings, and adductor magnus)

Hip flexors (iliacus, psoas major and rectus femoris)

Hip adductors (adductor brevis, adductor longus, adductor magnus, gracilis and pectineus)

Hip abductors (gluteus medius, gluteus minimus and tensor fasciae latae)

Lateral rotators (quadratus femoris, piriformis, obturator internus and externus, superior and inferior gemellus) By doing exercises that target these muscle groups, you can help with stability and mobility in your hips. Additionally, building muscle mass in the gluteus medius and surrounding muscles can reduce the overall appearance of hip dips. Summary Try to focus on hip strength and stability, which are more important for activities of daily living, injury prevention, and pain relief.

Hip Strengthening Exercises At Home Strengthening your hips can help you perform daily tasks better, relieve knee and hip pain, and in some cases decrease the occurrence of dips. Before beginning any new exercise program, always consult your doctor. 1. Side Hip Openers (Fire Hydrants) These moves target your outer thighs, hips, and side glutes. Make sure your weight is evenly distributed between your hands and knees. To increase the difficulty, you can place a dumbbell behind your knee. Start on all fours as you would for the Cat Cow Pose. Make sure to keep your hands directly under your shoulders and your knees directly under your hips. Exhale as you lift one leg and create a 90-degree angle with your other leg. Keep your knee bent. Inhale as you slowly lower your leg back down. Make sure your knee doesn’t touch the floor before you lift it back up. Do this movement 15 times. On the final rep, pulse your leg in the up position 10 times before lowering. Repeat on the opposite side. 2. Standing lunges with kickback This exercise is great for bringing balance and stability to the body. It works your thighs and buttocks. Make sure you keep your core and front leg and foot engaged throughout the pose. Begin in a standing position with your hands in front of your chest in the prayer position. Inhale and raise your right knee to your chest. Exhale and step back with your right leg. Lower your right knee into a lunge with control. Stay on the ball of your back foot and keep your toes pointed forward. Inhale to bring your right knee back toward your chest. Do 12 lunges. On the last rep, hold your leg back and pulse up and down 12 times. Repeat on the opposite side. 3. Standing Side Leg Raises Standing leg raises help strengthen the muscles on the sides of your hips and buttocks. You may also feel a stretch in your inner thigh. Make sure the movement is smooth and controlled. Don’t jerk or rush the movement, and try to keep your body straight. Don’t lean to either side. For added difficulty, you can perform this exercise with ankle weights. Stand with your left side facing forward near a table, chair, or wall. Using your left hand for balance and support, root in your left foot and lift your right foot slightly off the floor. Exhale and slowly raise your right leg to the side while pointing your right toes forward. Slowly lower your leg as you inhale. Do 12 leg raises on each side. 4. Squats Squats are a great way to tone your thighs, hips, and butt. Make sure your back is straight and your toes are pointing forward. Engage your abs for extra support. You can hold a dumbbell for these squats. Stand with your feet slightly wider than your hips. Exhale as you slowly lower yourself as if you were sitting in a chair. Inhale and stand up again. Repeat this 12 times. On the last rep, hold the bottom pose and pulse up and down 12 times. 5. Standing Side Squats These squats work the sides of your legs, buttocks, and hips. Keep your butt low during these squats. You can also do these squats with ankle weights. Start standing with your feet close together. Lower yourself into a squat position. Move your right foot to the right. Then, bring your left foot to your right foot while straightening your knees and standing upright. Next, step left with left foot while bending into a squat. Bring your right foot to your left foot and stand up straight. Do 10 of these squats on each side. 6. Side lunges Side lunges work your entire leg and help define your hips and buttocks. Make sure the toes of both feet are pointing forward. You can also hold a dumbbell during these lunges. Stand with your feet wide apart. Root in your right foot as you bend your right knee and lower your butt down. Your right leg will be bent and your left leg will be straight. Keep pushing into both feet. Stand up with both feet straight. Do 12 lunges on each side. 7. Side Creases This pose works your thighs and the side of your buttocks. Try to stay low to the ground at all times. Keep the toes of your front foot pointed forward. Make sure you really step aside. You can also do these lunges while holding a dumbbell. Start by standing with your feet together. Lift your right leg and bring it behind your left leg. Lower your right knee toward the floor in a curtsey. Stand up again and bring your right foot in line with your left foot, back to the starting position. Repeat on the opposite side. Do 15 lunges on each side. 8. Glute Bridges This exercise works your glutes and hamstrings. Tighten your abdominal muscles. This will help support your body and work your abs. Lie on your back with your arms beside your body and your knees bent. Let your feet be slightly wider than your hips. Exhale and slowly raise your hips and buttocks. Inhale as you lower yourself back down. Repeat 15 times. On the final rep, hold the top pose for at least 10 seconds, and then open and close your knees 10 times before lowering your hips back down. 9. Leg Kickbacks This exercise helps lift your butt. Keep your core engaged to protect your lower back and do the movements slowly. You can use ankle weights for these exercises. Start on all fours as you would in Cat Cow Pose. Keep your hands under your shoulders and your knees under your hips. Extend your right leg straight. Then slowly raise your leg until it is parallel to the floor. Lower your leg back to the floor. Do 15 repetitions. On the last rep, keep your leg elevated so it’s parallel to the floor. Move your leg up and down 15 times. Repeat on the opposite side. 10. Lying Side Leg Raises These leg raises target your outer thighs and butt. Make sure you’re using the muscles in your hips and buttocks to perform the movements. You can use ankle weights for these exercises. Lie on your right side, making sure your body is in a straight line. Bend your right elbow and support your head with your hand or keep your arm on the floor. Place your left hand on the floor in front of you for support. Slowly raise your left leg in the air, keeping your toes pointed forward. Lower your leg without letting it touch your right leg. Do 20 repetitions. On the last rep, keep your leg up and do 20 pulses. Repeat on the opposite side. Summary Lots of great exercises to do at home can help strengthen your hips. Choosing exercises that work different muscles involved in hip movement will help maintain your hip health.

