Why some women have a hip dip and how to work out to get rid of it

Close up of female hands on hipFrom our heads to hips to knees and feet no two bodies are exactly alike. We all come in different shapes and sizes. That is especially true when it comes to hips. Some form an uninterrupted curve and others have a little dip – or hip dip – between the bottom of the waist and the top of the thigh. The jury is out on whether exercise can help you banish the dip, but some people swear they have had luck with these exercises.

Side leg lifts

Lie on a mat on your left side with your legs fully extended and the right foot resting on top of the left foot. Rest your upper body on your left elbow with forearm extended and palm down on the mat. Slowly lift your right leg so that together, your legs form a wide V shape. Lower your leg bringing the feet together and repeat for two sets of ten. Switch to the right side between sets.

Donkey kicks

Come to an all fours position on the mat with palms down. Keep your spine straight and extend your right leg fully behind you. Your body should be supported by your arms and your left knee should remain in the kneeling position. Continue for two sets of 10, again switch legs between sets.

Double leg squats

Stand with feet hip-width apart. Feet should be facing forward. Lower your bottom as if about to take a seat. Be careful to keep your spine straight and to not let your knees extend beyond your feet. Return to standing and repeat for two sets of 10.


Female doing lunge exercisesBegin by standing up straight with your shoulders back and relaxed. Keep your gaze facing forward and remember to engage your core. Next, step forward with your right leg lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your left knee doesn’t touch the floor. Maintain your balance by keeping the weight in your heels as you push back up to the starting position. Repeat for two sets of 10.

Give these exercises a try. Even if you don’t get rid of hip dip you get the muscle building benefits that come with a good workout. As an added bonus, regular exercisers generally feel more confident than couch potatoes. So even with your hip dips you can still feel beautiful, just don some duds that flatter your special figure and rock them like you are walking the runway.