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How to Get Rid of Hip Dips? Best Exercises That Will Tone Down Hip Dips

Hip dips are pretty common, and even though they can be tough to get rid of, some exercises can help. Read on to find some practical exercises to target hip dips.

Sandra Adams
How to Get Rid of Hip Dips? Best Exercises That Will Tone Down Hip Dips
Table Of Contents

Remember when you wanted a lovely pair of jeans so severely, but when you tried them on, they just didn't fit right in the hips? That's because most jeans are designed for women with a more straight-up-and-down body type, not for those of us blessed with curvier figures.

And if you've got pronounced hip dips – indents along the sides of your lower hip bones that can make even the most flattering pants fit awkwardly – finding clothing that fits and flatters can be even more challenging. But that doesn't mean you're doomed to a life of ill-fitting pants; it just means you might have to work a little harder to achieve the look you want.

The good news is that there are ways to reduce the appearance of hip dips, even if you can't eliminate them. With the right exercises and clothing choices, you can learn to love your body – hips and all!

Why Do You Get Hip Dips?

Hip dips are indentations found on the sides of the hips. They are also known as violin hips because they resemble the shape of a violin. Many people think hip dips are unattractive, but they are quite common. About 70% of women have them.

The main reason why people don't like hip dips is that they think they make their hips look wider. This is especially true for women who are already self-conscious about their weight. Hip dips can also make it challenging to find pants that fit properly.

All bodies are different, and there is no "ideal" shape. Some people think that hip dips are sexy and can be quite helpful for childbirth. That being said, if you're not comfortable with your hip dips, there are some things you can do to minimize their appearance.

There's a lot of speculation out there about what causes hip dips. Some say they're genetic, while others claim they result from how you carry yourself. But the truth is, no one knows for sure. Your skeletal anatomy may be the root cause of your hip dips. Having prominent hips and a relatively narrow waist could create the illusion of hip dips. This is because how your bones are positioned can make your hips look broader than they are.

We know they're normal, and there's nothing to be ashamed of. We think they're kind of sexy! So if you've got hip dips, flaunt them with pride. And if you're looking to get rid of them, there's no need to go under the knife (or spend hours doing squats). Just keep living your life and rocking those hips!

Can You Get Rid of Hip Dips?

Well, the answer is usually you are not in authority to decide that. Your body has a predetermined mechanism to store fat, generally in areas like your hips, thighs, and butt. If you're one of those people, you might wonder if there's anything you can do to get rid of hip dips. Unfortunately, there's no surefire way to eliminate them. But there are a few things you can do to minimize their appearance.

Putting in your best effort to get rid of hip dips and achieve that hourglass figure can be frustrating, especially when you don't see results. It depends on several factors, including your diet, exercise routine, and body type.

If you carry extra weight around your middle, losing weight may help give the illusion of less pronounced hip dips. Similarly, toning these muscles can make your hip dips appear less noticeable if you have excess fat in your outer thighs. Unfortunately, there's no guarantee that either of these methods will work for everyone, but you sure will get stronger glutes.

Some people may find their hip dips due to genetic factors beyond their control. In this case, the best you can do is embrace your natural body shape and focus on being healthy and happy.

If you're still determined to get rid of hip dips, there are a few things you can try. First, ensure you're doing exercises targeting the gluteal muscles, such as squats, lunges, and other leg lifts. In addition, eat a healthy diet and stay hydrated to help reduce the appearance of cellulite. Finally, consider wearing high-waisted clothing or swimsuits to help minimize the look of hip dips.

With patience and perseverance, you may be able to achieve the look you desire. Remember that everyone's body is different, so don't get discouraged if you don't see results immediately. Just keep working hard and focus on being the best version of yourself.

Best Exercises to Tone Hip Dips

Your hip strength and stability keep you upright and able to move freely. So, when it comes to toning your hips, you want to focus on exercises that work your glutes, hamstrings, and adductors. These are the three main muscle groups that make up your hip area.

Your hip bones may naturally dip, which is normal and not a cause for concern. However, if you're carrying extra weight in your hips, you may want to consider some exercises to help tone them up. Targeting the hip muscles with the following exercises can help to give you a sleeker, more toned appearance:

Glute Bridges

There's something about a glute bridge that screams "fitness." Maybe it's the way your glutes have to work overtime to keep your body in place. Or maybe it's the way your quads have to engage to help lift your hips. Either way, the glute bridge is an exercise that can help reduce hip dips by strengthening and toning the muscles around your hips.

  • Lie on your back, your knees bent, and your feet flat on the ground.
  • Place your hands on your hips.
  • Press your heels into the ground and lift your hips off the ground, keeping your back straight.
  • Hold this position for a few seconds, then lower your hips to the starting position.