A lot of people are talking about hip dips lately, but not everyone is sure if they’re good or bad.

Well, the answer is neither. Hip dips are a part of the human anatomy and their occurrence depends on your muscular and skeletal structure. They’re an inward curve or dent in the space where your legs meet your hips. Some people have hip dips, some don’t. Many fitness experts and trainers have listed different ways and means to get rid of them. But before you start getting rid of hip dips, it’s important to know what causes them.

So what causes hip dips?

According to one study, hip dips are a result of the shape of your pelvis. While not every hip flexor is noticeable, we all have it when reduced to a skeleton. It is normal to have them because they are a normal part of your body’s structure. But how your hip dips are visible to others depends on many conditions.

The width of your hips determines your hip dips.

Hip dips are also characterized by the size of the top of your femur.

Hip dips are visible because of the distance between the greater trochanter, ilium, and acetabulum.

Factors such as the length of your femoral neck, the distribution of fat on your body and muscle mass are also responsible for making your hip dips visible to others.

How do you get rid of hip dips?

While many people are comfortable living with hip dips, others are becoming more conscious of what their lower body can look like. If you’re looking to treat your hip dips and say goodbye to them, here are the best exercises you can do.

squats

Squats are the ultimate lower body exercise that will help perfectly tone your glutes. You can also use this exercise to reduce the visibility of your hip dips.

Stand with your feet hip-width apart and crouch. Make sure your knees go over your toes and don’t go over them. Push yourself back to standing with the weight in your heels so your glutes are squeezed on top. You can perform this move with or without weight in your hands.

fire hydrant

As the name suggests, this exercise gives your hip area that much-needed burn, making it more toned as a result. Start on all fours in a tabletop position. Remember to keep your back straight and engage your core. Raise one leg until it forms a line with your buttocks.

Drive the leg up with your knee, making sure both your knees and feet are in line. Squeeze both glutes to ensure your butt stays centered. If your upper body feels uncomfortable with this movement, bring your hands slightly to the side.

glute bridges

For all women who want a muscular and toned buttocks and want to reduce hip dips, glute bridges are the best exercise. You can start by lying on your back and bringing your heels to the mat. The arrangement should be such that your heels are a few inches from your buttocks and your knees are pointing up.

