How to Get Rid of Hip Dip And Get Back Your Hourglass Figure

Have you ever thought about that annoying hip dip that bothers you? How to get rid of hip dips is something that must have run through your mind after getting that unwanted figure.

Walking at the beach and getting strange stares from those around you is embarrassing. Some vindictive people might describe you as “someone who has taken a bite of her hips.”

However, you deserve to enjoy freedom and peace of mind. But, of course, it would help to have your hourglass figure and feminine beauty or six-pack figure back.

What Is A Hip Dip?

A hip dip is an innermost curve beneath your hip bone. The hip dip has many names, like shelf hips, violin hips, hip dents, figure 8, and many others.

Hip Dip is scientifically known as trochanteric depression. This is because it can be seen while others can’t because of body size.

According to research, hip dip affects almost 90% of women. Most of them dislike it because it affects their body figure.

Is There A Need To Be Concerned About Hip Dips?

Even though hip dips occur naturally in the human body, there is a need to be concerned about them. The hip dip is a problem affecting most women and a few men.

Hip dips don’t look appealing, so you need to be concerned about them. Bad looks might affect your self-esteem and confidence.

Even though some women don’t care about hip dips, they still affect them in one way or another.

What Are The Causes Of Hip Dips?

Hip dips have different causes. Here are the major causes.

#1. Gaining weight

We gather fats in our bodies differently. For example, your body might accumulate fats uniformly, which means that your whole body will get more prominent in a portion than initially.

However, you might also gain fat in a non-uniform way. For example, your hip and buttock are likely to get more fat than other areas.

You are likely to develop hip dip if you are unlucky among those who gain fats non-uniformly, especially in the thighs and lower buttocks.

#2. Weight loss

It sounds absurd to note that weight loss might result in a hip dip. However, this is true, especially if you lose fats through surgical means like Liposuction.

Losing a muscle tone creates a Hip dip.

#3. Nature

We were made in different ways.

Your anatomy may be in such a way that your hips are high and wide. In this case, if you have a femur or thigh bone that is widely placed, you might develop a hip dip.

The shape of your pelvis and wide hips might result in high hips, which lead to hip dips.

#4. Fat accumulation on the lower belly

Fat accumulation on the lower belly is called “love handles” or “muffin tops.” It can result in Hip dips, especially if excess fat hangs slightly, creating an impression of a dipping bend.

Can You Get Rid Of Hip Dips?

Getting rid of the deep hip is crucial, and here are various ways of doing it. You can avoid it through exercise or corrective surgery or cover them up.

#1. Proper workouts

If you want to get rid of hip dip, appropriate exercises, and a healthy diet will work for you. But try an exercise that fills your hips and butt with muscles.

Choose an exercise that will tone your muscles and cut the podginess on your hips, leaving them with a cute curve. The training should also reduce your waist, the upper thighs and make your muscles tight. Yoga also helps to eliminate hip dips and develop a stronger gluteus maximus.

Which are the best exercises for getting rid of the hip deep?

The following exercises are highly recommended for you if you want to get rid of hip dip.

1. Plank

Did you know that planking can help you quickly have a better waistline? It trims belly fat by cutting fat on different parts of your stomach.

You can do planking by holding your body away from the ground and holding it in a straight line. This exercise builds isometric strength.

Benefits of planks:

Planking is a significant task that involves various muscles concurrently. From planking, you are going to benefit in the following ways.

• It tones your belly

Through planking, you can build your inner muscles and make the abdominal muscles stronger. This tightens your midsection.

• It trims down back pain.

Planks strengthen back muscles and your core hence reducing back pain. The American Council on Exercise suggests that planking is the best way to strengthen the body.

• It helps you to be flexible.

During planking, the muscles surrounding your shoulders and collarbones expand and stretch, helping you to be flexible.

2. Crunches

Crunching is an exercise that involves lying down with your face up while your knees are bent. You can then curl the shoulders towards the pelvis area.

Your hands can either be crossed over your chest or behind your neck.

Some benefits of crunching are:

• They work out muscles

The only way to get rid of hip dip is by toning your muscles and crunching tones down the muscles that run down the abdomen.

• Strengthening your abdominal muscles

One way to improve your balance is by strengthening your abdominal muscles. Apart from eliminating hip dip, crunches help to improve posture.

• It burns calories

Apart from toning, crunches also burn some calories in your body. For example, if you are 160 pounds, you can burn 54 calories after a 10-minute crunch.

If you performed crunching for 30 minutes, you would burn 300 calories. Most fitness specialists recommend three sets of 12 crunches at a slow pace.

