Get Dip-tastic: The 30 Day Hip Dip Challenge

Hips dips

Hips dips

Mai Delacruz

Mai Delacruz
Personal Fitness Trainer & Health Coach

Updated on 3/18/2023

It makes absolutely no difference what any of the people say.

You can overcome the effects of heredity by maintaining a healthy diet and an exercise routine on a regular basis.

It is not out of the question for you to achieve your goal of having hips that are fuller and more rounded.

The muscles that surround your hips can be grown with the help of this 30-day training regimen that focuses on hip dips.

It is present in all people, including males. As a result, this is something that may be considered perfectly typical. It's fine with me that a lot of women don't have a problem with it.

Only those individuals who want larger and wider hips as a result of increased muscle growth should consider doing this.

By continuing to do this, the region around the hip dent will eventually be filled in.

When you have finished going through this reading guide, you will have an actionable plan that you can put into action and immediately begin to see results.

The Methodical Strategy For Performing Hip Dips

hip dips

hip dips

There are two bones(1) that are responsible for creating the dips.

  • Illium
  • Femur
    If these two bones are significantly closer together, as they are in some people, it indicates that your hip drop is less severe.

But, on the other hand, this can indicate that you have these two bones significantly spaced apart, which will result in a greater hip dent.

You are well aware at this point that your bone structure cannot be altered.

As a result, the only choice left is to concentrate on strengthening the gluteal muscles that surround the hip area. The gluteus medius and gluteus minimus will be the primary muscles that are worked throughout this exercise.

A Rundown Of The Exercise Involving Hip Dips

Hips dips

Hips dips

You will need a resistance band and a single dumbbell ranging in weight from 10 to 20 pounds in order to complete this workout regimen.

You are welcome to use the calendar that has been provided for the next 30 days.

It will inform you of the appropriate number of sets and reps for the day that you are working out.

The next step in the hip dent workout challenge is going to be a deep look into the three primary workouts that make up the challenge.

Let's get started

1. Perform A Squat Band Walk

Hips dips

Hips dips

This technique is going to focus primarily on the smaller and middle gluteal muscles of your posterior thighs.

The standard squat exercise is performed with a few minor adjustments, as seen above. You'll be moving around on foot, as the name suggests.

How To Go About It

  • Place the resistance band so that it crosses over the top of your kneecaps.
  • This is how you perform a proper squat, stand with your feet shoulder-width apart and crouch down until your thighs are parallel to the floor.
  • First, you are going to step forward with your right leg, and then you are going to step forward with your left leg.
  • Repeat the process after moving backward until you reach the starting location.
  • Make sure that you move gently during this exercise so that you can feel the stress that is being applied by the resistance band.

2. Extending The Belt Around The Fire Hydrant

Hips dips

Hips dips

The gluteus maximus, together with the gluteus minimus and gluteus medius, will be the focus of this particular exercise.

This is, without a doubt and absolutely, one of the very greatest workouts for simultaneously developing your hips and your thigh muscles.

How To Go About It

  • Before you make contact with the ground, loop the resistance band around the top of your kneecaps.
  • You are going to get into the donkey kick stance by first getting down on all fours.
  • Raise your right leg to the side as slowly as you can and go as high as you can, then pause for one second.
  • Ensure that you are feeling the full force of the resistance band's tension while you are pausing the exercise.
  • Repeat the previous step while slowly lowering your leg until it is in the beginning position.
  • Carry out the specified number of sets and repetitions for each leg.

3. Dumbbell Squat Performed With One Leg Only

Hips dips

Hips dips

When performing this exercise, begin with a dumbbell that weighs between 10 and 15 pounds.

But if you find that it is still insufficiently heavy, you should try increasing the weight to 20 pounds.

a push with one leg only
Always keep in mind that the more weight you lift, the more your gluteal muscles will expand. This is a direct correlation.

How To Go About It

  • It would be best if you sat on a bench to provide your back some support while you keep your right hand on the dumbbell that should be placed on your pelvic area.
  • You can provide support for your body by crossing your right leg over your left knee cap and standing on your left leg.
  • Check to see that your buttocks are just skimming the surface of the ground but are not actually contacting it.
  • You are going to push your hips up toward the ceiling and squeeze your glutes as tightly as you can at this point.
  • After holding that position for one second, you should go back to the starting place and then repeat the process.
  • Carry out the specified number of sets and repetitions for each leg.

The Workout Plan For Hip Dips For The Next 30 Days

30 days workout plan

30 days workout plan

Executing Actions In A Measured And Controlled Manner

If you are able to make these moves correctly, you will see results much more quickly.

When performing any of these exercises, you need to ensure that you keep a firm contraction in your glutes throughout the whole movement.

Also, be sure that you are moving slowly and with control while you do it.

If you try to rush through the repetitions, your muscles will not be engaged and stimulated as effectively as they could be. You will see greater gains in muscle size and strength if you subject your muscles to tension for longer periods of time.

This should be something that you work on during each and every workout so that it becomes ingrained in your mindset.

You shouldn't just gloss over something; instead, you should ensure that you give it your whole attention.

If you master this one trick, you will be able to achieve unbelievable levels of success.

Increasing Glute Size Through Diet



You were prepared for this outcome.

And each and every competition or exercise program must include a mention of it.

Your eating habits are the ultimate decision-maker when it comes to the success or failure of any fitness goal you set for yourself.

It makes absolutely no difference if your goal is to reduce your body fat, increase the size of your buttocks, or broaden your hips.

Even if you're sticking to the fitness schedule and haven't missed a single day, the success or failure of your efforts comes down to what you eat.

"You cannot out-train a bad diet."

As a result, in order to make things simpler for you, we have designed a meal plan for the next week that you can stick to.

These are the kinds of food items that are readily available in the supermarkets of any nation, regardless of where you happen to be.

Follow This Action Plan For Hip Dips For The Next 30 Days

Hips dips

Hips dips

It is possible to overcome the effects of heredity by adopting a well-balanced diet and following a rigorous exercise routine only in 30-day hip dip challenge.

The human body is an intricately designed piece of machinery.

You have the ability to train it and build it up to be whatever you want it to be.

And you accomplish this by providing it with food and subjecting it too strenuous physical training.

It has been completed a great number of times.

  • A slender girl who builds up her muscle mass in a way that is both healthy and lean.
  • A woman who was born with a smaller than average buttock but who eventually developed a larger one.
    To achieve all of this, you only need to maintain a balanced diet and engage in regular physical activity.

Therefore, if your present objective is to make your hips fuller and curvier, following this exercise routine will assist you in achieving that aim.

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Don't put it off since there will never be a good time to deal with it. Right now is the ideal moment to get anything done.