How To Get Rid Of Violin Hips

Practise you want to know how to get rid of hip dips?

Yous are in the right identify.

After reading this post, you lot'll learn:

What hip dips are and what causes them,
9 effective exercises to aid you lot get rounder hips, and
A workout routine you can do at abode in 20 minutes!

Alright, let's get started.

Disclaimer

***READ First***

Although I am a doctor, I am non your doc. This information is for informational purposes merely and should non substitute the communication from your healthcare professional person. All kinds of exercise and dietary changes are potentially unsafe, and those who practice not seek counsel from the appropriate wellness care authorisation assume the liability of any injury which may occur. Delight read my full Disclaimer for more data. Also, this postal service may contain affiliate links: meaning I may receive a commission if you lot apply them.

Ok, moving on.

What Are Hip Dips?

Hip dips are indentations that run along the side of your trunk, right underneath your hip bone.

When looking from the forepart, they look similar an inward curve on the side of your hips.

Some have fifty-fifty called them hip dents or violin hips.

Equally you tin can come across, I also have them.

Are Hip Dips Bad?

Hip dips aren't good or bad. They are simply a reflection of your anatomy and the shape of your pelvis.

We are ofttimes fed propaganda that women need to accept a perfectly symmetrical " hourglass effigy. " This is nonsense, and most of us but don't look similar that.

We are all beautiful, with or without hip dips.

So delight, do not worry!

What Causes Hip Dips?

In that location is no one specific thing that causes hip dips. They are primarily due to your body blazon, your bone construction, and your torso fat distribution.

Your pelvis, your hip muscles, and your body structure are unique to y'all. Therefore, yous may or may non have prominent hip dips.

With that said, women with " high hips " are more than likely to have more than noticeable hip dips.

That's because the distance between your hip os and your thigh bone is longer – creating more opportunity for a crease to course in the hip area.

Is It Truly Possible To Get Rid Of Them?

Unfortunately, yous may not exist able to get rid of hip dips completely. Y'all cannot significantly change your anatomy.

With that said, there are two things you can do to minimize their prominence.

Perform exercises to develop and strengthen the muscle groups around your hips.

Lower your torso weight/trunk fatty level if y'all are overweight.

Weight loss may or may non aid – just maintaining a normal body fat level is always a proficient thing.

Equally simple every bit this sounds, nutrition and exercise is unremarkably the best answer to most things :).

At present, what exercises should you do?

The nine Best Hip Dip Exercises You Can Do From Home

Okay at present let'due south go to the exercises.

These exercises tin change the way your hips expect, merely they may not completely eliminate hip dips.

Either way, training these muscles can help create an appealing look to the muscles around your hips.

So these exercises will assist you train:

The Glutes (which includes the gluteus maximus and gluteus medius),
The Outer thighs, and
The Inner thighs.

The effectiveness of all these exercises tin exist increased with the use of Hip Resistance bands (which you tin become here).

Squats

Squats are one of the all-time exercises of all fourth dimension. They railroad train a functional movement pattern and are the best way to develop your thighs and your glutes. They strengthen the quadriceps and the adductors (inner thighs).

You tin can practise squats with:

your bodyweight
using external resistance (dumbbells, kettlebells, barbells)
with hip resistance bands
both external resistance and a hip resistance band

Hither is how to get into the proper squat position:

Stand up with your anxiety slightly wider than shoulder-width apart.
Indicate your toes out, approximately xv-30 degrees.
Brace your cadre and squeeze your glutes before starting.
Begin the squat by bending at the hips and the knees at the same time.
Push button your barrel slightly dorsum as if you are sitting on a chair that's behind you.
Every bit you lot descend, keep your back apartment, and your heels completely flat on the flooring.
Also, make certain that yous don't let your knees collapse inward.
After you reach a depth that brings your upper thighs parallel to the floor, reverse the movement past keeping your core tight and your back apartment.
As you reach the top, squeeze your butt muscles to finish the movement.

Curtsy Lunges

The adjacent exercise is the curtsy lunge. This exercise adds a twist to the normal lunge by making you lot cantankerous your leg backside your body.

This angle volition assist target the gluteus medius muscles more, besides as your inner thighs.

You can hold onto a dumbbell to brand this movement harder.

Here'due south how to do it:

Stand with your anxiety together and hands past your waist or up to your chest. (To make information technology even more challenging, you lot can concord a dumbbell upwardly by your breast).
From here, brainstorm stepping back with your left leg.
Earlier placing your pes down, brainstorm crossing it dorsum behind your right leg.
Keep your toes pointing frontwards.
When you institute your foot, begin angle down with both knees.
You do not have to let your knee touch the floor to brand this motion constructive.
Hold the bottom position for a 1 count, and and so reverse the movement back to the starting position.

Curtsy Step Downs

The curtsy step down is similar to the curtsy lunge, but it increases the range of motion- making your glutes and thighs work harder.

You can hold onto a dumbbell to brand this movement harder.

Here's how to do information technology.

Stand on top of a bench or a sturdy platform that tin support your full weight.
From here brace your core and go on your glutes squeezed.
Begin stepping down your left leg off the platform and then that it crosses behind your correct leg.
Do this in a controlled manner, bending your forepart articulatio genus slowly (the ane that is notwithstanding on the bench).
Once the bottom foot touches the ground, reverse the move and bring both feet back up on the platform.
Do all the repetitions on one side before moving on to the other side.

Banded Lateral Walks

This next exercise is 1 of my favorites.