Place your feet slightly wider than shoulder-width apart, with your toes pointing outwards. Make sure your knees are pushing outward to engage your glute laterals. Raise your pelvis in a controlled manner, rest for a second, and then bring it back to the floor.

hip abduction

This movement is the easiest of all. Lie on your side and use your upper arm to support your upper body by keeping it in front of your chest.

Keeping your core and upper body still and tight, raise your top leg up while maintaining this position. Lower your back in a controlled manner. To repeat.

Seated kidnapping

Sit on the floor with your legs bent and your knees touching. Lean back on your hands so that you keep your back straight. Don’t drop while maintaining this position.

Open your knees outward while keeping your feet together. Return to the position you started from. To repeat. You can perform this move with or without a band.

clams

You can begin this movement by lying on the floor on your side and resting your head on the arm resting on the floor. Bend your hips at a 45 degree angle and your knees at a 90 degree angle.

Now push the knee away from your core while keeping your feet pressed together. Pause as you come up and tighten your glutes and abs. Return to the ground. To repeat.

Gluten Rainbow

Another glute move that targets your hip dips and reduces them efficiently are glute rainbows. All you have to do is lay all your fours on the mat. Lift your left leg to stretch it straight out behind you. Move in an arc motion while keeping your leg level with the rest of your body.

Move the leg past your starting position to the side position while tightening your left hip. Return to center and repeat with another leg.

Side lunge

Side lunges are perfect for your quads, glutes, and the rest of your lower body. To perform this move, stand on top of your mat with your feet together. Now activate your core muscles and throw yourself sideways so that you push your butt back.

Keep pushing through the heel of your foot. Repeat on both sides.

Curtsy lunge

This movement is similar to the previous one, with slight differences. Start by standing hip-width apart and jumping backwards. Cross your lunge to the opposite side to create a deep crouch position.

Drive through the heel of your front foot to return to the starting position. Repeat the movement with the other leg.

You can combine the exercise listed above with your other exercise routine and a good diet. Doing these moves regularly can help you achieve toned buttocks and reduce your hip dips more.

So what are you waiting for? Get out your yoga mat and start exercising now. Stay connected to learn more about fitness, beauty and lifestyle.

Share on Pinterest Hip dips surgery is a cosmetic procedure that involves injecting or removing fat in the hip and thigh area. This surgery aims to eliminate indentations on the side of your hips and leave a smooth, curved line from your hips to your thigh. This article explains the steps of hip dips surgery, its risks and potential complications, and everything else you need to know if you’re curious about this procedure.

What are hip dips? In popular depictions of bodies, particularly female bodies, we’re used to seeing a streamlined, semi-circular silhouette that curves outward at the hip and curves back at the thigh. While this may be an image we take for granted as a “normal” or desirable way of looking, many people’s bodies just don’t look like it. “Hip dips” or “violin hips” refer to indentations around the curve from your hips to your thighs. These indentations can occur when the skin on the sides of your hips is tighter against the trochanter, a lower part of your thigh bone. The distribution and amount of fat on your body can make these indentations appear more noticeable. There’s nothing anatomically wrong with having hip dips. They don’t pose a medical risk. But hip dips make some people feel unsafe.

What is Hip Dips Surgery? Hip dips surgery is fat redistribution surgery (also called liposculpture). That is, fat is suctioned out from a part of your body and then injected into the trochanteric area. The goal of this fat grafting is to flatten the curvature of the hips. Alternatively, fat can be removed from the dip area to create a contoured silhouette. Artificial fillers or solid silicone implants can also be used as an alternative to fat grafts.

How is the process? Hip dip surgery is usually an outpatient procedure. Depending on your doctor’s recommendation, you will most likely be put under general anesthesia. Steps of the operation First, fat is removed from your body by liposuction. Fat can be removed from your buttocks, abdomen, or inner thighs. Small incisions are made to remove the fat and they are sewn up and bandaged. The fat is then prepared for reinjection into your body. A machine spins the fat to remove blood and other fluids. The fat is then injected into your hip area. Stitches at the injection site are usually not required. Follow-Up and Recovery Even if you don’t have to stay in the hospital overnight, you need someone to drive you home after a fat graft. After the fat transfer, pain at the injection and cutting sites may occur for a few weeks. Bruising and pain can last 2 weeks or more. You may not notice the result of your hip dips surgery right away. It can take up to 6 months for the autologous fat graft to take full effect.

