The Ultimate Workout Plan For Hip Dip Transformation

The ultimate workout plan for hip dip transformation

Mai Delacruz

Mai Delacruz
Personal Fitness Trainer & Health Coach

Updated on 11/29/2022

What Do Hip Dips Mean?

You've probably heard about a new buzzword called "hip dips." This new phrase refers to the natural indentations on the side of the upper thighs below the thigh bones. You've probably heard about this new buzzword. It's widespread, and most of the time, it's determined by your genes and bone structure. The good news is that you can incorporate an exercise program into your routine to help shed those extra pounds. Of course, it is a trendy, decision hip dip transformation.
 It is entirely up to the individual, and many people have it.

Whether or not you have noticeable hip dips depends primarily on how much muscle mass you have and how fat is distributed throughout your body. Doing away with them is now considered desirable because doing so can help make clothes fit better and give you an even look across your hips, and this trait is desirable for both men and women.

hip dips

What Are The Causes Of Hips Dips, And Can You Get Rid Of Them?

As the skin attaches to the greater trochanter of the femur on both sides, it is responsible for the appearance of hip dips, which are depressions in the skin that look like indentation-like marks. The bone structure between the pelvis and the femur in each individual determines how noticeable the hip dips are in each person. The amount of building muscle you have and how your body fat is distributed are the primary factors determining how smoothly your hips transition into your waist. Several exercises that you can do will make it very simple for you to manipulate your appearance in a way that will result in a smooth transition between your hips and your waist. If you follow a few of the steps in this workout plan, you should be able to eliminate hip dips.

exercises hip dips

10 Best Exercises To Eliminate Those Pesky Hip Dip Until Forever

The most effective and simple method for reducing the appearance of hip dips is performing exercises targeting them. Practices for the hip dip don't have to be challenging to be effective. Consistently maintaining this routine is the most effective way to eliminate hip dips. You don't need a gym membership or expensive equipment to perform these exercises on your hip dips. Complete 5–7 of these moves each week, and you will notice a reduction in their size.

1. Lateral Leg Lifts

Lateral Leg Lifts

You only need a mat to carry out this particular workout! However, you can make it even more effective by adding some weight to your ankles as ankle weights or using a resistance band. Your current level of fitness will determine which variations of the exercise you should perform. To begin this exercise, you should roll over onto your side and lay there. Straighten the leg you will be lifting to the maximum extent possible. On the other side, repeat the process. Check that you perform the same number of repetitions on both legs.

 

Equipment

  • Yoga Mat

Yoga Mat

 

  • Ankle weights (optional)

Ankle weights

 

  • Bands that offer resistance (optional)

Bands that offer resistance

Orientation

  • Begin by standing there.
  • Raise one leg to the side while keeping the toes pointed in the same direction.
  • If you need to, you can balance yourself on a chair, table, or the wall.

Different Versions

  • Pulsing leg lifts
  • Lying

2. Squats

Squats

 

You can always incorporate some dumbbells or kettlebells into this exercise if you want to make it more challenging. The fact that we regularly engage these major muscle groups in our legs makes it much simpler to put on weight. This is a workout that we can be done virtually anywhere. As long as your pants are stretchy, performing 10 to 30 squats every day can assist you in reducing the appearance of hip dips.

Tools

  • Kettlebell/dumbbell (optional)

Kettlebell and dumbbell

 

  • Bands that offer resistance (optional)

Bands that offer resistance

Orientation

  • Maintain a central stance between your feet and your hips.
  • -Make a crouching motion as if you were sitting in a chair.
  • Make an effort to keep your knees from moving forward of your toes.

Different versions

  • Squats with a band at the side
  • Squat jumps
  • Pulsing squats

3. Fire Hydrants

Fire Hydrants

 

Yes! The interaction of a dog with a fire hydrant inspired these naming. But you shouldn't overlook these repetitions because they offer a fantastic opportunity to work your hip abductors, gluteus medius, gluteus minimus, and gluteus maximus muscles, as well as your core!

Tools

  • Bands that offer resistance (optional)
  • Ankle weights (optional)

Orientation

  • Put your hands and knees on a tabletop and get down on your hands and knees.
  • Raise one leg toward the ceiling while slowly rotating the other leg at the hip to create a right angle with the opposite leg. Keep the knee bent as you perform this movement.
  • Repeat the process while returning to the starting position.

Different versions

  • Throbbing
  • Joined forces
  • Weighted

4. Lunges

lunges exercises

 

Lunges are simple to perform, and you won't need special equipment. If you want to work your quadriceps more effectively, you can increase the difficulty of this workout by holding dumbbells or using resistance bands. Your glutes and the area around your hip dips will both benefit from using weights.

Tools

  • Dumbells (optional)

Dumbells

 

  • Bands that offer resistance (optional)

Orientation

  • Take a stance with your feet touching one another.
  • Extend one foot beyond the width of your hips and hold it there.
  • Make like you're sitting in a chair by bending one knee and bringing the butt down to the same level.

-The leg on the opposite side should extend in a straight line.

  • Repeat the standing back up to the center step.

