Last Updated on April 28, 2022
Today I’m teaching you how to get rid of hip dips and I’m sharing a hip dip workout for fuller filled in hips.
Do you want to know how to get rid of hip dips?
Are you looking for hip dip exercises that really work?
Do you feel like your hip dips make your butt look square instead of round and bubbly?
Do you want to sculpt curvey hips and help make your waist look slimmer?
If so, you are in the right place! Today’s episode of CCtv is all about hip dips. In it, I share the best hip dip exercises and info about how to do them in a complete hip dip workout for you!
What are hip dips?
Hip dips are the indents that happen on your hips, on the outermost part of the butt.
Hip dips are normal but some people can have more of a dip than others. People without naturally curvy hips, tend to deposit fat, which covers the dip.
Others with more of a rectangular body shape, don’t store fat in the hip area, creating the appearance of a dent in the hip area.
How to Get Rid of Hip Dips with Exercise
To get rid of hip dips, you have to build muscle in the hip area. Doing hip exercises consistently will build the muscle and help fill in the dips.
Because your hip muscles attach to your hip joint in different directions, it’s best to do exercises that use multi-directional movements. That way you can target and build up all of the muscles in the hip dip area.
HINT: That’s what all of the hip exercises in this hip dip workout do and why it works so well!
As a bonus, building lean muscle in your hips is a great way to sculpt curves and make your waist appear slimmer, too.
Pin this Hip Dip Workout to Pinterest so you’ll have it forever
HIP DIP WORKOUT INSTRUCTIONS
To build muscle you have to lift heavy and do 6 to 8 reps. But for these hip exercises, it’s very difficult to use heavy weights without increasing the risk of injury. That’s why it’s best to do a lot of reps and sets instead.
- Do each hip dip exercise 30 times each to complete one full round, or set.
- Do 4 full rounds – or sets – of all of the exercises to complete the workout.
- For the best results, do this hip dip workout 2 times a week.
- To add more intensity you can use ankle weights or resistance bands.
- TIP: For the best possible results, follow a one of my meal plans and complete full body training programs.
Ready to begin getting rid of hip dips? Let’s do this!
When you’re done with this work, leave me a comment and let me know if you felt the burn.
HIP DIP EXERCISES
Stand with your feet wider than shoulder-width apart, holding a pair of dumbbells. This is your start position. Lower your butt back and down to the side and lunge to the side towards the floor. Don’t extend your knee past your toes. Then push back up to the start position to complete one rep. Complete the prescribed number of reps with your other leg to complete one set.
Stand holding a pair of dumbbells, with your feet shoulder width apart. This is your start position. Cross one leg back behind you as you lower down into a curtsey. Push up to the start position then repeat the curtsey on the opposite side. Do the same number of reps with both legs to complete one set.
Start on all 4’s with your wrists and knees stacked under your shoulders and hips. Your back should be parallel to the ground, not arched or bowed downward. Keeping your hips square to the floor, raise one knee up and out to the side, until your inner thigh is parallel to the ground. As you’re lifting your knee, lift the opposite arm up in front of you. Hold for a count then return to the start position to complete one rep. Complete the same number of reps with your other leg and arm to complete one set.
Start on all 4’s with your wrists and knees stacked under your shoulders and hips. Your back should be parallel to the ground, not arched or bowed downward. Keeping your hips square to the floor, raise one knee up and out to the side, until your inner thigh is parallel to the ground. This is your start position. To begin, lower your knee halfway to the group then quickly pulse it back up to start position to complete one rep. Complete the same number of reps with your other leg and arm to complete one set.
Cross Over Extensions
Get on your hands and knees. Extend one leg out to the side with your toe pointed. This is your start position. Exhale and slowly lift your leg up and across your body towards the opposite side. Inhale and return to the start position to complete one rep. Do as many as you can until you feel the burn. Once you feel the burn do 5 more then stop. Complete the same number of reps with your other leg to complete one set. Tip: Keep your hips square and even during the movement.