Non-smokers who are within 30 percent of their ideal body weight, with highly responding skin elasticity, and no history of bleeding conditions may be good candidates for liposuction procedures such as hip dip surgeries. If you’ve recently experienced dramatic weight loss (25 pounds or more), have an autoimmune or bleeding disorder, or are taking blood-thinning medication, your doctor may advise against hip dip surgery. People who have been diagnosed with an eating disorder or other medical conditions that cause body dysmorphia should exercise extreme caution when considering hip dips surgery. It is important to understand that the outcome of this surgery can be somewhat unpredictable and there is no way to guarantee the results you are hoping for. It’s also worth noting that 30 to 70 percent of the fat injected into your hip area during a hip dips procedure can be absorbed by your body in the year following the surgery. For this reason, you should consider additional fat grafting procedures.

Is it safe? Fat grafting and liposuction are considered relatively low-risk and simple procedures. However, as with any surgery, there is always some risk of complications – some of them serious. Common side effects after hip dip surgery include: bruising and pain at the site of the incisions or injections

Fat migration or indentations at the injection site

Swelling and bleeding in the area where fat was removed or injected

Scarring Rarely, hip dip surgery can cause fever and discharge at the surgical site. This can indicate an infection. Minimizing the Risk To minimize the risk of complications from hip dips surgery, carefully follow all of your healthcare provider’s instructions. Here are some additional tips: Keep the area where cuts were made clean and dry.

Do not immerse in water, pools, or hot tubs until cleared to do so by your doctor.

Don’t rush to return to rigorous physical activity until your doctor has given you the green light.

Find a licensed, experienced doctor to perform this procedure (it greatly reduces your chances of developing an infection or other complications from the surgery).

How much is it? Hip dip surgeries are considered cosmetic procedures. That means it is not subject to insurance. You will have to pay the entire cost of the procedure out of your own pocket, including any anesthesia or hospital costs. You may also need to consider the time it will take you to recover from work when adding up the cost of this procedure. Hip dips surgery prices vary based on the cost of living in your area as well as your provider’s level of experience. Prices can range from $8,000 to $11,000, according to people who have had hip augmentation and reported their cost on website RealSelf.

How to Find a Board-Certified Surgeon When considering hip dips surgery, it’s important to find a board-certified and licensed healthcare provider to perform the procedure. Hip dip surgeries are easy and low-risk, but only if the person performing them has the knowledge and experience to perform them safely. You can start your search by using the American Society of Plastic Surgeons’ search tool to find a cosmetic surgeon in your area. Next, you can schedule a consultation with a potential healthcare provider. Bring a list of questions about cost, recovery time, and what to expect from your results. Ask how much experience the provider has with hip dips surgeries and ask for before and after photos. Be sure to disclose any previous cosmetic procedures, as well as any medical conditions and any medications or supplements you are taking. A good cosmetic surgeon will honestly discuss what to expect from hip dips surgery, pointing out that even after this procedure, there’s no guarantee of a perfect hourglass silhouette. A good surgeon may also recommend that you try exercise and diet changes before recommending surgery.

Hip Dips Exercises You may be able to change the curvature of your hips with a workout that targets the area around your hip dips. Following an exercise plan to minimize the appearance of your hip flexors is a safer and less expensive alternative to surgery. Hip and hamstring exercises like side hip openers, lunges, squats, and side squats can tone and lengthen the muscles associated with your hamstrings. A diet high in leafy greens, lean proteins, and healthy fats can also help your thighs and hips take on a curvier shape.

Your panties are perhaps the most important piece of clothing you put on every day. An ill-fitting pair of panties can destroy your comfort for the day, not to mention making you uncomfortable about a flashy underwear line.

The best panties are the ones that are imperceptible under your clothes. Your panties should flatter your figure and be incredibly comfortable.

