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Hip dips are natural, harmless indentations between the upper and lower hips. To reduce their prominence, focus on exercises that tone your core and help fill out the hip area. Make sure to target this region 4-6 times a week for optimal results. Additionally, you can camouflage hip dips with well-fitted clothing that enhances your silhouette. Remember, hip dips are a natural feature, so embrace and love your body whether you have them or not!
Instructions
Core Toning Exercises
Perform glute bridges to strengthen your hips. Lie on your back with knees bent and feet shoulder-width apart. Lift your hips toward the ceiling while keeping your back straight. Hold for 2 counts, then gently lower your hips back to the floor.
- Complete 2 to 3 sets of 10-15 reps, 2-3 times a week for maximum results.
- Start with body weight and gradually add dumbbells positioned in front of your hips as you progress.
- Looking for simple ways to reduce hip dips? Check out suggestions from other readers in our "Is there an easy way to get rid of hip dips? If so, how?" forum on Mytour.
Incorporate lunges to sculpt your hips, abs, and glutes. Stand with your feet slightly wider than hip-width apart and step forward with your left leg. Lower your right knee toward the floor while bending the left knee. Continue until your front knee is aligned with your ankle, then push back to the starting position.
- Perform 20 reps, then switch sides and repeat with your right leg forward.
- Try to include lunges in your routine 2-3 times per week.
- Maintain a straight posture by focusing on lowering your hips towards the floor.
Use bench step-ups to target your hips and glutes. Stand next to a fitness bench. Step up with your right foot, then lift your left leg to the side. Hold the position for 3 counts before stepping down with the left foot and following with the right foot.
- Complete 15 reps, then switch legs and repeat. Perform 2 sets for each leg.
Hold a plank position for 30-60 seconds to engage your core muscles. Begin face down with your hands beneath your shoulders and your toes gripping the floor. Lift your body off the ground by straightening your arms. Keep your abs and glutes tightened while holding the position, then lower yourself back down.
- Start by holding for 30 seconds and increase to 60 seconds as you progress.
- Ensure your body remains in a straight line during the hold.
- For best results, practice this exercise every 1-2 days.
Perform advanced crunches to tone your abs and upper hips. Lie on your back with your legs raised straight up, perpendicular to your torso. Cross your hands over your chest. Engage your core to bring your elbows towards your knees, then lower back down.
- Complete 2 sets of 25 reps, 3-4 times per week.
Do squats to strengthen your core. Stand with your feet slightly wider than hip-width and arms extended in front of you, palms down. Slowly bend your knees and push your hips back, keeping your back straight. Lower yourself as much as possible, maintaining balance, then push through your heels to return to standing.
- For a full workout, perform 2-3 sets of 15-30 squats.
- Try to include squats in your routine at least twice a week for the best results.
Perform donkey kicks to target your glutes. Start on your hands and knees, ensuring your arms are fully extended and perpendicular to the ground. Keep your knees bent at a 90-degree angle, then lift one leg until your thigh is parallel to the ground and in line with your torso.
- Do 10 to 15 reps per leg, completing 2 to 3 sets.
Concealing Hip Dips with the Right Clothing
Choose clothing that fits well, not tight. Clothing that clings to your body will accentuate your hip dips. Instead, opt for looser garments or pieces that are tailored to fit without being too tight. Pairing long, loose tops with slim-fitting bottoms can create a balanced, flattering look.
- Fit-and-flare dresses can help define your waist and conceal hip dips.
- Tailored blazers and blouses provide coverage without looking oversized or boxy.
Opt for fabrics that drape instead of cling. Soft, flowing materials like cotton are ideal for hiding hip dips since they gracefully fall around your body without clinging. Thick, structured fabrics like denim can also help camouflage the area by holding their shape outside of your natural silhouette. Avoid clingy fabrics like spandex and lycra, which will highlight your hip dips.
Wear long tops and sweaters that extend past your hips. To fully cover your hips, choose long cardigans, shirts, or blouses that skim below your hips. Make sure the top fits properly at the shoulders and doesn’t cling to your body in any way.
