Is there an easy way to get rid of hip dips? If so, how?
So I've always had these little indents on the outside of my legs between my hips and thighs that add some extra curves to my body. I've heard them called "hip dips" before, and idk I've never been really happy with how they look on me. I'd really love to fill them out and make them disappear, but I really don't know where to start. Is there any way to get rid of these at home fast? Help me out!
View hidden comment
For a complete guide to this topic, read the wikiHow article How to Get Rid of Hip Dips.
wikiHow forums are moderated for quality. Learn more about our moderation policy here.
Share your thoughts and see what other wikiHow readers think:
Are hip dips easy to get rid of?
I would focus on glute activation exercises and posterior side exercises that are going to involve the hamstrings and the glutes, because you want to turn that fat into muscle. And I think that's going to vary on the individual themselves and how they carry their bodies.
View hidden comment
So with hip dips, you’re referring to basically the lack of form and rounded structure to the side of the hips. So the hip dip actually looks like it's concave on the insides or along the sides instead of being nice and round.
That's just a simple situation of being able to build up your glute medius, which is very rarely targeted by a lot of people in the gym. Doing squats, deadlifts, and even RDLs will hit the glute maximus, but you want to hit the glute medius, which is a little bit more towards the sides of the hip, which is going to help to bring that out.
So there are different exercises to do with the glute medius. A standing hip abduction with a weight or a dumbbell being pressed onto the side of your hip or your thigh while you're raising that leg up is a great exercise to hit the glute medius. Also, side leg raises and exercises like that. The abduction exercise standing is going to be an excellent one to really hit that glute medius and help build that out so that it shapes the hips.
View hidden comment
That's just a simple situation of being able to build up your glute medius, which is very rarely targeted by a lot of people in the gym. Doing squats, deadlifts, and even RDLs will hit the glute maximus, but you want to hit the glute medius, which is a little bit more towards the sides of the hip, which is going to help to bring that out.
So there are different exercises to do with the glute medius. A standing hip abduction with a weight or a dumbbell being pressed onto the side of your hip or your thigh while you're raising that leg up is a great exercise to hit the glute medius. Also, side leg raises and exercises like that. The abduction exercise standing is going to be an excellent one to really hit that glute medius and help build that out so that it shapes the hips.
The best way to get rid of hip dips at home would be to make use of resistance bands.
Place a medium resistance band around both your ankles and lie on your side, keeping your feet parallel to one another. With the side of your torso pressed against the ground, raise the foot of the top leg. Pulse the top leg against the resistance of the band and count to maybe 25 repetitions. Repeat on the other side.
If you are really motivated to be rid of the hip dips, repeat the first exercise for 3 sets. Then move the band around both thighs, to about 2 inches above the knee and continue with movements like clams, donkey kicks, and kickbacks.
These glute medius exercises can be done daily. Changing to a simple carbohydrate/low-fat diet also adds to a faster turnaround time.
View hidden comment
Place a medium resistance band around both your ankles and lie on your side, keeping your feet parallel to one another. With the side of your torso pressed against the ground, raise the foot of the top leg. Pulse the top leg against the resistance of the band and count to maybe 25 repetitions. Repeat on the other side.
If you are really motivated to be rid of the hip dips, repeat the first exercise for 3 sets. Then move the band around both thighs, to about 2 inches above the knee and continue with movements like clams, donkey kicks, and kickbacks.
These glute medius exercises can be done daily. Changing to a simple carbohydrate/low-fat diet also adds to a faster turnaround time.
First things first, hip dips are completely normal to have because that's just how human anatomy works. As far as I know, having hip dips is based on how your bones and skeleton are shaped. They don't lead to any pain or damage and it doesn't mean that you're unhealthy in any way. There really isn't a way to completely get rid of them, but some exercises can help improve how they look if you really want them gone.
Try hip bridges to start. Lie on your back and bend your knees so your feet rest flat on the floor. Engage your core and lift your hips off the ground as high as you can. Hold the bridge for a count and then drop back down. Start with 10-15 reps and try doing more if that's too easy.
Clams are great exercises too. Lie on your side and bend your knees to 90-degree angles. Lift your top knee up toward the ceiling while keeping your feet together. Hold the position for 1 count and then slowly lower your leg back down. Do 10-15 reps for each leg.
There are a lot more hip exercises like lunges and squats that are good additions, but these are the ones that I think work the best.
View hidden comment
Try hip bridges to start. Lie on your back and bend your knees so your feet rest flat on the floor. Engage your core and lift your hips off the ground as high as you can. Hold the bridge for a count and then drop back down. Start with 10-15 reps and try doing more if that's too easy.
Clams are great exercises too. Lie on your side and bend your knees to 90-degree angles. Lift your top knee up toward the ceiling while keeping your feet together. Hold the position for 1 count and then slowly lower your leg back down. Do 10-15 reps for each leg.
There are a lot more hip exercises like lunges and squats that are good additions, but these are the ones that I think work the best.
Many people find hip dips cute, me included. Don't feel like you need to change your body just to fit societal expectations. Plus, hip dips are a part of your genetics. They are a part of your bone and muscle structure. So you can't really get rid of them by working out or dieting. You can try shapewear or clothes that drape in a way that obscures them, if you must.
View hidden comment
Your hip dips are a natural part of your body so you may not be able to get them to completely go away. However, losing weight can help to slim down their appearance. Just don't try to lose weight with "fixing" your hip dips as the only goal, otherwise you might be disappointed.
View hidden comment
Aw I'm sorry to hear you don't like how your hip dips look on you :( I used to feel that way about mine but I eventually came to love them, especially after I got a boyfriend who thought they looked really cute!
I did notice that my hip dips filled out when I worked on glute exercises. Heavy barbell hip thrusts are my go-to exercise!
View hidden comment
I did notice that my hip dips filled out when I worked on glute exercises. Heavy barbell hip thrusts are my go-to exercise!
What’s on your mind? Ask anything.
Get advice and feedback from experts and wikiHow readers just like you.
Ask a Question