The most important things to look for when shopping for underwear are high-quality materials and cuts that are well thought out and fit your body shape perfectly.

Your body shape can have a direct impact on your body, but so can your underwear. Bikini briefs, hipster briefs, high-waisted briefs… All styles of lingerie give your bottom a slightly different shape.

Of course, this means that some types of underwear are more flattering than others for your body type. Pear-shaped women should avoid excessive embellishments on their panties, while apple-shaped women feel more comfortable in high-waisted underwear that offers a little more control and support.

The images below show you which briefs best suit your shape, whether you have an hourglass figure, an athletic build or a curvy figure.

Hip dips — sometimes called hip divots or violin hips — are inward curves on the sides of your body just below each hip bone. Until recently, you may not have heard of hip dips or even thought they posed a problem. However, as beauty standards continue to reach new, unattainable levels, hip dips have joined the list of so-called “mistakes” that need to be fixed. Despite the new fascination with getting rid of hip dips, they’re perfectly normal and not something you should or can get rid of. In fact, hip dips are largely determined by your genetics and physique — two things you can’t change. This article provides an overview of everything you need to know about hip dips, including causes and a list of exercises for strong, healthy hips. Share on Pinterest Djordje Djurdjevic/Getty Images

What are hip dips? Hip dips are naturally occurring indentations or indentations on the outside of your thighs just below your hip bone. In some people, the skin in this area is more tightly connected to the greater trochanter of the femur, causing indentation to appear. Hip dips are a normal part of the human body structure and vary in appearance. For some, hip dips are very noticeable and appear as large indentations. For others, they may be less noticeable. Whether you notice them depends on the bone structure of your pelvis and femur. Your appearance can also be improved based on muscle mass and the way your body distributes fat. Summary Hip dips are regular indentations on the sides of your thighs, just below your hip bones.

What Causes Hip Dips? Hip dips are mostly the result of your skeletal anatomy, which is determined by genetics (1, 2, 3). Specifically, how visible your hip dips are depends on (4, 5, 6): the width of your hips

the size of your greater trochanter (the top of your femur)

the spaces between your ilium (part of your pelvis), acetabulum and greater trochanter

the length of your femoral neck

your fat distribution

Your muscle mass. These factors largely determine the shape of your hips and buttocks, as well as the occurrence of hip flexion ( 4Trusted , 5Trusted , 6Trusted Source ). Hip dips are more noticeable in individuals with wider hip bones and greater vertical distance between the ilium and the acetabulum. The size, positioning, and angle of the greater trochanter and femoral head can also affect the visibility of hip dips (4, 5, 6). Overall, this can create greater interbone spacing, ultimately resulting in a more pronounced hip dip. Contrary to popular belief, hip dips are often associated with lower body fat stores in these areas because there is less fat to “fill” the gap. Fat storage in the body is heavily genetic and hormone-based, meaning your ability to store fat in this area is beyond your control (7). While building muscle mass in your glutes and gaining body fat can somewhat reduce the incidence of hip dips, these measures are unlikely to eliminate them entirely. Summary Visible hip dips are mainly caused by the shape of your skeleton, such as: B. the width of your hip bones, as well as the distribution of muscle and fat near your hips and buttocks.

Hip Dips Are Normal Hip dips are perfectly normal and nothing to worry about. As previously mentioned, they are a result of your body’s unique structure and not an indication of your health condition. Likewise, their presence does not necessarily reflect your body fat percentage. Luckily, there’s a growing body acceptance trend, with many social media influencers and celebrities embracing their hip dips for what they are — a normal, beautiful part of the human body. Summary Hip dips are a normal part of human anatomy and are not indicative of your health condition.

Can you get rid of hip dips? Although certain exercises can help reduce the occurrence of hip dips, they won’t completely eliminate them. Also, you can’t decide where your body stores fat (7). Despite many online videos and websites touting the “secret” to getting rid of hip dips, no amount of exercise, diet, or lifestyle will change the shape of your skeleton. Knowing this, you can resign yourself to the normality of hip dips and instead focus on things you can do to make your hips stronger and more stable. Summary Because hip dips are primarily based on genetics and bone structure, you cannot get rid of hip dips through diet, exercise, or lifestyle changes.

