How to Get Rid of Hip Dips

How to Get Rid of Hip Dips

Hip dips are the slight inward curves that appear below each hip bone. It is an issue that sports medicine doctors discuss. Instagrammers have been displaying images of hip dips in their photos. Hip dips have been embraced by body-positive bloggers. In addition to hip dips, they also promote cellulite, stretch marks, and bulges.

Donkey kicks

Donkey kicks are an excellent exercise for the glutes and core. They engage the abs and strengthen the core, which are crucial for maintaining pelvic stability. The exercise can help you prevent lower back pain and prevent diastastis recti, a common problem associated with pregnancy.

Plank hip dips

Plank . are a basic side plank variation. The key to this exercise is to lift the body off the floor using your arms and legs. Then, lower your hips to the floor and raise them back up in a controlled manner. Repeat the exercise on the other side.

High-intensity cardio

If you have a tendency to have hip dips, a high-intensity cardio workout may be the answer. This type of workout can burn off the excess fat around your hips and belly and improve your total body composition. Performing these workouts twice a week will result in the desired results.


Hip dips are a great way to tone and strengthen your hips. However, you should keep in mind that results may vary. While this article outlines a basic exercise, your results will vary depending on your body, goals, and fitness level. As such, it is recommended to consult your physician before beginning this exercise.

Lifestyle changes

Whether you're suffering from hip dips, or just want to get rid of them, a healthy lifestyle can help you get rid of them without any surgery. The key is to eat well, drink plenty of water, and take in adequate calories each day. A diet rich in healthy fats and carbs will build muscle and provide energy. You should also include healthy fiber and calcium in your diet.


Genetics and bone structure are a huge part of why people develop hip dips. But there are things you can do to lessen the appearance of your dips. For instance, you can focus on building up your muscles and losing body fat.