Different versions

  • Side
  • Side curtsey
  • Jumping
  • Reverse
  • Kickback
  • Kickback in the standing position

5. Glute Bridge

GLUTE BRIDGE

 

You only need a yoga mat to perform the glute bridge exercise properly. This is an excellent exercise for strengthening your core and the thin bands of muscle that wrap around your pelvis and hips. You can help improve your heart and glutes to reduce the appearance of hip dips by engaging your hips in an unusual lateral motion and fighting against gravity, and this will help engage your core muscles.

Equipment

  • Bands that offer resistance (optional)

Orientation

  • Place yourself on the floor in a horizontal position with your feet flat (about shoulder-width apart) and your knees bent.
  • Raise your hips and butt towards the ceiling while simultaneously activating the core muscles in your body.
  • Come back down to the ground, and do it again.

Variations

  • One-legged
  • Banded
  • Keeping a dumbbell in one hand

6. Kickbacks

 Kickbacks

 

A simple exercise to perform on a mat that packs a significant punch, you will feel the burn after this one. When performed properly and regularly, kickbacks are the most effective exercise for "butt lifting," They also have the added benefit of reducing the visibility of hip dips. As time goes on and the movement becomes more accessible, you should make it a point to concentrate on both expanding and consciously contracting your range of motion.

Tools

  • Ankle weights (optional)

Orientation

  • Put your hands and knees on a flat surface and get into a tabletop position.
  • Raise one leg directly towards the ceiling while keeping the other leg you use for reps straight as it comes up. Start by pivoting one leg at the hip while keeping the other leg's knee bent.

Variations

  • Ankle weight
  • Banded
  • Variations in the foot's angle of attack
  • Smaller pulses

7. Donkey Kicks

Donkey Kicks

 

The true secret to effectively performing donkey kicks is maintaining a bent knee throughout the movement. They are a fantastic exercise not only for your glutes but also for your upper thighs, and I highly recommend doing them. Adding ankle weights will help keep it challenging as your legs get more substantial.

Tools

  • Ankle weights (optional)

Orientation

  • Put your hands and knees on a flat surface and get into a tabletop position.
  • Turn one leg over at the hip, keeping the knee bent, and raise it directly towards the ceiling, forming a 90-degree angle with the leg facing the opposite direction.

Different versions

  • Ankle weight
  • Smaller pulses

8. Clamshells

 Clamshells

 

When you feel like your energy is flagging, it's a good idea to work on your clamshells. They focus on activating your glutes by isolating your inner thighs. It is essential to make small pulses because overly dramatic movements with your legs can reduce the exercise's effectiveness.

Tools

  • Yoga mat
  • Bands that offer resistance (optional)

Orientation

  • Place yourself on your side and bend your knees.
  • To perform this exercise, you must prop up your upper body and raise your top knee until it is level with your shoulder.
  • Perform the same number of repetitions on each side but with smaller pulses.

Variations

  • Try extending the top leg in a straight line for an additional strength test.

9. Step Downs

Step Downs

 

Exercises that involve stepping down with one leg can only assist you in activating your core, improving your balance, and making it simpler to eliminate hip dips. You will need a stable stool or an exercise platform to complete this one.

Tools

  • Having a firm surface on which to walk or stand is essential.
  • Dumbells (optional)

Orientation

  • Begin by going to your starting platform.
  • Take backward steps while alternating your legs.

Different versions

Many people do this exercise while holding onto dumbbells for the additional weight challenge, making the movement significantly more difficult.

10. Glute Rainbows

Glute Rainbows

 

The glute rainbow is an excellent exercise for strengthening your hip rotators and maintaining the stability of your spine.

Tools

  • Yoga mat

Orientation

  • Put your hands and knees on a flat surface and get into a tabletop position.
  • Raise one leg at a right angle to the other.
  • While doing so, keep your thigh in line with your hip as you move it back and forth within a half circle.

Different versions

  • Bands of resistance

Before And After Images Of The Transformative Hip Dip

BEFORE AND AFTER IMAGES

 

To see the before and after results of this workout, you need to perform between five and seven exercises every week for three weeks. Create a plan at the start of each week to figure out when to include them in your schedule. Since they focus primarily on working out your lower body, you should schedule them so that they fall on the same day as your "leg day" whenever possible. However, any one of these exercises can serve admirably well on its own as a standalone workout. You only need your body weight and a yoga mat to perform most of these exercises; therefore, you have no excuse to avoid incorporating them into your routine.

befor and after

You can lose unwanted fat around your stomach for hip dip transformation by performing these workouts, which include high-intensity cardiovascular activity. To eliminate the appearance of hip dips, you need to burn fat while also focusing on building muscle around your hips. As you get more ripped, you'll have to ensure that your body gets everything it requires to recover from staying that way. After a strenuous workout, your muscles need protein to help them recover so they can continue to grow and become stronger. To gain power, you need to provide your body with the nutrients it needs; consuming high-protein beverages and snacks will ensure that you can only achieve the muscles you desire. Give your glutes the boost they need to end those pesky hip dips once and for all, finally.

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