- A waterfall cardigan, which drapes down in front without buttons, can be a stylish addition to your wardrobe.
Opt for peplum-style clothing to hide the gap between your hips. Peplum is a fashion style for dresses, tops, and jackets that flare out just above the hips, creating a balanced hourglass shape. This cut effectively conceals hip dips, making them less noticeable. Look for stylish peplum dresses, tops, blouses, or blazers to pair with slim-fit pants or skirts.
- Peplum garments also help camouflage a wider waist by enhancing your curves.
- Ensure the flare starts past the widest part of your hips and falls below the hip dips.
Exercise Routine to Minimize Hip Dips
Exercises to Reduce the Appearance of Hip Dips
Beginner’s Workout Plan to Address Hip DipsJoin the Conversation...
I've noticed some small indents on the outer side of my legs, between my hips and thighs, which add extra curves to my figure. They’ve been called “hip dips” and, honestly, I've never really liked the way they look. I’d love to fill them in and make them less noticeable, but I’m not sure where to begin. Are there any quick ways to get rid of them at home? Any suggestions would be appreciated!
Monica Morris
ACE Certified Personal Trainer
ACE Certified Personal Trainer
The most effective way to reduce hip dips at home is by using resistance bands.
Start by placing a medium-resistance band around both ankles, then lie on your side with your feet aligned. While pressing the side of your torso against the floor, raise your top leg. Pulse the leg against the resistance of the band for about 25 reps, then switch sides.
If you’re committed to eliminating hip dips, repeat this exercise for 3 sets. Afterward, move the band to your thighs, about 2 inches above your knees, and perform exercises like clams, donkey kicks, and kickbacks.
These glute medius exercises can be done daily. Additionally, switching to a low-fat, simple carbohydrate diet can speed up the process.
Start by placing a medium-resistance band around both ankles, then lie on your side with your feet aligned. While pressing the side of your torso against the floor, raise your top leg. Pulse the leg against the resistance of the band for about 25 reps, then switch sides.
If you’re committed to eliminating hip dips, repeat this exercise for 3 sets. Afterward, move the band to your thighs, about 2 inches above your knees, and perform exercises like clams, donkey kicks, and kickbacks.
These glute medius exercises can be done daily. Additionally, switching to a low-fat, simple carbohydrate diet can speed up the process.
First off, hip dips are completely natural! They’re simply part of human anatomy. From what I understand, they occur because of the shape of your bones and skeleton. Hip dips aren’t harmful and don’t indicate any health problems. While you can’t truly “get rid” of them, certain exercises may improve their appearance if you really want to smooth them out.
Try starting with hip bridges: Lie on your back, bend your knees, and keep your feet flat on the floor. Engage your core and lift your hips off the ground as high as possible, hold, then lower back down. Do 10-15 reps, and increase if it’s too easy.
Clams are also great! Lie on your side with knees bent at 90 degrees. Lift the top knee towards the ceiling while keeping feet together. Hold for 1 count and lower slowly. Do 10-15 reps on each side.
There are also lunges and squats, which are excellent additions, but I’ve found these two exercises to be the most effective.
Try starting with hip bridges: Lie on your back, bend your knees, and keep your feet flat on the floor. Engage your core and lift your hips off the ground as high as possible, hold, then lower back down. Do 10-15 reps, and increase if it’s too easy.
Clams are also great! Lie on your side with knees bent at 90 degrees. Lift the top knee towards the ceiling while keeping feet together. Hold for 1 count and lower slowly. Do 10-15 reps on each side.
There are also lunges and squats, which are excellent additions, but I’ve found these two exercises to be the most effective.
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Read Discussion-
Altering your diet won't significantly change your hip dips, as they are primarily determined by your body's natural structure rather than overall body weight.
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Keep in mind that it's unlikely you'll completely eliminate hip dips, though you can reduce their visibility.
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Hip dips are common and don't indicate that you're out of shape. Embrace them confidently and wear them with pride!
