Fixing hip dips is so popular these days!
And I cannot lie – I caught the bug!
Do you want to fix your hip dips too??
This workout is just for you.
It’s very short and there is no equipment needed.
This is the perfect workout if you’re a beginner trying to get wider hips or fix your hip dips.
If you’re more advanced, you definitely want to make this workout more intense by adding resistance.
You can easily do all the exercises in this workout by adding resistance bands.
If you have access to a gym, you can also try the thigh abductor machine.
That’s honestly one of my favorite machines whenever I go to the gym.
Wider Hips Workout for Hip Dips: Exercise List
The workout video is provided at the end of this blog post.
It includes the 3 best exercises for wider hips and fixing hip dips.
Side Leg Raises
You do 20 reps of each per leg.
Then you get a 1-minute break and repeat for a total of 2 sets.
Are Hip Dips Good or Bad?
Before I go any further, I just want to clarify that there is nothing wrong with having hip dips.
Although I have personally reduced my hip dips a lot through exercise, there is nothing wrong with having them!
It is natural for most women.
However, I understand that many women don’t like hip dips.
- They make your jeans look wonky
- They make your dresses look not the way you imagined
- And generally speaking, it’s not something that we see often celebrated in media
So I definitely understand the desire to fix hip dips.
After all, like I said, I worked on mine and I’ve seen some great results!
So, without any further ado, here's some extra information and tips to get wider hips and fix your hip dips.
What Causes Hip Dips?
Hip dips are actually a normal part of the human anatomy.
This is why there is absolutely nothing wrong with having them!
Hip dips are most likely to occur in people who have high hips (like myself).
The high pelvis + wide hips = a small dent which the internet has fondly named
- Hip dips
- Violin hips
- Shelf hips
- Thigh dents
And so many other creative names!
Even men have hip dips! Did you know?
How to Fix Hip Dips
There are 3 common solutions to hip dips.
With this solution, a medical professional grafts fat into the depressed area of the hips to create a rounder, fuller look.
I think I can safely assume that this is not a realistic solution for most people.
This leaves tricks and exercise - which are covered in the remaining tips below.
5 Tips to Get Wider hips and Fix Your Hip Dips
Exercise (ideally with resistance bands or weights)
When doing side leg lifts, wear ankle weights to increase the intensity.
Choose from one-pound to eight-pound ankle weights.
You can make squats more intense and effective by using dumbbells.
Choose from 5 to 45-pound dumbbells, taking care to increase weight gradually.
Remember to exercise about 3 times a week to get the best results.
Supplement your workout with a 3-day tiny waist workout to make your hips look even nicer.
Burn excess fat (if applicable)
If you're struggling with excess fat on your waist, don't worry, I have you covered.
These resources will help alot!
Getting wider hips and fixing hip dips really is a delicate balance.
You don't want to lose so much weight that your curves disappear.
You also don't want to hold on to excess fat and end up with a muffin top.
Agh! The struggle is real isn't it??
Anyway, use a calorie calculator to figure out the number of calories you need to burn daily.
This calculation is typically based on your age, weight, and activity level.
Also keep an eye on your body fat percentage.
To be honest, this is a much more useful measurement than focusing only on the weight on the scale.
If you're already quite slim and you want wider hips, then you actually need to do the opposite and gain some weight.
I know. I know.
Gaining weight should be done with care - however.
You don't want to gain fat.
You want to gain muscle!
I'll make a whole separate post explaining how to gain weight correctly.
I just wanted to quickly mention this so that this post is as complete and comprehensive as possible!
Wear flattering shapewear
This tip for fixing hip dips falls in the "tricks" category.
In my opinion, there is plenty to stress out about already.
Why add hip dips to the mix?
If you're in a pinch, just grab some Spanx and call it a day!
Opt for something high-waisted to emphasize your waist.
I've also seen these interesting looking pads on Amazon - though I personally haven't tried them.
You can also wear nice prints.
Prints have a way of covering up a multitude of sins!
Check out these beautiful 10 printed leggings outfit ideas.
Wear clothes that hang loosely around your hips
Doing so is not only effective in hiding love handles, but also hip dips.
This also creates the illusion that you have wider hips and an hour glass figure.
Avoid jeans that squeeze your waist into a muffin top
Your jeans don't have to be loose.
But they also shouldn't be so tight that they emphasize your hip dips.
Also, opt for thicker, higher quality material.
Editor's note: You might also like this 10-minute home workout
FAQ on Wider Hips and Hip Dips
I'm anticipating a few questions about my personal experience so I'll answer them here.
Q. How long will it take to see results?
It truly depends on your starting point and how much effort you put in.
My recommendation is so set a goal.
Work toward your goal and be your own competition.
Only you can determine how long it will take to see results!
For me, personally, I worked on my hips dips consistently for months before I saw a significant improvement.
And even now, they're not 100% gone.
I still have them but i'm definitely not where I started from.
Q. How many times a week should I do this hip dip workout?
It really depends on your personal preference and what is realistic for you.
When I pick something I want to improve through exercise, I typically try to do it 3x a week.
However, that is just my own personal preference and not a gold standard.
Q. Did you use weights?
I started off my journey to improving my hip dips by using just body weight.
Once I got comfortable with the movements, I added in resistance bands.
Once I got comfortable with those, I started using ankle weights.
When I maxed out on those, I started going to the gym and doing the thigh abductor machine.
So you see, I didn't just go from 0 - 100.
It really was a step by step process that required a lot of time and patience.
Don't be in a rush.
You are beautiful just the way you are! I promise!
And also be sure to check out my other workout videos.