Do you have hip dips or the inward curve found between your hip bones and top of the thigh bones? Then, don’t despair as I teach you some exercises on how to get rid of hip dips effectively. All exercises are easy to do in your free time.
I admit I have hips dips as well. After learning that you can do some exercises to make them less noticeable, I hurriedly went to the Internet for more information. For fuller hips, check the instructions below.
What You’ll Need
An Exercise mat is designed to protect you from the cold floor while also giving some cushion when you’re training with weights. You might need the mat if the exercise demands you to touch the floor, like the side leg lifts and butt kicks.
Most exercise mats have a minimum thickness of one inch. If you perspire a lot, you might consider getting a thicker mat, which is about 1-1/2 to two inches thick. This thickness absorbs your perspiration better and won’t leave any sweat residue on the floor.
When choosing the right length, look for a mat that’s about six inches longer than your height. So if you’re 5’5” tall, choose a mat with a length of 71 inches long. For the width, it should be at least one foot wider than the widest part of your waist.
1. Pilates Mat
The Pilates mat is thinner than the exercise mat. It is great in cushioning your body during core exercises. To prevent your body from unnecessary strain, select a firmer mat a full inch thick. A firmer mat will give more balance while performing stability exercises.
2. Yoga Mat
The yoga mat is the thinnest among all mats available. The thickness may range from 1/8 inch to 1-1/2 inches. With its textured surface, you can perform exercises without the fear of slipping as you perspire.
Ankle Weights (Optional For Side Leg Lifts)
If you like to increase the intensity of the side leg lift exercise, you can wear ankle weights. The size of ankle weights may vary from one pound to eight pounds. Although this may appear strenuous, they’re highly recommended by Bruno Fitness because they can help burn more calories with less stress on the joints.
Dumbbells (For Squat)
To put more resistance on your squats, you need to use dumbbells. These fitness tools aren’t only easy to use, but they can allow you to tone each part of your body. If you’re a beginner, you may choose from 5 to 45 pounds. As you progress, you can increase the weight of the dumbbells gradually.
Tips From The Experts
1. Raise Your Leg Slowly In Side Leg Lifts
For an effective side leg lifting exercise, Muscle & Fitness suggests raising and lowering your leg slowly. Don’t use momentum because you may end up overworking your leg and thigh muscles. Your top leg should be raised at least 1-2 feet.
At the top of every rep, squeeze your glutes. Your neck should be aligned with your spine throughout the exercise. Never look at your top leg when raised, instead, keep your gaze straight in front of you.
2. Wear Comfortable Shoes And Apparel
For better exercise performance, the American Heart Association recommends wearing comfortable clothes and shoes. Your shoes should be flat with laces, and of course, they should properly fit. Your clothes should be loose and not too tight to move freely.
For squats and lunges, the best shoes are lightweight cross-trainers with good lateral support, like this one. If you sweat a lot, look for sweat-wicking fibers, like polypropylene. For comfort, wear cotton, but this may feel heavy when you sweat.
3. Observe Proper Form
To save yourself from the grueling knee pain, Prevention suggests observing the correct form in squats and lunges. When doing squats, your knees should be aligned with your feet. Your knees shouldn’t wobble off to one side.
Always go at your own pace because doing the squats slowly but properly produces better toning results with less pain. If you still feel pain when doing squats, begin seated in a chair.
Did you find this article helpful on how to get rid of hip dips effectively? Thanks to these exercises, I can already do something on my hip dips which have been bothering me for a long time now. Aside from effectiveness, all exercises are easy to do since all you need is an exercise mat or dumbbells.
Finally, if you already got rid of hip dips and look for bigger ones, click here to read a quick guide on How to get bigger hips fast.