Focus on Hip Function Instead Instead of focusing on how your hips look, try to focus on what really matters – your hip strength and stability. The hip is a collective term for the bones of the pelvis (ilium, ischium and pubic bone) and the surrounding muscles. They are important due to their role in stabilizing the body and being one of the largest supporting structures in your body. Good hip strength and stability will help you perform your daily activities more easily and reduce your risk of injury. In fact, weak hips are linked to more knee pain, while performing hip-strengthening exercises is linked to less pain and injury (8, 9, 10). While you can’t change your hip structure, you can perform exercises to strengthen the muscles around them responsible for proper hip movement. The major muscles of the hip include (4, 5, 6): Hip extensors (gluteus maximus, hamstrings, and adductor magnus)

Hip flexors (iliacus, psoas major and rectus femoris)

Hip adductors (adductor brevis, adductor longus, adductor magnus, gracilis and pectineus)

Hip abductors (gluteus medius, gluteus minimus and tensor fasciae latae)

Lateral rotators (quadratus femoris, piriformis, obturator internus and externus, superior and inferior gemellus) By doing exercises that target these muscle groups, you can help with stability and mobility in your hips. Additionally, building muscle mass in the gluteus medius and surrounding muscles can reduce the overall appearance of hip dips. Summary Try to focus on hip strength and stability, which are more important for activities of daily living, injury prevention, and pain relief.

