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.
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.
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.
Repeat this exercise 15 times daily.
[ Read: Exercise for Hip Pain ]
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.
Repeat the lunges 12 times. You must do this exercise 3 times a week.
[ Read: Ways to Get Rid of Hip Dips ]
Side hip exercises work building the muscles along the butt sides and hip side. It stretches the inner thigh and helps to minimize them.
Repeat these 12 times. Do it daily for effective results.
[ Read: Yoga for Hip Pain Relief ]
This hip dips exercise helps to tone the thighs, butt, and hips. It engages the abdominal muscles(2) to make extra support.
Do this 12 times. Repeat twice every day for effective results.
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.
Squat by repeating this ten times on each side. Do it at least thrice weekly.
[ Read: Exercises to Lose Thigh Fat ]
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.
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.
Hips dips are related to the bone structure more than your genes. It can be slightly dependent on muscle size and fat.
For teens suffering from a hip pointer, they must take rest. Avoid any activities that may trigger the pain and make it worse.