How To Get Rid Of Hip Dips FAST (10 Best Exercises)

If you want to know how to get rid of hip dips—those inward curves just below your hips—you’ll discover everything you need to know here. Hip dips, also known as violin hips, are a natural result of your bone structure, but you can still get curvier rounded hips.

Hip dips are normal and very common, but many people still want to “fill out” their hip dips. You can get curvier hips using targeted exercises to strengthen muscles around your hips for a more filled-out look.

The hip dips can be stubborn, and losing weight isn’t the solution to getting rid of them. When people lose weight, they also lose muscle, which could make the side of the hips look more inward and indented after they “deflate”.

While you can’t change your bone structure, you can still tone up and fill out the hip dips. Use these simple and easy targeted exercises for hip dips to naturally get curvier hips fast.

Why Do Hip Dips Happen?

Many women don’t even notice their hip dips until they’ve lost weight. This is because the fat that was once filling out the hips is gone, creating a “deflated” effect on the side of the hips. They now can visibly see the inward curving between the bone structures.

Hip dips are not the love handles. Love handles are above the side of your hip bone. While hip dips are below the hip bones and on the side of the hips.

Hip dips are caused by bone structure in the hips. It’s basically the distance between the top side of your hip bone (iliac crest) and the side of your thigh bone (femur). The point where your femur connects (the greater trochanter) can create a bigger dip in the side of the hips.

Your bone structure is mostly determined by your genetics. The size, shape, and proportions of your bones are inherited traits from your parents and ancestors. And there’s no way to change your bone structure without crazy surgical procedures.

Hip dips are caused by bone structure, muscle size, and fat distribution that are out of cosmetic alignment.

Women also tend to naturally have wider hips and more curved pelvis than men do. This is for child-bearing purposes, allowing an easier passage for the child’s head. Having wider hips and shorter legs can make the hip dips look more pronounced.

Higher estrogen levels during puberty also cause the hips to widen in preparation for a potentially reproducing child.¹ Estrogen also causes fat to build up around the hips and thighs, helping to store energy for possible pregnancy and breastfeeding.²

Can You Really “Fill Out” Hip Dips?

Are hip dips normal? Yes!

Trust me when I say just about every man on the planet doesn’t care about hip dips. Men really don’t notice or care much about them. So, if any women are feeling insecure about hip dips, then you shouldn’t worry about that.

But I do know many women still want an hourglass figure and widen out their hips naturally. The good news is you can mostly get rid of the hip dips without surgery by building muscle mass in your hips.

How can you fix the hip dips since you can’t change your bone structure? By building more lean muscle mass in your hips. This will widen them and make them appear curvier and fuller.

Gaining weight can also help to fill out the hip dips, but this will be from fat deposits. This may not be the healthiest approach. You’ll have uncontrolled fat distribution since you can’t exactly control where your body fat goes.

So the best option for getting rid of hip dips is to add lean muscle to fill them out. With the right targeted exercises you can build lean muscle to bring more curves to your hips. And thinning your waist can make the hip dips look less pronounced.

Yet muscle does take some effort and time to build. So you probably won’t be able to get rid of your hip dips within a week. But you’ll start to see some noticeable improvements to the hip dips within a month.

How to Fill Out the Hip Dips

If you want to permanently fix hip dips, then start doing more workouts that focus on building muscle in your glutes. These muscles include:

• Glute medius
• Glute minimus
• TFL

These muscles are known as your hip abductors. They’re responsible for moving your legs away from the midline of your body.

Building these muscles up will give your hips a more filled-out and rounded shape, helping to get rid of the hip dips!

Developing your glute max muscle will also play a big part. Your hips are mostly made up of your glute max, so focusing on building this muscle, too, will give you the biggest bang for your buck when it comes to getting curvy hips.

This is going to be the only way to fix the violin hips. Many of these hip exercises are on the easier side. So if you don’t like to exercise, then you won’t have to exert yourself very much.

If you don’t want to exercise, then the only way to fix hip dips is to gain weight and hope it goes to your hips, or get hip fillers, or do expensive and invasive fat grafting. And you’d probably need several sessions of fat grafting to get the job done.

Losing more weight isn’t the answer because you’ll still lose muscle and fat. This will just cause the side indentation to become more noticeable, and you’ll get more prominent hip dips. Becoming skinny fat just causes more stubborn fat and “deflated” spots.

Lowering your body fat percentage (instead of just losing weight) is a much better solution. You’ll tone up and “fill out” your hip dips and other stubborn fat spots by toning up with muscle and burning fat.

So follow these simple hip exercises to start building lean muscle to fill out the hip dips. And be sure to read below these exercises to find out how to implement them in a full-body workout.

Fire Hydrants

1. To do Fire Hydrants, first start off on all fours.
2. Raise your left leg out to the side so that your knee matches the same height as your hips.
3. Then slowly bring your left leg back down to the starting position before repeating again.

