How to get rid of hip dips with exercise?
Hip dips are a common feature, with many people struggling to achieve the perfect hourglass figure. This is because hip dips can make you look bigger than you are, and this may cause emotional distress.
While exercise won’t make them disappear completely, it will help camouflage them to better proportions your upper body.
Step 1: Breathing Exercises
Performing breathing exercises helps strengthen the muscles that support your spine, toning your waistline. Deep belly breathing also aids digestion by increasing oxygen intake while relaxing the muscles along the abdominal wall – especially those between the abdomen and ribcage where there are no muscles or bones to protect internal organs.
Get on your hands and knees but flat on the floor with your forearms to perform deep belly breathing. Position your elbows directly under your shoulders. Breathe deeply through your nose so that your abdomen expands beneath your palms.
Make sure you feel an expansion of the area beneath both palm sides of the waistline. Do at least ten deep belly breaths for several minutes to see results.
Step 2: Planks
Planking is a whole-body exercise that can help build strength with all waist, stomach, and back muscles (rectus abdominis, transversus abdominis, external obliques). Lie face down with elbows bent on the ground.
Lift yourself by resting weight on forearms and toes; make sure thighs are on the basis throughout the exercise. Once in a raised plank position, your entire body should be straight from head to toe with only forearms and toes touching the floor.
Tighten core muscles while holding this pose for 30 seconds at a time. It’s recommended that you begin with five consecutive times and work up to 20+ if required. Perform this exercise several times daily or add it to your workout routine.
Step 3: Cat-Cow Stretch
Another proper stretching exercise is the cat-cow stretch which will help elongate tight muscles along your waistline by encouraging spine flexibility. First, get on all fours with back flat and hands underneath shoulders like a pushup position.
Keeping knees bent at 90, exhale as you drop your belly towards the floor and arch your back, pressing your upper body away from your arms. Inhale as you return to starting position and round your spine like a cat. Repeat ten times.
Step 4: Plank Walks
Plank walks are many plank exercises that also help strengthen your core muscles along the waistline – explicitly target the transversus abdominis, an internal muscle beneath the oblique abdominal muscles, and support posture, stability, and alignment of the spinal column.
Start in a high pushup position with both hands on the ground underneath shoulders. Then step forward by placing your right hand two feet ahead of your left hand while lowering yourself into a low plank position, so elbows are directly under shoulders.
Tighten stomach muscles as you lift your left hand and then right foot and bring them forward to starting job. Repeat with opposite sides; do this for at least ten repetitions. Perform 2-3 sets daily or add them to your workout routine.
Step 5: Dumbbell Side Bend
This exercise works by strengthening muscles along the waistline, such as the internal and external oblique abdominis (sides of the stomach) and rectus abdominis (the “six-pack” muscle).
While sitting on a chair with knees bent at 90, hold a lightweight in both hands while keeping arms extended straight behind you. Slowly turn right side while moving right arm towards left without lowering elbows below shoulders until dumbbell reaches knee level then return to pose.
Repeat identical motion but with opposite sides; do it for at least ten reps, then perform 2-3 sets daily or add it to your workout routine.
Step 6: Vertical Leg Crunch
This exercise strengthens the rectus abdominis muscles by vertically engaging them. To begin, lie flat on your back with arms crossed over your chest and legs extended straight up towards the ceiling.
While keeping your lower back glued to the ground, slowly bring knees toward your chest until you feel a contraction in your waistline – hold this pose, then slowly return to starting position. Perform ten repetitions, then perform 2-3 sets daily or add it to your workout routine.
Step 7: Bicycle Crunches
Bicycle crunches are another effective way of strengthening core muscles throughout the waistline. To begin, lie flat on your back with feet propped up on the floor and hands behind your head.
Bring the right elbow towards the left knee while extending another leg straight, then alternate sides; do this for ten repetitions. Perform 2-3 sets daily or add them to your workout routine.
Step 8: V-Sit Knee Tuck
This exercise will help strengthen abdominal muscles and the waistline and hip flexors by using them simultaneously in an isometric contraction. Hence, they both require no movement, which will result in benefits just by holding positions.
Sit with legs extended straight and slightly raised off the ground, then lean back slightly and cross arms across chest (or hold onto knees). Hold this pose for 30 seconds at a time, then perform 2-3 sets daily or add it to your workout routine.