Are you planning to get rid of the hip dips? If yes, then you can get the best exercises that work for you in all respects. You have to make sure that you do not make any wrong moves while practicing exercise in this pose.

Proper planning can make things happen in your favor while you want to improve health in the correct order. So work out the plans that can help you to achieve your objectives in the right order.


What Is Hip Dips?

Hip dips are the inward depression present alongside your body that is present below the hip bones. Some of the people may call them the violin hips. Despite the outer edges of the hips, the following edges on your body look like that of the curve.

These indentations are slightly and barely noticeable. Sometimes these form the regular part of the body structure.

What Causes The Hip Dips?

When your body’s skin is tethered, attached, on the deeper part of the thigh bone, the Hip dips occur in your body. It is one of the best places of your body that you need to take care of while you cause the hip dips.

The cause of the hip dips can be more or less depending on your pelvis width and them. It is one of the best means to identify the relevant results of the hip dips that can work well for you when you want to reduce your body pain.

Exercise Which Minimizes The Hip Dips In Your Body

Several exercises can minimize the hip dips in your body. First, you have to identify the facts that can work well in your favor. Then, in all aspects, you have to make things happen in your turn.

The exercise that works to tone and strengthen your body is as follows:- 

  • Thighs
  • Hips
  • Abdominals
  • Buttocks

1. Side Hip Openers By The Use Of Fire Hydrants

These movements target your outer thighs, side buttocks, and hips. But, first, you have to make sure that your weight is evenly distributed between your knees and hands. Next, you can use the dumble behind the knee, which increases the level of your difficulty.

There are specific poses that you have to follow while you are practicing the side hip openers like:-

  • Make use of the cat-cow pose while you are coming on to your fours. Ensure that you put your knees underneath your shoulders. Also, keep your knees underneath your hips. 
  • Inhale as you make the lift with one leg up at the angle of 90 degrees. You have bent your knee in one position. 
  • Lower your leg back down slowly. Keep your knee before you touch the floor lift it again. 
  • Try out this movement 15 times a day. First, pulse your leg in the upper position before you can lift it. 
  • After that, repeat it on the opposite side.    

2. Standing Kickback Lunges


For providing balance and stability in your body, you have to work on your thighs and buttocks. Ensure that you always keep your foot and the front leg engaged in the right order to avoid the hip dips pain in your body. Keep engaging your core throughout the pose as well.

  • Keep yourself in the standing position in front of your chest and in the prayer position. 
  • Lift and inhale your right knee on your chest. 
  • Exhale and lift your arms up alongside your ears along with your palms. It will help you to face each other while you step one foot back. 
  • Keep your right knee sink onto your lunge. You can choose to stay on the backfoot while keeping your toes facing forward.      
  • Lift your right knee back on your chest at the same time return your hands to the prayer position.   
  • After that return to your original position. 

3. Standing Side Leg Lifts

Standing leg helps you to lift and helps you to develop the muscle alongside the hips and butts. You can also feel as well as you can stretch your inner thigh. Ensure that your movement is controlled and steady.

Do not jerk and rush into any movement. Work out the ways that can work well in your favor. Keep your body straight and do not lean on the other side.

  • You can stand near the table, chair, and the wall by facing forward to the left side.
  • Give the support and balance to your left foot and lift the right foot slightly to the floor.
  • Lift your right leg slowly and inhale to the left.
  • Slowly inhale the right leg slowly to the opposite side.
  • On both, sides do 12 leg lifts.

4. Squats


To tone your thighs the squats are a great way to do it. Ensure that you keep your back straight and keep the toes facing forward. For extra support engage your abdominal muscles in the right direction. You are free to hold the dumbbell while holding these squats.

There are certain exercises you can perform while you are practicing the squat exercises for removing your pain. 

  • Slightly wider than your hips stand on your feet. 
  • Slowly lowering down the chair so that you can exhale. 
  • Stand back up and inhale slowly. 
  • Repeat these poses 12 times. 

