What are hip dips
As the name suggests, violin hips are depressions on the outer thighs. There’s certainly no need to be embarrassed about having them. However, if their appearance bothers you, you might try some workouts to see if it helps. In this article, you’ll find all the information you want.
What causes hip dips?
The health benefits of doing hip dips are entirely fictitious. Your natural anatomy is the determining factor. Some people’s hips are situated higher than the femur. An indentation may form on the outside side of the lower hip as a result. The appearance of hip dips may be affected by the femur’s location, orientation, and rotation.
Should I do hip dips?
Many people falsely believe that health may be gauged by the presence or absence of hip dips. Bone structure is linked to hip dips, as we’ve mentioned. Something that you probably already knew couldn’t be altered.
Hips, particularly hip dips, may appear different from one person to the next due to individual differences in pelvic form.
Is there a way to improve my hips dips?
Before we proceed, we’d want to repeat that there is nothing inherently wrong with having hip dips and that working out to increase muscle mass and decrease body fat can help reduce their visibility but not eliminate them entirely. This is an acceptance that must be made.
You may substitute isolation exercises (like fire hydrants and clams) for compound ones (like squats and lunges) when you need to target specific muscle groups in the lower body. But don’t just work on your glutes; strengthen your whole lower body. Hip dips aren’t the be-all and end-all of fitness; the same is true of your life.
Hip dips, are they Normal?
Wiener claims, “Hip dips are not indicative of health, illness, excess weight, or deficiency.” Hipdips are a component of your bone structure, and although you may improve your body form via exercise and food, you cannot modify your bone structure. However, the amount of body fat you have can make hip dips more obvious, and a greater muscle mass can cause hip dips.
Have you ever been enticed by a video like “how to lose hipdips in a week?” Keep scrolling; they’re nothing more than bait for clicks.
YES! If we tell you this, it will be completed on the cuff:
- Hip dips are common.
- Hip dips occur naturally.
- The dipping of the hips is rather prevalent.
- Hip dips pose no health risks.
- Mobility is unaffected by hip dips.
PSA: Family, function above form. Your ability to get up, sit down, walk, and otherwise go about your day relies on your hips being in good health. There is a correlation between weak hips and knee discomfort, and strengthening the hips via exercise is connected with less pain and damage. Consequently, the practical qualities of your hips should be given considerably more consideration than their cosmetic value.
Unfortunately for those who despise hip indentations, it seems likely that they will remain a fashion staple. Your bone structure and body’s fat distribution are fixed at birth and cannot be altered. You should be proud of your hip dip since it does not have any bearing on your health or mobility, unlike the misconceptions held by others who would have you believe otherwise.
Hip dips are common and usually don’t need medical attention until they cause discomfort. Indentations in the hip bone are a fixed feature of the human skeleton, and as a result, their depth varies from person to person. Every one of them is routine and has nothing to do with whether you’re fit or not. Exercise may help minimize the look of hipdips, but it won’t reduce them. Therefore, I have laid out a detailed list of the top workouts for you to attempt.
How to get rid of hip fat Fast : Exercises for lower body strength
Hip thrust
This exercise specifically targets the glutes, making it a top contender for increasing hip mobility. You’ll need something sturdy, like a gym bench, to sit on while doing this exercise on the floor. Your hips need to be shoved upward while your shoulders and feet provide support. To take it to the next level, you may also use weights.
Stepping down
This exercise strengthens and stabilizes the hip flexors, hamstrings, and quadriceps. Stand with one foot on a step or other elevated platform and the other on the floor. Maintaining a straight torso, bend at the knees and straighten back up. Perform 10 repetitions on each leg.
Reverse lunges
Unlike traditional lunges, reverse lunges put far less stress on the knees and the rest of the body’s joints while targeting the abdominals and glutes. Put your hands on your hips and stand up straight to do this. Lean back on your left foot and lift your right leg at a 90-degree angle. Each side has 20 repetitions.
Squats Pause
Regular practice of this squat style strengthens a wide range of muscles, from the upper back to the lower legs, ultimately improving stability. This is a variation of the standard squat. Wait two to five seconds after bending over before standing back up.
Side plank
Include the side plank, a move that will give your abs a serious workout. The diagonal plank is performed in the same way as the standard plank, except that the weight is supported by just one elbow. For at least 30 seconds on each side, maintain the plank position.
Donkey kicks
Excellent for toning your thighs and increasing your overall fitness. You’ll need to go on all fours for this. Raise one leg and extend it up and behind you. Perform 20 repetitions on each leg.
Hip abduction when standing
Keep your back straight, and your left foot planted firmly on the ground. Lift your right leg as high as you can to the side, tuck your left hip into your centre, and exhale as you repeat. Maintain a flexed position of the right toes, with the soles of the feet facing upward, and come back to the starting position. Adding a resistance band around the thighs takes this move to the next level.
Abducted gluteal bridge
Get down on the floor and lay flat on your back with your knees bent and your feet flat on the mat. Exhale as you firmly press through your heels to raise your hips. Squeeze your glutes and extend your knees at the top. One repetition is complete when the knees are brought together, and the hips are returned to the mat.
Fire Hydrants
To get into this position, lay flat on the floor with your palms facing up, your wrists beneath your shoulders, and your knees under your hips. Maintaining a straight back, bring your right knee up to your shoulder while bending it to a 90-degree angle. When finished, flip the table over and do the same thing on the opposite side. You may increase the intensity by putting a weight on the back of your knees or a resistance band around your thighs.
Summary
Natural indentations in the hip bones, known as hip dips, often do not need medical attention until they cause discomfort. Everyone indeed has a little wiggle room in their hips, but the degree to which they sag might vary.
Hip thrusts, hip abduction exercises, hip extensions, and squats may help, but the underlying reason is your skeleton, which cannot be modified. Visit your doctor if you experience hip discomfort or if you have any more inquiries.
