Last Updated on January 29, 2022 by Femniqe
First of all, let’s make something clear, having hip dips isn’t a bad thing! In fact, it’s completely normal.
Some women are comfortable with having it and some aren’t.
This is one of the most asked questions we get every day through emails and social media.
“How can I get rid of hip dips?”
“My hip dents are too prominent, what should I do?”
It’s something that you shouldn’t be stressing over but it’s hard to ignore all of the requests sent by you the readers.
Hence this guide.😉
Getting fuller hips can be done but it won’t be easy.
Yes, genetics have a big say, but in the hip region there are some muscles that can be targeted with workouts that will challenge them to grow, therefore, producing fuller hips.
But that’s a part of the equation.
You will have to put in the necessary work from following the workout plan, diet and maintaining consistency.
And it will take certain type of workouts to produce results.
So that’s why we created this 28 hip dips challenge that will help you produce fuller and curvier hips.
Now before we dive into to the challenge, let’s get a clear understanding of what it really is.
What are hip dips exactly?
In short, it’s the inward curve right below your hip bones on each side. It has different alias from hip dents, violin hips to even high hips.
The thing is everyone has hip dents, but it’s more prominent on some persons.
Some women have a consistent hip curve while others have that little dip right between the waist and upper thigh.
The Hip Dips Challenge Overview
This 28 day challenge consists of three lower body workouts that will indirectly target the hip area.
Two will involve using weights and the other will be bodyweight.
Doing bodyweight workouts alone won’t cut it. You will have to add extra weights for this to work properly.
But don’t worry, you won’t become muscular like The Rock by using weights.😀
The main two muscles that we’re going to target in the hip area is the Gluteus Medius and Gluteus Minimus(1).
These two muscles have the most influence on your hip shape, therefore, if you target them with the right workouts you will definitely see results.
So without further chatting, let’s get right into the workouts!
Here we go!🏁
1. Lateral Leg Lift
After doing this exercise you’re going to feel it. You were warned!😉
But that’s a good thing, because your muscles will be challenged properly. And when that happens your results are inevitable.
How to do it
- Lie down on your left side with your left leg bent and right leg straightened parallel to the ground.
- Lift your right leg as far as possible in the air and hold for 1 second.
- Now slowly lower your right leg back into the starting position and then repeat.
- Do the required amount of sets and reps on the chart.
2. Barbell Side Lunges
This particular exercise is very powerful because not only will it target those hip muscles but your glutes also.
When performing this move make sure to do each side. This will help to maintain the intensity and time under tension.
Note: Regarding barbell size, start with a weight that is not too heavy but it’s not too light. And as you progress in the challenge increase the weight gradually as your body adapts to it.
How to do it
- Stand shoulder width apart holding the barbell resting on your shoulders.
- You’re going to take a wide step to the left lowering your body while maintaining the barbell parallel to the ground.
- Hold the position for one second.
- Now slowly return to the starting position and do the right side.
- Follow the sets and reps listed on the chart.
3. Barbell squat
This lower body exercise is a classic and is loved by many fitness models. That’s because it works!
Adding weight when performing squat will challenge the hip muscles, glutes and thighs.
How to do it
- Stand shoulder width apart holding the barbell parallel to the ground.
- Slowly lower your body into the squat position until your thighs are parallel to the ground.
- Hold for 1 second then return to the starting position.
- Follow the required sets and reps listed on the chart below.
The 28 Day Hip Dips Challenge Calendar
The Best Diet Plan for Hip Dents
Bear in mind that, you’re trying to grow muscles, so you will need to pay attention to your diet.
Your meals should include protein, carbs and healthy fats, all of which are needed for muscle growth.
It’s basically the same diet that you would follow, if you want to grow bigger and rounder glutes.
If you don’t get this part right you won’t see results.
Eating🍛 right is very very important!
This is one of the biggest mistakes people make.
Once in a while we get emails from persons saying that they’re not getting any results, even though they’re working out regularly.
When you dig deeper to find out why, 95% of the time it boils down to one thing.
And that is, they haven’t been taking their diet seriously.
Whether you want to get fuller hips or get a grow bigger glutes, your diet is super critical.
Work on those Love Handles
If you have excess fat on your waist line it can easily amplify the look of violin hips.
So if that’s the case, you want to add some cardio to this daily plan.
For example, let’s say on day 1 you completed the three workouts mentioned above.
You’re going to rest for 5 to 6 minutes then do cardio for at least 7-10 minutes. When you do this it will increase your calorie burn and get rid of excess body fat.
In the video below is a great example of the fat burning cardio routine that you can do.
Give This 28 Day Hip Dips Plan A Shot!
All you need to do now is start taking some serious action with this plan. It will be challenging but it will produce results if you push through.
You should always keep in mind that everyone is unique and beautiful in their own way.
So you must never let a certain body attribute get you depressed.
Instead, appreciate your body and just adapt a healthy lifestyle that involves regular workout and healthy eating.
For those of you who really want to work on your hips, give this your best shot and you will love the results.👍