5. Standing Side To Side Squats

All these squats work while you work on your sides on the buttocks, hips, and legs. During doing this exercise you can keep your butt on the lower side. This exercise can reduce the pain of your hip dips on your body. Using the ankle weights you can make use of these side squats.

Certain moves of the exercise can help you to make your move in the close position. Some of these Side Squats moves is as follows:-

  • First, stand in the close position of your feet. 
  • You can come down low in the squat position. 
  • To the right, you can move your right foot. 
  • Bring together the left and the right foot together.   
  • You have to do these 10 squats on each side. 

6. Side Lunges

Side Lunges

On your entire leg, the side lunges. It will help you to get rid of these facts while you want to develop with the help of the proper hips and the buttocks. Ensure that you keep your toes on both feet facing in the forward direction. If you want you can hold the dumble in the forward lunges.

There are certain steps that you need to follow at your end. Work out the ways that can help you to get rid of the hip dips immediately.

  • Directly underneath your hips, you can stand with your feet. 
  • Make use of the right foot to stand over your hips. 
  • Start to continue pressing in both feet. 
  • Bring both the feet together by standing upon it. 
  • Make use of the 12 lunges on each side.    

 7. Side Curtsy Lunges

On your thighs and on your buttocks you can stay low to the ground all the time. Facing forward you can keep your front foot in the right direction. Work out the plans that can work well in your favor.

Some of the simple steps you can follow to do this exercise in the proper manner.

  • You can start while you keep standing on your feet together. 
  • Lift the right leg and keep it behind your left leg. 
  • In your curtsy lunge, you can drop your right knee. 
  • You can start doing the 15 lunges on each side. 
  • Try to repeat this process on the opposite side as well. 

Some Essential Details On How To Get Rid Of Hip Dips

If you want to know how to get rid of hip dips, make sure that you choose remedies/exercises that improve the functionalities of your hips. In other words, the focus should be less on the appearance of your hips.

Hips is an umbrella term for ilium, ischium, and pubis bones. It also includes the adjacent musculature.

Do you know why these bones and muscles are so important? Because they work like a balancing factor for your body. Also, they help in maintaining the balance of your body.

So, having good hip health is important. Otherwise, you will face difficulties in movements and have problems in regular activities.

Further, compromised hip health gets translated into frequent injuries and accidental falls.

Also, sometimes, your knee pain can be a result of your weakened hips. So, you must start exercises that strengthen your hip and reduce pain as well as the risks of injuries.

Will these exercises change my hip structure? No, they won’t, but they will improve the strength and functions, for sure.

What Are The Muscles In The Hip?

The muscles in the hip determine proper movements and how the hip functions. The major muscles are:

Muscle Group Name
Hip Extensors Hamstrings, gluteus maximus, and adductor magnus
Hip Flexors Pectineus, adductor longus, adductor magnus, gracilis, and adductor brevis   
Hip Adductors Adductor brevis, adductor longus, adductor magnus, gracilis, and pectineus
Hip Abductors Tensor fasciae latae, gluteus medius, and gluteus minimus
Lateral Rotators quadratus femoris, piriformis, obturator internus, and externus, superior, and inferior gemellus


Exercises that target these muscle groups improve your mobility by maintaining and boosting hip functions.

In addition, if you want to improve the appearance of your hip, you can work on the gluteus medius and its surrounding muscles. If these muscles have an increase in muscle mass, your hip will look better. 

Final Takeaway

These are some of the essential exercises you need to practice if you want to know how to get rid of hip dips.

However, consulting an expert in the beginning will help you to get the techniques right. 

You must not make your choices in grey when you want to improve your health in the right direction.

Once again, the focus should be more on improving the functionalities of your hip and avoiding injuries.

However, with strengthened muscles, you will also have an improvement in the appearance of your hip. 

Read Also:

What's your reaction?

In Love
Not Sure
Arnab Das is a passionate blogger who loves to write on different niches like technologies, dating, finance, fashion, travel, and much more.

    You may also like

    Leave a reply

    Your email address will not be published. Required fields are marked *