How To Get Rid of Hip Dips

Lately, one worry people face in their pursuit of enhanced physical fitness and body silhouette, is the elimination of irritating hip dips. But what exactly are hip dips, and why do they form in the first place?

So, what exactly are hip dips? 

In a nutshell, hip dips is the name given to the area where your body curves inwards, just below your hip and they are completely natural. They can be prominent or hardly there and are a natural part of everyone’s overall body structure.

Hip dips happen when your skin is attached to the thigh bone and can be very prominent or not, and it can depend on the size and the shape of your hips, pelvis bone, and your levels of body fat as well, which is why some people have them and others don’t seem to.

Are There Any Exercises to Get Rid of Hip Dips?

The good news is that you can undertake exercises that target hip dips by helping you to increase muscle and reduce the fat in that area. You need to do the exercises in front of a mirror to make sure you are getting the right form. 

You can start with one or two sets every day and then increase them over time as you get used to them. The aim is to spend 20 minutes a day working on these sets, around four times every week, to see the results you want to achieve. 

Here are some of the main exercises to try:

Side Hip Opens

You can use these to target your hips and thigh muscles and make sure your weight is even across both your hands. To do this, get onto your hands and knees and have your knees under your hips directly. Breathe in, lifting up one leg to 90 degrees from the other leg, while your knee remains bent, and then lower the leg down. Don’t let your knee touch the floor, lift it up again and you need to repeat this 15 times before repeating it on the other leg. 

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Standing Lunges

How To Get Rid of Hip Dips

Keep your core fully engaged while doing this exercise to make it the most effective possible. Stand up with your hands in front of you, breathe in and bring up your right knee to chest level. Breathe out and bring your arms up towards the ceiling as you lower your leg back down. 

Then lower your right knee into a lunging position. Breathe in and then lift your knee back towards your chest and bring your hands back up. Do this movement 12 times and then repeat it again on the other leg.

Side Squats

How To Get Rid of Hip Dips

You need to keep low while carrying out these squats and don’t come right the way up. You can use ankle weights to make the exercises work harder for you. Stand with both your feet together and lower down into a squat position. 

Then you can shift your right foot across to your right side and move your left foot across towards the right foot. Take the left foot towards your left and then move the right foot across to meet it. Do ten of these on each leg.

Standing Leg Raises

How To Get Rid of Hip Dips

Standing leg raises need to be undertaken slowly and in a controlled way while keeping your body in a straight line, otherwise you might pull a muscle. You can add weights if you want this to work even harder for you. 

You need to stand up next to a table so you can hold on to balance. Lift up your right foot, breathe in and then lift your leg out sideways. Lower it down as you breathe out. Do this 12 times for each leg. 

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How To Get Rid of Hip Dips

Squats will help to tone your butt and thigh zones and are great exercises for getting rid of hip dips. You need to keep your spine straight and engage your core as you do them. Stand up and keep your feet apart and breathe out as you lower down into a squat position. Breathe in as you stand up and repeat 12 times.

Leg Raises

How To Get Rid of Hip Dips

These exercises are great for working your butt muscles and really help to get rid of hip dips. Try making them work harder for you by adding in weights. Start by lying on your side and rest your head on your right hand. 

Raise your left leg up and then lower it but not all the way down. Repeat this 20 times, before switching sides and doing the same on your right leg.

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Side Lunges

How To Get Rid of Hip Dips

Side lunges are perfect exercises for getting rid of hip dips and helping to strengthen your legs at the same time. You need to stand straight, keeping your feet aligned with your hips. Move the left foot towards the left. Lower your body down keeping the left leg bent while the right leg remains straight. Stand up and move your feet together, then repeat using the opposite leg. Do this 12 times on each side. 

Glute Bridges

How To Get Rid of Hip Dips

For this exercise, you need to lie down and bend your knees up and your feet apart. Breathe in before lifting your hips into the air. Hold the position and breathe out as you lie back down again. Repeat this 15 times.

Leg Kicks

For these exercises, you need to fully engage your core and work it out slowly to avoid any kind of injury. Start out on all fours before stretching the right leg behind you and lifting it up high. Lower the leg down again and repeat this 15 times. Then repeat this on the other leg.


Hip dips can be annoying, but the good news is that with exercise and a good diet, and hydration it is possible to improve and change your shape to get rid of them. Changing your clothes style can also help as they can seem more prominent in some clothing styles than others. But it’s important to remember that hip dips are a natural part of your body structure and nothing to be embarrassed about.

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