Hip Dips and How To Get Rid of Them

Hip Dips and How To Get Rid of Them

Building Muscle for Hourglass Hips

What are Hip Dips?

"Hip Dips" refer to indentations in the hips (an inward curve beneath the hip bones), and as figure-8 bodies are increasingly popularized online, more women are noticing a lack of roundness in that region. Bodies come in all shapes, and this is what makes us unique! Hip curves are completely normal and mostly determined by genetics. Hip dips are formed due to the shape of your pelvis and result from having high hips, so your skeleton has a lot to do with the structure of your sides.

How do you get rid of Hip Dips?

Hip Dips are part of your bone structure, which cannot be altered. However, toning up thighs & glutes, as well as trimming extra "love handle" weight, will help to reduce the appearance of these indents. There isn't one muscle specifically responsible for this area, though bulking up the sides of your booty can fill out those dips! If you're looking to lose a little weight or build up muscle in that area, then you're going to love these workouts! 

Eating a balanced, healthy diet will ultimately help you to eliminate unwanted weight in areas like the hips, so remember that reaching your body goals requires 20% fitness and 80% nutrition. Sometimes we're mislead about what a good diet is supposed to look like - fortunately, I have awesome Nutrition Plans that get people closer to their dream bodies every day. Personal coaching and meal planning will have you feeling amazing in no time.



Exercise Moves & Tips:

  • Curtsey Lunge with Kicks: Make sure your lunge doesn't go too far to the side, more out to the back. 
  • Bridges In and Outs: Push your hips up to the sky.
  • Crab Walks: With every movement, make sure to squeeze those glutes. 
  • Kneeling Squat: Keep with the same knee down each time.
  • Reverse Lunge with Knee to Chest: When lunging, be sure your knee doesn't go past your toe. Get nice and low when you lunge and squeeze on the way up. 
  • Forward Squats with Leg Lifts: Push that booty back!
  • Fire Hydrants with Weights: Make sure your arms stay straight out right below you and your hips are still. 


Exercise Moves & Tips:

  • Narrow Squat to Leg Lift: When you squat down lift your chest up high.
  • Reverse Lunge with Heel Raise: Squeeze those glutes during the heel raise. 
  • Plie Heel Raises: Tuck your hips underneath.
  • 3 Pulses to Squat Jump: Keep your glutes engaged.
  • Alternating Donkey Kicks: Arms directly underneath your shoulders, pull your belly button into your spine.


Exercise Moves & Tips:

  • Dead Lift to Taps: Keep the weight in your heel. Push that booty back and keep your chest up.
  • Single Leg Side Squat Leg Lift: Keep your hips tucked underneath and squeeze your glutes.
  • Bridge Pulses: Push your knees out to the side and keep your glutes engaged.
  • Bridge Knee to Chest: Push your weight into your heel and tuck your hips every time for a full range of motion.
  • Hammer Leg Curls: Push hips down to the ground and keep your foot flexed. 
  • Alternating Fire Hydrants: Keep hips facing towards ground and push down into hands. 

 Want to know how get results from home both mentally and physically?

My BTES App is the ultimate program the perfect workout schedule to fit in with your day, your own personal coach who will customize a meal plan for you and all the mindset work you need to stay on track. Plus the BTES girls in the community will be your biggest cheerleaders! Join us to and start seeing results for yourself today!


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