Hip dips which we also know as Hip pivots or Hip dents are naturally occurring, inward curves. Hip dips are caused by the state of your pelvis. By the way not every person will have noticeable hip dips, whenever decreased to a skeleton, we all would have a space where the hip bone meets the highest point of the thigh. A typical misguided judgment is that hip dips are an indication of how fit you are. As we’ve said, hip dips are related with the shape of your bones, that can’t be changed naturally. Hip dips are not a sign of being healthy, unhealthy, overweight or underweight. Allthough we can say that the more it noticeable the more the result of higher level of muscle mass.Moving forward,we want to repeat the same thing that there is totally nothing bad with hip dips, and keeping in mind that doing proper workout to build muscle to fat loss can reduce their appearance, it won’t make them totally disappear.

LEFT IMAGE SHOWS WOMEN AFFECTED BY HIP DIPS

5 exercises to reduce Hip Dips

1.STANDING KICKBACK LUNGES

Glutes: With appropriate structure, kickbacks are one of the most outstanding activities for your glute muscles. The kickbacks movement initiates the hamstrings on the back of your legs as you lift them behind you.

ABOVE IMAGE SHOWS THE PROCESS OF DOING KICKBACK LUNGES

STEPS TO DO STANDING KICKBACK LUNGES AT HOME

• Stand straight with feet hip-width apart.
• Take a step forward with your left leg and lung hence having the left leg at 90 degrees.
• Then lift your leg in a straight line form as you rise. You will feel some tightness on your upper leg and butt.
• Return to lunge position and repeat the steps again.
• Take rest between the sets and do it for 3 sets.

2. GLUTE BRIDGES

A solid butt isn’t just attractive, however important for good mobility. The glutes assist with keeping the body balanced out and guides you from injury in everyday exercises. Individuals who spend extensive stretches plunking down frequently develop weak butt muscles. Yet, with the right activities and with a balanced diet routine you can achieve your desirable butt.

above image shows the process of doing glute bridges

STEPS TO DO GLUTE BRIDGES AT HOME

• Look up on the floor, with your knees bent and feet flat on the ground.
• Keep your arms at your side with your palms down.
• Lift your hips off the ground until your knees, hips and shoulders form a straight line.
• Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.
• Hold your bridged position for a couple of seconds before back down.
• Repeat these steps for upto 10-20 times.
• Take a rest for a while and do it for 3 sets.

3.SIDE LUNGES

The side lunges adds a lateral movement that is in many cases disregarded in more conventional lower body worksout, like squats and forward or in reverse lunges. This movement focuses on the internal and external thighs and assists with strenghthen and tone those region of your legs. This is also a great movement to build your quads, hamstrings, and glutes, which makes the side lunges an extremely complete lower body workout.

ABOVE IMAGE SHOWS PROCESS OF DOING SIDE LUNGES

STEPS TO DO SIDE LUNGES AT HOME

• Stand straight with your feet hip-width apart.
• Step out to the side and transfer your weight to that leg.
• Use your lead foot to push you back to the starting position.
• Repeat these steps and then switch sides.
• Do 3 sets each sides.
• Take a rest for a while.

4.SIDE LEG RAISE

Likewise called parallel leg raises or leg lifts, the side leg raise is an essential movement focused on your hip flexor and hip abductor muscles. The standard form of the side leg raise expects you to lie on your side with your hips totally in line.

For instance, assuming you start on your left side, your right hip ought to be precisely lined up with the left hip on the ground. Support your chest area with your elbow while you raise your upper leg. Try not to go quick, simply get your leg us as high as possible. Carry it back down to finish the leg raise.

ABOVE IMAGE SHOWS THE PROCESS OF DOING LEG RAISE PROPERLY.

STEPS TO DO SIDE LUNGES AT HOME

• LIE DOWN ON YOUR BACK
• DON’T LOCK YOUR KNEES
• KEEP YOUR HIPS ALIGNED
• YOUR BACK SHOULDN’T BEND
• DON’T RAISE YOUR LEG TOO HIGH,JUST ABOVE AT 60 DEGREE
• REPEAT THIS STEPS UPTO 10-30 TIMES
• TAKE REST FOR A WHILE AND DO IT IN 3 SETS

5. SQUATS

Most strength-preparing schedules, particularly those intended for sprinters, will incorporate squats and varieties of the squat. It’s one of our principal development designs as people — one we play out each time we plunk down and get up from a seat.

ABOVE IMAGE SHOWS THE PROCESS OF DOING SQUATS

STEPS TO DO SQUATS AT HOME

• Stand straight with feet hip-width apart.
• Tighten your stomach muscles.
• Lower down, suppose you are sitting in an invisible chair.
• Straighten your legs to lift back up.
• Repeat the movement.
• Take a rest for a while and repeat this upto 3 sets.