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In today’s post, you’re going to learn how to get rid of hip dips fast with and without exercise.
If you’re one of those people, there are ways to tone down the bumps without resorting to surgery.The good news is that many of the same exercises that help build muscle on your lower body can also help improve the shape of your upper leg muscles and hip bone.
10 Best Way to Get Rid of Hip Dips In A Week
So, here are ten moves that work wonders for reducing the size of your hip dips.
1. Squat Thrusts
Squats are great for building strength throughout the entire body, but they do an especially good job strengthening the quadriceps—the group of four muscles that run along each side of the thigh.
This helps keep your quads strong and toned, which makes them less likely to give out when you try to stand up straight during a dip. To add even more benefit, perform squats with a weight plate strapped to your ankle.
This forces your foot into a position where it’s closer to parallel to the floor, which adds stability and reduces strain on your knees.
2. Dumbbell Lunges
Lunges are another exercise that strengthen the quadriceps. When you lunge, you use your glutes to push off the ground, which increases your hamstring flexibility and improves balance.
As a bonus, lunges also target your calves, making them stronger and helping prevent calf cramps.
3. Single Leg Deadlifts
If you’re having trouble getting your hips down low enough to make a proper dip, try single-leg deadlifts instead.
These lifts require you to lift one leg at a time, so you have to bend your knee further than in traditional deadlifts. The added range of motion allows you to bring your hips much lower to the ground.
4. Jumping Jacks
Jumping jacks are a simple way to increase your heart rate and burn calories while working out. They also target your hamstrings, which will reduce the likelihood of injury if you ever need to jump from something like a diving board or a roof.
5. Step Ups
Step ups are a great alternative to jumping jacks because they allow you to focus on your form rather than just increasing your heart rate. Plus, step ups are easier on your joints since you don’t have to jump as high.
Planks are a great core workout that works your abs, back, shoulders, and legs all at once. If you want to make this move even better, hold a dumbbell between your feet. This requires you to brace yourself against the force of gravity, which strengthens your core and gives you a little extra challenge.
7. Side Lying Triceps Extensions
Side lying triceps extensions are a great way to tone your arms without using weights. Simply lie on your left side with your right arm extended above your head.
Then, slowly raise your right arm until it’s perpendicular to the floor. Hold this position for 30 seconds before lowering your arm back to the starting position. Repeat 10 times on each side.
Pushups are one of the best ways to get a full-body workout in a short amount of time. Not only do they strengthen your chest, biceps, triceps, and forearms, but they also target your shoulder girdle, which keeps your spine stable and prevents injuries.
Burpees are a great total-body exercise that targets your upper and lower body. Start by standing upright with your hands placed slightly wider than shoulder width apart.
Next, squat down and place your hands directly under your shoulders. Finally, jump your feet forward so that you land in a pushup position. Now, quickly jump your feet back together and repeat. Do three sets of ten reps.
10. Mountain Climbers
Mountain climbers are a fun way to work your whole body. Stand tall with your feet hip distance apart. Bend your elbows and start walking toward your left hand.
Once you reach your left hand, switch directions and walk toward your right hand. Continue alternating sides until you’ve completed one round.
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What causes hip dips?
The main cause of hip dips is weak glutes. When your quads are too strong, your gluteus maximus can’t contract fully, causing your butt to cave inward. To fix this problem, perform squats and lunges frequently. Squats help build muscle in your quadriceps and hamstrings, while lunges improve balance and stability.
How to prevent hip dips?
To avoid hip dips, make sure your quads aren’t overpowering your glutes. You should be able to touch your toes when standing up straight. Also, try performing exercises such as planks, leg lifts, and crunches to strengthen your glutes.
Are hip dips normal?
Yes, hip dips are common among people who engage in regular strength training. However, if you experience pain or discomfort during a dip, stop immediately and consult a doctor.
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Lifestyle changes that can get rid of hip dips
If you have hip dips, lifestyle changes may help reduce their intensity. For example, if you sit for long periods of time, stand up every hour to stretch out your muscles. Try taking frequent breaks from sitting throughout the day. And don’t forget about proper nutrition! Eating foods rich in protein will keep your muscles healthy and strong.
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