Try These Best Exercises to Get Rid of Hip Dips

Updated on April 10th, 2020
hip dips exercise

The inner depression along the sides of the body below the hip bone is called hips dips. They are also known as violin dips. When the skin around the hips is attached to the inner and deeper part of the thigh bone called trochanter, hips dips occur.

The distribution of fat and muscles in the body structure results in this. The prominence of hip dips depends upon the shape of the pelvis(1), the amount of body fat, and the width of the hips. This is easily correctable by following some hip dips exercise.

Exercises for Hip Dips

Hip dips’ exercise is essential to minimize the cosmetic gap between the hips. The exercise to treat them must be focused on toning the core and those that will fill out the hips.

1. Side Hip Openers

Why does it work?

This hip dips exercise works by targeting the thighs, hips, and buttocks. By distributing the weight between hands and knees, it helps in toning the body.

How to Do?

  • Sit with hands under the shoulders and knees under the hips.
  • Breathe in a while lifting one leg and maintain a 90-degree angle to the other leg. The knee should be bent.
  • Lower the leg slowly while making sure the knee doesn’t touch the floor before being lifted again.
  • Repeat on the opposite side.

How Much to Do?

Repeat this exercise 15 times daily.

[ Read: Exercise for Hip Pain ]

2. Standing Kickback Lunges

Standing Kickback

Why Does it Work?

This hip dips exercise works by providing stability and balance to the body. It focuses on the buttocks and thighs and keeps the core engaged throughout.

How to do?

  • Stand in a prayer pose with hands in front of the chest.
  • Breathe in and lift the right knee to the chest.
  • Breathe out and lift the arms beside your ears, keeping the palms facing each other and step on your right leg backward.
  • Sink the right knee in lunges, and stay on the ball of the back foot and keep the toes facing forward.
  • Breathe in and bring the right knee to your chest simultaneously with your hands and return to prayer position.

How Much to Do?

Repeat the lunges 12 times. You must do this exercise 3 times a week.

[ Read: Ways to Get Rid of Hip Dips ]

3. Standing Side Lift Squats

Image: ShutterStock

Why Does it Work?

Side hip exercises work building the muscles along the butt sides and hip side. It stretches the inner thigh and helps to minimize them.

How to Do?

  • Stand and face forward with a chair or table to your left side.
  • Use the left hand for support and lift the right foot slightly off the floor.
  • Breathe in and slowly lift the right leg to the side.
  • Breathe out slowly and cross the opposite leg.

How much to do?

Repeat these 12 times. Do it daily for effective results.

[ Read: Yoga for Hip Pain Relief ]

4. Squatting

Why Does it work?

This hip dips exercise helps to tone the thighs, butt, and hips. It engages the abdominal muscles(2) to make extra support.

How to do?

  • Stand to keep your feet wider than your hips.
  • Exhale and lower down like you would sit on a chair.
  • Inhale and the stand.

How much to do?

Do this 12 times. Repeat twice every day for effective results.

5. Standing Side to Side Squats

Why Does it Work?

This hip dips exercise works as it focuses on the sides of thighs, legs, buttocks, and hips. It builds muscle and reduces fat minimizing its appearance.

How to Do?

  • Stand and keep the feet together.
  • Go low and squat.
  • Move one foot to the right and bring the left foot to the right foot.
  • Then, move your left foot to the left and move the right foot to the left foot.

How Much to Do?

Squat by repeating this ten times on each side. Do it at least thrice weekly.

[ Read: Exercises to Lose Thigh Fat ]

Lifestyle Changes You Need to Make to Get Rid of Hip Dips

While you can focus on exercises to get rid of hip dips, it is also essential that you follow a healthy diet and lifestyle besides doing hip dip workout.

  • You must have a decent water intake and ensure your body gets the minimum required calories.
  • Reduce consumption of junk, alcohol, and sugary drinks.
  • Maintain a proper exercise routine but seek doctor’s permission if you have been suffering from arthritis or a pre-existing health condition.

The Bottom Line

There is no quick fix to this by doing hip dips exercise. The results appear gradually only if there is consistency in your exercise regime. Stay in a positive environment and set short and long term goals for yourself.


1. Are hip dips genetic?

Hips dips are related to the bone structure more than your genes. It can be slightly dependent on muscle size and fat.

2. Can a hip pointer get worse?

For teens suffering from a hip pointer, they must take rest. Avoid any activities that may trigger the pain and make it worse.

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