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Hip dips, or violin hips, are inward depressions along the side of the body, just below the hip bone. They’re totally normal and nothing to be ashamed of. Mike Silverman, a certified personal trainer, explains, “They are a natural anatomical variation caused by the shape of the pelvis and the distribution of fat and muscle in the hip area. While it is not possible to completely eliminate hip dips through exercise, targeted workouts can help enhance the surrounding muscles, such as the gluteus medius and gluteus maximus, providing a more rounded and defined appearance.” As he points out there are certain exercises—specifically interval exercises—that could reduce the appearance of hip dips.
Interval exercises, he says, are workouts that involve alternating periods of high-intensity effort with lower-intensity exercises. “They are designed to maximize calorie burn, boost metabolism, and enhance overall fitness,” Silverman notes. “Interval training works by challenging the body to work at higher intensities, which increases heart rate and oxygen consumption.” So, this can lead to improved cardiovascular endurance, fat burning, and increased muscle tone.
To learn more about the best interval exercises to reduce the appearance of hip dips, we spoke with Mike Silverman, a certified personal trainer. He recommended jump squats, side plank hip dips, and mountain climbers to help shed fat and strengthen your hips. Find out more below!
1. Jump Squats
Silverman explains, “Begin with feet shoulder-width apart, core engaged, and chest lifted. Lower into a squat position by bending your knees, keeping them aligned with your toes. Explosively jump up, extending your legs fully. Land softly and immediately go back into the squat position. Repeat for a desired number of reps, focusing on explosive power and control.” They primarily target the quadriceps, hamstrings, and glutes. Jump squats particularly promote lower body strength and boost your metabolism.
2. Side Plank Hip Dips
“Start in a side plank position, resting on one forearm with the feet stacked or staggered,” Silverman notes. Engage your core and lower your hip towards the ground, maintaining a straight line from head to toe. Return to the starting position by engaging the obliques and lifting the hip back up. Repeat on the other side, alternating sides for each repetition.” Similar to regular planks, side plank hip dips engage the obliques, glutes, and hip stabilizers. They enhance your core strength and stability. Who knew?
3. Mountain Climbers
Mountain climbers begin in a high plank position with your hands under your shoulders and your core engaged. “Drive one knee towards your chest, then quickly switch legs in a running motion. Continue alternating legs, maintaining a strong core, and engaging your glutes throughout the exercise. Increase the speed and intensity while maintaining proper form,” Silverman says. He notes that they engage the entire core (to help you get rid of that stubborn stomach fat!), glutes, and upper body muscles. Mountain climbers can boost your overall cardiovascular endurance and calorie burn.
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The Bottom Line
At the end of the day, it's important to remember that hip dips are perfectly natural and something that so many people have! You really cannot "exercise them away." But, there are some workouts like jump squats, side plank hip dips, and mountain climbers, that can help you shed some fat around your hips, build muscles, and strengthen your hip bones. