3 Effective Exercises To Minimize The Appearance Of Hip Dips: With Videos

Do you have hip dips? Those inward curves or dip like indentation just below the hip bones on each side of your body that most times extends all the way from just below your hip bone till your upper thigh?

If you do, then at the end of this post you’ll know the exercise to start doing immediately to reduce the appearance.

The hip dip is really a beauty issue for some women and has a lot to do with your body type, your fat distribution and genetics.

For some women they are more pronounced and noticeable. Some women have round full curves while others have a little dip or dents between the bottom of the waist and the top of thigh.

Hip dips are not peculiar to women. Men also have hip dips. It is just that it is more noticeable in women because they have wider hips.

Here are 3 exercises that will help to minimize the appearance, they are not going to disappear completely because it is caused by your skeleton, weight gain and fat distribution and weight loss

Exercise 1 for hip dip

Side Lunge


How to do it

  1. Stand with your feet shoulder-width, with the knees slightly bent, and the head and chest up.
  2. Take a slow, side step to the right.  Extend the left knee, driving your weight to the right, lower your butt down. Your left leg will be bent and your right leg will be straight.
  3. Pause at the bottom of the motion, and then extend your left leg to return to a standing position.
  4. Repeat on the right leg
  5. Do 20 reps on each side


Exercise 2 for hip dip

Side skater with lunge


How to do it

  • Stand with feet shoulder width apart. Bend over slightly and assume a light squat position. Jump sideways to your left and land on your left leg.
  • Bring your right leg behind to your left ankle
  • Drop your right knee down into a curtsy lunge.
  • Reverse direction by jumping to the right with your right leg. This completes one rep.
  • Do 20 side skater with lunge on both sides


Exercise 3 for hip dip

Squat with Lateral leg raise



How to do it

  1. Stand with your feet slightly wider than your hips.
  2. Exhale as you slowly lower down as though you’re sitting into a chair.
  3. Inhale and as you stand back up lift your left leg slowly to the side
  4. Bring the left leg down to the starting position, squat again and lift the right leg
  5. Do 20 reps on each leg

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