How To Get Rid Of Hip Dips In A Week At Home

Looking for easy ways of how to get rid of hip dips in a week at home? If you answered yes, then you are in the right place. We have a complete guide for you.

Body image fads kept on changing. First, skinny was the new thing, and then came the thigh gap. Now, everyone is obsessed with getting rid of their hip dips.

So, what is a hip dip and how can you eliminate hip dips at home? Let’s find out.


What Are Hip Dips?

As the name suggests, they are dips i.e. indentations along the side underneath your hip bone. If you look in the mirror, you will see an inward curve on the sides of your hips. It is completely normal and many women all over the world have these hip dips.

That is why you can eliminate hip dips, but you don’t have to. It is basic human anatomy and there is no good or bad when it comes to it.


Are Hip Dips Bad?

There is no good or bad when it comes to hip dips. They just reflect your anatomy and your hip structure. Everyone has a unique one.

Depending on your bone and pelvis, everyone’s hip dips will be different. Some will have little to no indentation and some will have a noticeable indentation. However, they are not bad.

Everyone has a unique body, and we all look beautiful with or without hip dips. That is why you don’t need to eliminate hip dips but you can if you want a more toned figure.


The Cause Of Hip Dips

Many women wonder why hip dips form on their bodies. Let us clear this once and for all. There is no specific reason as to why you have hip dips on your body.
Three major things can affect your hip dip structure:

  • The type of body you have
  • Your fat distribution
  • Your anatomic makeup

These three things vary between individuals. That is why some women may have prominent hip dips, while others won’t. If the distance between your thigh bone and hip bone is longer, then you will have noticeable hip dips.

That is because the longer the gap, the higher the opportunity there is for an indentation to be formed in that specific area. Many people don’t like this, and that is why they prefer to get rid of hip dips altogether. So, how to get rid of hip dips in a week at home? Let’s explore.


How To Get Rid Of Hip Dips In A Week At Home

You can incorporate the right diet and exercise to easily eliminate hip dips. However, before we move on to these ways, you need to understand some important things. There are two ways you can get rid of hip dips.

Firstly, you can start building muscle around your hips so they can be wider. That will fill in the portion of your hips that looks indented. However, there is another thing you can do.

The second way to get rid of hips is to reduce your body fat. Doing so will cause your love handles to reduce too, and you will get a much even fat distribution. If you combine these two ways, you will get rid of hip dips in a week at home.

Exercise and nutrition are the best things to get rid of hip dips in a week at home. Here is your complete guide to it:


Diet is one of the most important things when it comes to losing weight. Without this, you will not be able to get rid of uneven fat distribution. That is why it is essential to eliminate hip dips.

If you aim to build muscle to lose hip dips, you will have to go into a calorie surplus. That means you will have to eat more calories than you burn. However, that doesn’t mean you eat everything.

If you want to effectively get rid of hip dips, you will need to focus on the nutrients of the food. Always keep your macros in check because you need enough of them to build muscle. Remember, it is not about the quantity of the food but the nutritional value.

Heavy Lifting

Strength training is one of the most important things to build muscle. You will know how to get rid of hip dips in a week at home if you lift heavy. Many women have this misconception that they will look bulky if they lift heavy.

However, that couldn’t be further from the truth. Women need to produce an adequate level of testosterone to build muscle, and they don’t. That is why it is more challenging for women to effectively build muscle.

To get rid of hip dips, you need to concentrate on progressive overload. That is where you will have to consistently challenge your muscles either through resistance, added weight, or repetitions.

Utilizing The Right Movements

You need to focus on the right muscle groups and movements to gain muscle around your hips. The main muscles you should focus on are the gluteus medius and gluteus minimus. That is why you need to incorporate exercises that target them.

Focusing on such exercises will help you reduce your hip dips without becoming bulky in other areas. So, your muscles will be toned and you will know how to get rid of hip dips in a week at home.

Being Consistent

If you want to know how to get rid of hip dips in a week at home, you will need to be consistent. Without consistency, you will not achieve any visible results. Building muscle is not easy, and it takes a while before your body gets used to it.

That is why you need to keep training your muscle to get rid of hip dips. With the right movements, diet, and consistency you will see fantastic results in no time.