Hip Dip Pulses
Stand tall and lift one leg back (with your knee turned out) until it’s approx. 8 inches off the floor. This is your start position. Next, lift your leg back and up as far as you can. Quickly lower back down to the start position without touching your foot to the floor. Quickly pulse your leg up and down, racking up reps. Keep your hips square as you pulse your leg behind you. Do the same number of reps with both legs to complete one set.
Lying Leg Lifts
Lie on your side with your hips and ankles stacked on top of each other, with your toes pointed. Use your hand to support your head. This is your start position. Lift your upper leg up as high as you can. Quickly return to the start position to complete one rep. Quickly rack up reps lifting and lowering your leg. Complete the same number of reps with both legs to complete one set.
Knee Flapper Exercise
Lie on your side on the floor. Bend your legs and stack your knees and ankles. Exhale and the upper leg up and off the floor, about 6 inches over your other leg. This is your start position. Keeping your heels together, lift your knee up as far as you can like a clamshell. Quickly lower your leg down just above the ground, then flap your knee back up, quickly adding up reps. Do as many as you can until you feel the burn. Once you feel the burn do 5 more and stop. Complete the same number of reps on the other side to complete your set.
That’s it! Repeat the exercises 3 times to finish the workout.
I really love the crossover extensions and pulse moves so much. What hip dip exercise was your favorite?
Let me know yours and if you felt the burn in the comments. I love hearing what you think!
Hugs and Love
Your Coach and Biggest Cheerleader
Don’t forget to Pin this Hip Dip Workout to Pinterest
If you want results a lot faster, try my Total Transformation program. I can get you results a lot faster with food, then I can with exercise. 😉
Results using my Total Transformation Program
You’ll get noticeable results in DAYS not weeks!! Guaranteed.
If you liked this workout, you’ll also like these:
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- Exercises for outer Thighs & Hips
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I need help losing belly fat. If I could get help with that it’ll be great.
I’ll add that to my editorial calendar. xoxo
How do I sort out a rectus fermosis strain mine’s killing me and I jump off this hip for the high jump ?
Strains need TLC and rehabilitation to prevent tearing and more strain. If yours is killing you, I’d seek a professional opinion in your area. I hope you feel better. xo
I’ve done some of these workouts and it did help. I stopped doing them after I was satisfied and the hip dip returned. Do you have to always do these workouts in order to maintain the shape? Can you ever stop doing it?
It only works, if you work it… if you stopped going to your job would you still get a paycheck?
Good job guys. Please, I need exercises to reduce my buttock. Will really appreciate if am being attended to.
I have tons of butt workouts on my blog. Search the site using the hourglass icon and type ‘butt’ and they’ll pop up for you
The fire hydrants are by far my best-est……thanks a bunch ..#xoxo
awwww yay! thanks for letting me know xoxo
Is it 4 sets of 30 reps?
Yep. If you can’t do 30, start with 20 and work your way up.
How do I firm jiggly thighs I walk up steep hills and hike but to no avail please help
You need a real deal meal plan that works with your workouts! My Total Transformation program will burn your fat. Guaranteed. https://www.christinacarlyle.com/programs/
how to lose weight from belly fast? also can i lose 10 pounds in 20 days?
Try my Reset Cleanse! You can lose up to 10 pounds in 7 days. Here’s the link:: https://www.christinacarlyle.com/reset-cleanse/
Will this exercise make my butt smaller or will it give it the lift while keeping the size?
This fills in the hips. It can potentially lift the glutes, too.
I’m super self conscious about my hip dips and decided to try this workout. I had only used it for a week an a half and seen them fill in almost completely. I did do some other butt workouts but feel like this really helped.
Awesome! Thanks so much for sharing your feedback xo
The hydrant extension was the hardest for me. I finish one set, it was very hard and then I realized I should repeat it at least two more time and I wanted to die but it’s done. It was really challenging but I’ll repeat those twice a week. I hope to see results soon ☺️.
This is a good sign! Challenging = changing 🙂