6 Moves To Fill Your Hips And Eliminate Hip Dips

Hip dips are natural dents in the hips and most people have them. But if you want to eliminate hip dips and fill out your hips, you can do certain exercises to build more muscle around those dents and eventually fill them up.

Now, you may know that spot reducing fat isn’t possible. So if you’re overweight but have hip dips, you can’t simply target them to burn fat around your hips. You need to burn fat overall in order to eliminate hips fat.

So you need to follow a realistic diet along with this workout program. That way you’ll lose a few pounds and increase the muscle mass around your hip dips at the same time. And the result is: fuller and rounder hips.

This hip dips workout will tone and strengthen the muscles in your hips, thighs, abdominals, and buttocks. You just can’t ask for more from a 10-minute workout!

So let’s find out how to eliminate hip dips in the comfort of your own home!

Best Exercises To Eliminate Hip Dips

This is a simple workout you can do anywhere, without any equipment. So follow the instructions precisely and your hips will look fuller and fuller after each workout.

You need to perform each exercise for 45 seconds followed by 15 seconds rest. The last exercise should be performed for 60 seconds straight. That’s a total of 11 minutes for a set.

Now try to do at least 2 sets per day. Once you feel like you can do more, then gradually increase the number of sets. Aim for 4 sets per day, 4-5 times per week.

For the exercises that need to be done on both sides, you should start with your less flexible side (leg). That way, the other side will feel much easier to perform.

Also, you can perform these hip dips exercises in front of a mirror to ensure you’re doing them correctly.

So let’s see what are the most powerful exercises to eliminate hip dips:

1. Straight Leg Fire Hydrant (45 sec/side)

Eliminate Hip Dips - Straight Leg Fire Hydrant

Straight Leg Fire Hydrant

Here is how to do Straight Leg Fire Hydrants:

  1. Place yourself on all fours with your back straight, your abs contracted and a straight leg resting on the ground.
  2. Slowly lift the straight leg.
  3. Return slowly to the starting position.
  4. Do it for 45 seconds, then rest for 15 seconds and repeat on the other side.

2. Lateral Lunge (45 sec/side)

Eliminate Hip Dips - Lateral Lunge

Lateral Lunge

Here is how to properly perform a Lateral Lunge:

  1. Stand with your feet hip-width apart and your hands on your hips.
  2. Step to your left and lower your body into a lunge.
  3. Reverse the movement and push yourself back to the starting position.
  4. Do it for 45 seconds, then rest for 15 seconds and repeat on the other side.
6 Moves To Fill Your Hips And Eliminate Hip Dips