Horseback Riding

1. These are similar to Donkey Kicks but work your hip dip much better. To do this alternate version of Donkey Kicks, first start off on all fours.
2. Begin making circles with one knee going forward and then halfway switch directions so your knees going backwards.
3. Repeat on the other side

Curtsy Lunge

1. To do the curtsy lunge on one side, start in the standing position with your feet hip-width apart and your hands on your hips or holding a pair of dumbbells.
2. Slowly begin to lower the foot on your right leg back behind your body while bringing it back behind your stationary foot.
3. Lower the back knee of your right leg towards the floor in a reverse lunge position. Then, bring the foot of your right leg back up to the starting position and alternate to the other side.

Side Step-ups

1. Place a box about knee height to the side of your foot.
2. Then, while holding a pair of dumbbells or with your hands on your hips, place one foot on top of the box.
3. Step up on the box while standing tall at the top before slowly lowering your leg back to the ground. Repeat on both sides.

Side Band Steps

1. Find a resistance band and wrap it around your leg so it’s right above your knees.
2. Then bend your knees a little as you squat down.
3. Take big, wide steps from side to side slowly and deliberately. Go about 10 steps one way before coming back 10 more steps. Try never to bring your feet too close together to keep constant tension on the band.

Band Squats

1. Place a resistance band right above your knees.
2. Take a stance, or your feet should be about shoulder-width apart, with your feet pointed straight ahead. Make sure there’s some tension on the resistance band.
3. Slowly begin to lower your hips towards the ground while keeping your knees over your toes.
4. Imagine you’re taking a seat in a chair behind you. When your thighs reach parallel to the floor, pause for a quick second before coming back up to the standing position.

1. To do glute bridge, first lay on your back with your knees bent, toes up, and you’re arms out to the side.
2. Begin raising your hips up off the ground until they reach the top.
3. Pause and squeeze your cheeks at the top for a long second before returning it back down to the starting position.

Hip Thrusts

1. Find a box that’s about knee height or you can use a chair too.
2. While your hips are on the ground, place your upper back so it matches up against the box. Make sure your upper back is firmly on the box before you come up.
3. Then begin to raise your hips up towards the ground while keeping your chin to your chest.
4. At the top, pause and hold for a long second while squeezing your cheeks before returning back down to the starting position. Try not to let your hips touch the ground again until you’re all the way finished.

Clamshells

1. Lay on your side with your knees together and bent with a resistance band up above your knees.
2. Slowly begin to lift your top knee off the bottom knee while keeping your feet together.
3. At the top, try to hold for a little longer before returning to the bottom knee.

Side Leg Raises

1. To do a Side Leg Raise, lie on your side with your body straight and your elbow underneath your shoulder.
2. Raise your hips up off the ground so there’s a straight line from your bottom shoulder to your bottom foot.
3. Then, while holding this position, begin to raise your top leg off the ground before returning it to the starting position.
4. If you’re not strong enough to do this while lifting yourself off the ground, you can also do it while laying on the ground.

Hip Dips Workout at Home

You can do these exercises one by one or combine them into a circuit-style workout. You don’t have to do all of them at once.

It’ll be better to do a few in one workout, then a few of the others in the next, etc. Try to aim for 2-4 sets per exercise at about 10-15 reps each time. Work the muscle until you feel the burn, indicating that you’re challenging it.

Here is an example hip dips workout plan:

But to get the best results the fastest I would combine these targeted hip dip exercises with HIIT (high intensity interval training). This will boost calorie and fat burning, tone up your body faster, and even enhance hip dip correction.

HIIT workouts burn more fat in a shorter amount of time than traditional strength training or cardio workouts.³ You’ll also create the Afterburn effect in your body, which helps your metabolism to keep burning fat for up to 38 hours after you finish working out.⁴

By doing these hip dip exercises along with HIIT, you’ll boost blood flow, raise temperature, and send fat-burning hormones to the area. This helps burn fat and build lean muscle to reduce hip dips.

For a complete HIIT + MRT workout plan that works great with these hip dip exercises, check out The Flat Belly Formula system.

Summary

• Hip dips are normal! They’re a natural part of your body’s structure, and they’re nothing anyone should feel insecure about. Many only notice them after losing weight since the fat in the hips is gone, and they’re seeing how their bone structure affects their hips.
• Build muscle mass in your hips, and lower your body fat to thin your waist to “disguise” and eliminate the hip dips. Focus on building the glute max, glute medius, glute minimus, and TFL.
• Just losing more weight isn’t the answer since you’ll also lose muscle with fat. This will cause the hip dips to possibly look even worse after the side “deflates” more. You could still hold onto stubborn fat like the saddlebag fat on the bottom side of the hips.
• Combine these targeted hip dip exercises with HIIT for the best and fastest results. You can also do the above exercises individually. Try adding in low-intensity cardio exercise like brisk walking uphill or on a stairclimber for extra fat burning and hip muscle building.