#2. Butt exercises

Did you know that your gluteal muscles are your main hip muscles? To eliminate hip dip, consider butt exercises to tone your gluteus maximus.

Examples of butt exercises include:

• Hip-Lift Progression

Hip-Lift Progression is a breathtaking exercise that works your butt and relieves lower back tension.

How can you do it?

You can follow the procedure below:

• Lie down on your back and place your arms on your side. Your feet should be on the floor and your knees bent.
• Raise your hips upwards. Hold on for a count and slowly lower back down.
• Repeat this for 60 seconds. Again, be keen not to overarch your spine.
• You can also extend one of your legs on top as you keep your thighs parallel.
• Stay in that position for 5 seconds.
• Slowly place your foot down and lower your hips.

Do this for 30 seconds. Then, alternate the sides and move on to your other leg for 30 seconds.

Yoga poses are also a great way of removing hip dips.

Watch this video on how to perform a Hip-lift progression.

 

Work Out Routine:

If you want to turn your hip dips into an hourglass shape, you will want to complete the following exercises 3-4 times a week, at least in this ratio:

• Planks-3 sets, 30-60 seconds a piece.
• Crunches-3 sets, 30-60 seconds a piece.
• Hip Lift Progression-3 sets, 30-60 seconds a piece.

#3. Cosmetic surgery

Cosmetic surgery is another way to eliminate hip dip. It involves going under a knife.

This type of surgery is needed when the hip dip is caused by resistant stubborn fat, called liposuction. If you opt for cosmetic surgery, expert surgeons will graft fats from other parts of your body to solve the issue.

#4. Cover it up

What can you do if you find it hard to get rid of that awful figure when you want to attend a significant event? Of course, the best thing is to cover it up.

Some suitable clothes can hide your stubborn hip dip. Such clothes include free-flowing clothes or loose-fitting clothes.

In this case, avoid jeans and low waist trousers. If you want to wear low-waist pants, your shirt or top should cover the hips.

A shapewear such as 3 in 1 Postpartum Support could help you look great in your fancy dress by hiding your Hip dip.

Padded underwear for hips is another breathable, lightweight underwear that hides hip dips.

You can also get rid of hip dip medically through fat injection. Medical experts inject fat into your dip area to raise it.

#5. Non- Surgical procedures

You can also remove your hip dips through other non-surgical procedures like Cool Sculpting. This method involves the removal of excess fat from areas you desire. FDA has approved this process.

#6. Hip Implant

A hip implant is the most radical way of getting rid of hip dip, but it should be your last choice. It is only advised when your current hip position has serious health issues.

Before taking this step, you must extensively seek advice from a trusted doctor.

Even though beauty involves many aspects, you need to care about getting rid of extra fats that disfigure your body. Hip dip can be avoided, and you can get rid of it.

Apart from corrective surgery, you can use pre-workout supplements to quicken the burning of fats during the exercise mentioned above.

Some of the supplements that could work well for burning hip dip include:

Cellular C4 Pre-workout Explosive Energy and FitMiss Ignite pre-workout supplements. These supplements quicken the rate of metabolism in your body during workouts.

You can take them before performing the above hip dip exercises and watch how fast you will get back your figure.

FAQs

Is it possible to reduce the appearance of hip dips?

Yes, you can reduce the appearance in a particular manner. For that, you must do specific exercises that will help you lose body fat and build muscles. Moreover, these exercises include;

• Side hip openers
• Standing kickback lunges
• Squats
• Side lunges
• Standing side-to-side squats and many more.

Are hip dips a sign of fitness?

Hip dips are an inward curve on the side of the buttocks right below your hip bone. Moreover, genetics also plays a vital role in the shape of hip dips. So, they are not bad. They can be a sign of reasonable fitness.

Are hip dips attractive?

It is different for different people. Some find it sexy or empowering; for some, it is a cosmetic flaw.

Can you fix hip dips with exercise?

You can’t permanently make them go away. Yet, you can fix hip dips a lot by engaging in different exercises. In addition, you will build muscle, lose fat, and develop lovely curvy hips by doing activities with proper nutrients.

What tools help you in getting an hourglass shape?

To have an hourglass figure, you need the following tools:

• Stretching space
• Yoga mat

Optional tools for getting an hourglass body include:

• Resistance bands

Conclusion

How to get rid of hip dip is an issue that few men and most women strive to find a solution to. However, you can avoid hip dip by taking fewer calories and exercising regularly.

Recommended Reading: Hip Abduction Exercises