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Are Hip Dip Workouts Actually Effective?

Hip dips (also referred to as violin hips) is the name for the indentation that some people have in the place where their hips meet their thigh. This usually occurs in women, and hip dips may be more visible in leggings or workout clothes, though not everyone has them. “They can be hardly noticeable or more severe depending on your skeletal structure,” Jamie Hickey nutritionist, trainer and Founder of Truism Fitness tells Lively. While there’s nothing wrong with hip dips (in fact, they may be a sign of developed muscles and a healthy body weight), if you’re looking to minimize their appearance, keep reading.

Vital note: This article has been made available for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Your licensed healthcare professional can best provide you with the diagnosis and treatment of any medical condition and assist you as well in deciding whether a dietary supplement will be a helpful addition to your regimen.

Can you actually get rid of hip dips?

If you’re wondering if you can totally get rid of hip dips, the answer is, no, not completely. “Hip dips are caused by your body's natural shape of its pelvis. They are there because of your skeletal structure, and no matter how much fat you lose or muscle you build will make them disappear,” Hickey says. However, you may be able to slightly fill in hip dips, or make them less noticeable.

“Adding muscle will slim them so that they aren’t as prominent but you will never get rid of them completely. Muscle is attached to your bone so it will take the same shape as your pelvis, which is what is causing your hip dips in the first place,” Hickey says.

hip dip workout

What body shape has hip dips?

Hip dips can be found on any body shape, but they’re “most noticeable on women that have an 8 shape or an X shape,” Hickey says. Some people wonder if hip dips go away with age, but generally that’s not the case. “Age generally doesn’t affect hip dips unless you experience serious medical conditions like osteoporosis, a broken pelvis or your bone density becomes so thin that it changes the shape of your pelvis bone,” Hickey says.

How do I get rid of hip dips in a week?

Maybe you have a big event coming up and want to reduce the appearance of hip dips, but aside from wearing shapewear, there’s really no way to get rid of hip dips in as little as a week. “The quickest way to decrease the size of your hip dips is to do exercises that will strengthen, and tone your hips, abdominals, thighs and glutes. Unfortunately, this will take a couple months to show results and won’t completely get rid of them,” Hickey says.

Your Hip Dip Workout

If you’re looking to diminish the appearance of hip dips, try incorporating the following exercises into your workout, as suggested by Hickey:

  • Glute bridges - 3 sets of 10-15 reps
  • Step-Ups - 2 sets of 15 reps
  • Plank - Hold a plank for 30 seconds, gradually working your way up to 60 seconds every two days.
  • In & Outs – 2 sets of 15 reps
  • Alternating Lunges – 20 reps per side every 3 days

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