The banded lateral walk is one of the best means to activate the gluteus medius muscle and the abductors of the hips. These muscle groups are important for abducting (lifting abroad from the trunk), and externally rotating (rotating abroad from the trunk) your legs.

To do it, you will need a hip/glute resistance ring.

Y'all can get a 3 pack here!

Identify a medium strength hip resistance band effectually your legs, at the level of your knees.
Next, assume a comfortable stance with your knees bent, your feet shoulder width apart, and toes pointing forward.
Be sure to continue your cadre engaged and your chest up.
From here, begin stepping out laterally without changing the orientation of your anxiety.
Slowly, step your other leg dorsum to the center to get back to the starting position.
Continue walking laterally for the desired number of repetitions.
Finish all the reps on i side before moving on to the adjacent side.

Banded Clamshells

The adjacent do is the banded clamshell aka hip openers. This exercise likewise strengthens the gluteus medius (and minimus) by training external rotation.

This do works great with a light resistance ring.

Lie on your side with a lite resistance ring around your legs at the level of your knees.
Then, bend your knees and stack your feet on top of each other.
From here, all you are going to do is rotate your top knee joint up toward the sky while keeping your heels together.
You should experience a squeamish burn on your buttock muscles.
Pause for one 2d and and so repeat for the desired number of repetitions.

Side Lying Banded Leg Lifts (AKA Side Leg Raises)

The side-lying leg elevator is similar to the previous two exercises. Information technology focuses on strengthening the glute muscles via hip abduction.

Once again, having a glute resistance band volition brand this do more beneficial.

Prevarication on your side with a lite resistance band effectually your legs only above your knees, or lower, around your ankles to make the exercise more hard.
Go on your legs straight and your feet stacked on top of each other.
Next, all you have to practice is lift your top leg straight upwards toward the sky.
Make sure to keep your feet pointing direct throughout the practise.
Pause for 1 second and then repeat for the desired number of repetitions.
Echo on your other leg.

Fire Hydrants

Fire hydrants are another great exercise to strengthen the glutes as well equally meliorate you hip mobility and core stability.

*Adding ankle weights to this exercise will increase the benefits of this movement.*

Become into a quadruped position, (on your hands and knees with your back flat).
Side by side, brace your core and endeavor to maintain a apartment back throughout the entire movement.
Elevator 1 leg off the footing, and rotate that hip out directly to your side while keeping your genu aptitude.
From here, draw a large circle with your knee, keeping your core engaged and your dorsum flat.
Draw a big circle going forward for the desired number of repetitions, and then again going backward.
Be sure to train both sides evenly.

Glute Bridge

I have saved the best practise for last. The glute bridge is single handedly one of the best exercises for strengthening the barrel as well every bit the core.

Plus, this exercise can be modified to much harder progressions. That way, you can observe a variation that works for your skill level.

In the moving-picture show beneath, I'm using the hip resistance band to bias the lateral hip muscles more than.

Lie on your back with your knees aptitude and feet flat on the floor, shoulder-width apart.
From here, posteriorly tilt your pelvis so that your lower back is completely apartment confronting the floor.
Adjacent, squeeze your buttocks hard so that your hips extend.
Don't extend as well far – you don't desire your lower dorsum to curvation.
Concord the top position for 3-5 seconds, and then slowly release.
To make this exercise challenging, you can do 1 leg at a time and/or drag your anxiety on a chair.

Hip Thrusts

Another variation of the glute bridge is the hip thrust. Some experts say this is the best glute exercise ever!

You will need a bench or a couch to exercise information technology.

This is what it looks like.

Add a hip resistance ring around your knees to get the best results.

See The Video Of These Exercises Below!

A Uncomplicated Hip Dip Workout Routine

Here is a simple 20-infinitesimal workout routine you can do twice per week to strengthen your hips and glutes.

I am a big proponent of strength grooming for several reasons:

You get

lean muscle mass development,
an increased basal metabolic rate,
stronger bones and joints, and
improved confidence!

WORKOUT A

Exercise	Sets	Reps
Banded Squat	3	ten-12
Banded Clamshell	3	12-15 each
Fire Hydrants	three	10-12 each

Conditioning B

Exercise	Sets	Reps
Curtsy Lunge	3	ten-12 each
Side Lying Leg Lifts	3	10-12 each
Glute Span	iii	12-15

And if you want to encounter a complete glute and lower body workout designed for postpartum women, check out my half-dozen Week Leg & Booty Guide!

the-postpartum-6-week-leg-and-booty-guide

Final Words On Getting Rounder Hips

Then beautiful momma, which military camp are you in?

What kind of torso shape do you have?

Did this article brand you similar your hip dips more?

Or practice you lot want to do whatsoever it takes to get rid of them?

Go out me a annotate and allow me know!

How To Get Rid Of Violin Hips

What Are Hip Dips?

Are Hip Dips Bad?

What Causes Hip Dips?

Is It Truly Possible To Get Rid Of Them?

The nine Best Hip Dip Exercises You Can Do From Home

Squats

Curtsy Lunges

Curtsy Step Downs

Banded Lateral Walks

Banded Clamshells

Side Lying Banded Leg Lifts (AKA Side Leg Raises)

Fire Hydrants

Glute Bridge

Hip Thrusts

A Uncomplicated Hip Dip Workout Routine

WORKOUT A

Conditioning B

Other Related Questions

Can Yous Lose Hip Dips Without Exercise?

Should I Consider Surgery?

Are Hip Dips Attractive?

Hip Dips Vs Love Handles – What's The Difference?

Are Hip Dips and Saddle Bags The Same?

Final Words On Getting Rounder Hips

Related Posts On Hip Exercises

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