Rest Is Just As Important

Resting is just as important as following the right diet and exercise routine. You need to give your muscles a break so they can grow and repair. When you train a muscle, you are putting a strain on it.

That is why when your body is resting, it will work to repair the damaged muscle. Repair only happens when resting so make sure you get enough of it. You need to balance training and resting to eliminate hip dips in no time.

Have A Plan In Mind

Don’t just start exercising and dieting without having a plan in mind. Your plan needs to be tailored to suit your lifestyle and body. That is why you need to create one with the right exercises and nutrition.

Simple exercising and not caring about your diet will not give you results and vice versa. So, you need to sit down and plan out your exercises and eating habits. Make sure you do your research depending on your body type before you start anything.

Once you have created an optimal plan, and you follow it consistently, you will eliminate hip dips in no time.


Exercise Movements To Get Rid Of Hip Dips In A Week At Home

Here are the many exercises that will help you get rid of hip dips in a week at home:


Squats are one of the best exercises you can do to eliminate hip dips. They are optimal for developing your thigh and glutes. However, they do much more than that.

Squats also help people in strengthening their adductors and quadriceps. So, if you want a functional movement pattern, then squats should be your ideal movement. There are a few ways you can do squats to train and challenge your muscles:

  • Using your bodyweight
  • Using hip resistance bands
  • Using added weight such as dumbbells, barbells, kettlebells, etc
  • Using a hip resistance band and an added weight

In the beginning, you can start with your body weight to get used to the movement. However, with time you can add more elements. Doing so will help you challenge your muscle further so it can grow more.


Banded Lateral Walk

Banded lateral walks are one of the most widely popular exercises to get rid of hip dips in a week at home. That is because it is easy to do, and it activates the gluteus medius muscle. It is responsible for externally rotating legs and abducting.

However, to do this exercise, you will need a hip resistance band. The walk is pretty simple, and it effectively activates muscles. That is why you need to incorporate this exercise into your daily routine.

Once you do it consistently, you will eliminate hip dips in no time. Of course, you should use it in conjunction with other exercises. That is how you will get the best results.


Curtsy Lunges

If you have ever done a normal lunge, you know the muscles this exercise targets. However, the curtsy lunge takes the normal lunge a few steps further. You have to cross your leg behind your body while doing a lunge.

The curtsy lunge targets the inner thigh muscles as well as the glute muscles. That is why it is one of the top three exercises that will reduce hip dips in no time. If you want to make this challenging, you can also add weights and resistance bands.

You have to keep in mind that just using your body weight while building muscle is not the ideal way. You need to make use of external elements and weights to reduce hip dips by building muscle.


Banded Clamshells

Another exercise to reduce hip dips is the banded clamshell. Yes, the name sounds weird, but it is an effective exercise. It strengthens your gluteus minimus and medius.

The strengthening is done by the external rotation. That is why you need a light resistance band for this exercise. It is just like doing a normal clamshell but with a band between your thighs.

It is one of the best exercises to reduce hip dips through the use of a resistance band. Utilizing this tool helps you target your thigh muscles and glutes much more effectively.


Glute Bridge

The glute bridge is optimal to eliminate hip dips and strengthening your core and butt. If you are new to this, you can start with the beginner version. However, as you get used to it, you can make it more challenging.

The glute bridge can also be made more challenging with added weights or hip bands. So, if you want a fun yet effective exercise, then you should do the glute bridge during every workout.


More On Hip Dips

So, these are all the exercises and the changes you can make to eliminate hip dips. Many people make such a plan with these movements and the right nutrition for the best results. You can too.

All you will have to do is think about your body type and then plan accordingly. However, many women don’t prefer to reduce hip dips in this way. Instead, they hide their hip dips.

Many individuals wear loose clothing such as dresses, high waisted pants, and skirts. Doing so causes their hip dips to hide and they don’t have to get rid of them. You can do this too if you don’t want to go through the hassle of exercise and diet.


Final Thoughts

That is all you need to know about how to get rid of hip dips in a week at home. Even if you don’t see results in a week, you will have to be consistent. It can take longer for some people to reduce hip dips because all bodies are different.

So, what are you waiting for? Make your plan and start your journey for losing your hip dips now. Once you achieve consistency, you will see results in no time.

Start now and let us know if you received amazing results on your journey. We hope you do, and we wish you the best of luck.


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