Glute Bridge Abduction

The glute bridge abduction is a great way to reduce hip dips because it helps strengthen the gluteal muscles and improve hip stability. It also helps stretch the hip flexors and increase the range of motion in the hips. This exercise can be done with or without resistance, but adding resistance will make it more challenging.

  • Start by lying on your back with your feet flat on the ground and your knees bent.
  • Place a weight (dumbbell, kettlebell, plate, etc.) on your pelvis or a resistance band around your thighs and press into your heels to lift your hips off the ground.
  • Squeeze your glutes at the top of the movement, push your knees away, and slowly lower back down. Repeat for 10-12 reps.


Clamshells are a great way to reduce hip dips because they target the muscles around your hips and thighs. You can create a more toned and lifted appearance in your lower body by strengthening these muscles. Additionally, the exercise can help improve your posture and alleviate pain in the lower back and hips.

  • Lie on your side with your legs stacked and your head resting on your bottom arm.
  • Place your top hand on the floor in front of you for support.
  • Keeping your feet together, slowly raise your upper leg as high as possible without arching your back or moving your pelvis.
  • Pause at the top of the movement, then slowly lower your leg to the starting position.
  • Repeat for 10-12 reps before switching sides.

Fire Hydrants

A fire hydrant is an excellent choice for those looking to reduce the appearance of hip dips. It helps strengthen the muscles around your hips and buttocks, giving you a more toned and lifted look. It can also help improve your circulation and increase blood flow to the area, reducing the appearance of hip dips.

  • Start in a tabletop position on your hands and knees, with your hands directly beneath your shoulders and your knees directly beneath your hips.
  • Lift your right leg so your thigh is parallel to the ground and your shin is perpendicular.
  • Keeping your core engaged, slowly lower your leg to the starting position.
  • Repeat on the other side.


Squats are surely one of the best exercises to reduce hip dips. It strengthens the muscles and tissues around the area, thus providing support and preventing further sagging. It can also help strengthen your glutes and thighs, adding more support to your hips and making them look perkier. Just be sure to do it with proper form to avoid injury.

  • Start by standing with your feet hip-width apart and your toes pointing slightly outward.
  • Bend your knees and lower your hips until your thighs parallel the ground.
  • Keep your torso upright and exhale as you drive back to the starting position.
  • Repeat for 10-12 reps.

Standing Side Leg Lifts

Standing side leg lifts are a great way to reduce hip dips. They work by strengthening the muscles around the hips, toning the glutes, and improving your posture. The benefits of standing side leg lifts go beyond just improving the appearance of your hips. The exercise can also improve the hips' flexibility, balance, coordination, and knee strength.

  • Stand with your feet hip-width apart, hands on your hips.
  • Lift your right leg out to the side, keeping your knee straight.
  • Squeeze your glutes as you lift your leg as high as you can.
  • Slowly lower your leg back to the starting position.
  • Repeat on the other side.

Curtsy Lunges

When it comes to working out, there are a million and one ways to do it. But when you're looking to target your hip dips specifically, only one move makes the trick: curtsy lunges. This exercise targets the muscles around your hips and thighs, helping to reduce the appearance of those pesky dips. And trust us, you'll feel the burn in all the right places after a few sets of these.

  • Start by standing with your feet hip-width apart.
  • Step your right leg behind and across your left leg, bending both knees to 90-degree angles.
  • Push off with your left leg to return to the starting position.
  • Repeat on the other side.


1. What are hip dips?

Hip dips are indentations that can occur along the sides of the hips, typically just above the buttocks. They're also sometimes referred to as violin hips or piano keys. Hip dips aren't dangerous and don't cause any health problems. Some people consider them a cosmetic issue, while others find them empowering or sexy.

2. Does everyone have hip dips?

No, not everyone has hip dips. They're more likely to occur in women than men and tend to be more noticeable in people with lower body fat percentages.

3. Are hip dips attractive?

This is subjective. Some people find hip dips sexy or empowering, while others consider them a cosmetic flaw. Ultimately, it's up to you whether you think they're attractive.

4. Are hip dips normal?

Yes, hip dips are perfectly normal. They're not a sign of any underlying health condition and don't cause any health problems.

Final Words

Hip dips are indentations that can occur along the sides of your hips, giving them a slightly scooped-out look. And while they're considered normal (seriously, everyone has them!), some people view them as a cosmetic concern. If you want to minimize the appearance of hip dips, you can try a few things.

Focus on building up the muscles in your outer thighs — this will help give your hips a little more definition and make the dips less noticeable. You can also try wearing high-waisted pants or skirts, which can help create the illusion of a smoother hip line. And finally, don't forget that confidence is always the best accessory — no matter your shape or size, you're beautiful just as you are!

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Sandra Adams

Hi, I'm Sandra Adams, a certified personal trainer and fitness blogger dedicated to helping women reach their health and wellness goals. With over a decade of experience in the fitness industry, I specialize in crafting effective, easy-to-follow workout routines that fit into even the busiest schedules. 

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