Hip Strengthening Exercises At Home Strengthening your hips can help you perform daily tasks better, relieve knee and hip pain, and in some cases decrease the occurrence of dips. Before beginning any new exercise program, always consult your doctor. 1. Side Hip Openers (Fire Hydrants) These moves target your outer thighs, hips, and side glutes. Make sure your weight is evenly distributed between your hands and knees. To increase the difficulty, you can place a dumbbell behind your knee. Start on all fours as you would for the Cat Cow Pose. Make sure to keep your hands directly under your shoulders and your knees directly under your hips. Exhale as you lift one leg and create a 90-degree angle with your other leg. Keep your knee bent. Inhale as you slowly lower your leg back down. Make sure your knee doesn’t touch the floor before you lift it back up. Do this movement 15 times. On the final rep, pulse your leg in the up position 10 times before lowering. Repeat on the opposite side. 2. Standing lunges with kickback This exercise is great for bringing balance and stability to the body. It works your thighs and buttocks. Make sure you keep your core and front leg and foot engaged throughout the pose. Begin in a standing position with your hands in front of your chest in the prayer position. Inhale and raise your right knee to your chest. Exhale and step back with your right leg. Lower your right knee into a lunge with control. Stay on the ball of your back foot and keep your toes pointed forward. Inhale to bring your right knee back toward your chest. Do 12 lunges. On the last rep, hold your leg back and pulse up and down 12 times. Repeat on the opposite side. 3. Standing Side Leg Raises Standing leg raises help strengthen the muscles on the sides of your hips and buttocks. You may also feel a stretch in your inner thigh. Make sure the movement is smooth and controlled. Don’t jerk or rush the movement, and try to keep your body straight. Don’t lean to either side. For added difficulty, you can perform this exercise with ankle weights. Stand with your left side facing forward near a table, chair, or wall. Using your left hand for balance and support, root in your left foot and lift your right foot slightly off the floor. Exhale and slowly raise your right leg to the side while pointing your right toes forward. Slowly lower your leg as you inhale. Do 12 leg raises on each side. 4. Squats Squats are a great way to tone your thighs, hips, and butt. Make sure your back is straight and your toes are pointing forward. Engage your abs for extra support. You can hold a dumbbell for these squats. Stand with your feet slightly wider than your hips. Exhale as you slowly lower yourself as if you were sitting in a chair. Inhale and stand up again. Repeat this 12 times. On the last rep, hold the bottom pose and pulse up and down 12 times. 5. Standing Side Squats These squats work the sides of your legs, buttocks, and hips. Keep your butt low during these squats. You can also do these squats with ankle weights. Start standing with your feet close together. Lower yourself into a squat position. Move your right foot to the right. Then, bring your left foot to your right foot while straightening your knees and standing upright. Next, step left with left foot while bending into a squat. Bring your right foot to your left foot and stand up straight. Do 10 of these squats on each side. 6. Side lunges Side lunges work your entire leg and help define your hips and buttocks. Make sure the toes of both feet are pointing forward. You can also hold a dumbbell during these lunges. Stand with your feet wide apart. Root in your right foot as you bend your right knee and lower your butt down. Your right leg will be bent and your left leg will be straight. Keep pushing into both feet. Stand up with both feet straight. Do 12 lunges on each side. 7. Side Creases This pose works your thighs and the side of your buttocks. Try to stay low to the ground at all times. Keep the toes of your front foot pointed forward. Make sure you really step aside. You can also do these lunges while holding a dumbbell. Start by standing with your feet together. Lift your right leg and bring it behind your left leg. Lower your right knee toward the floor in a curtsey. Stand up again and bring your right foot in line with your left foot, back to the starting position. Repeat on the opposite side. Do 15 lunges on each side. 8. Glute Bridges This exercise works your glutes and hamstrings. Tighten your abdominal muscles. This will help support your body and work your abs. Lie on your back with your arms beside your body and your knees bent. Let your feet be slightly wider than your hips. Exhale and slowly raise your hips and buttocks. Inhale as you lower yourself back down. Repeat 15 times. On the final rep, hold the top pose for at least 10 seconds, and then open and close your knees 10 times before lowering your hips back down. 9. Leg Kickbacks This exercise helps lift your butt. Keep your core engaged to protect your lower back and do the movements slowly. You can use ankle weights for these exercises. Start on all fours as you would in Cat Cow Pose. Keep your hands under your shoulders and your knees under your hips. Extend your right leg straight. Then slowly raise your leg until it is parallel to the floor. Lower your leg back to the floor. Do 15 repetitions. On the last rep, keep your leg elevated so it’s parallel to the floor. Move your leg up and down 15 times. Repeat on the opposite side. 10. Lying Side Leg Raises These leg raises target your outer thighs and butt. Make sure you’re using the muscles in your hips and buttocks to perform the movements. You can use ankle weights for these exercises. Lie on your right side, making sure your body is in a straight line. Bend your right elbow and support your head with your hand or keep your arm on the floor. Place your left hand on the floor in front of you for support. Slowly raise your left leg in the air, keeping your toes pointed forward. Lower your leg without letting it touch your right leg. Do 20 repetitions. On the last rep, keep your leg up and do 20 pulses. Repeat on the opposite side. Summary Lots of great exercises to do at home can help strengthen your hips. Choosing exercises that work different muscles involved in hip movement will help maintain your hip health.

Main muscles: Abdominals, obliques

Secondary Muscles: Lower Back

Equipment: No equipment

Plank Hip Dips Instructions

1. Start in a low plank position with your body in a straight line, your elbows bent and under your shoulders, and your feet hip-width apart.

2. Rotate your hips to the right and dip your body almost to the floor.

3. Return to starting position and repeat on left side. Switch sides until the sentence is complete.

Proper form and breathing pattern

Keeping your core engaged at all times, push your belly button towards your spine and breathe slowly and deeply. Keep your head and neck relaxed and immerse your body as deeply as possible without losing your form.

From the store

exercise benefits

The Plank Hip Dips is a modified version of the elbow plank with added hip rotation that further engages your core. This exercise will strengthen your abs, obliques, and lower back and help trim your waist. It also improves the flexibility of your spine and can help improve your balance, stability, and posture.

Plank hip dips demonstration

Sets and Reps

To gain core strength and practice proper exercise form, start with elbow planks and side planks first. Once you’re comfortable with your form, add 2 or 3 sets of 30-second to 1-minute low plank hip dips to your workout routine.

calories burned

To calculate the number of calories burned doing the Low Plank Hip Dips, enter your weight and the duration of the exercise:

Related core exercises

Try these other core exercises to tone, tone, and strengthen your abs, obliques, lats, and lower back:

Lateral bend of the dumbbell

touching toes

chop wood

scissor kicks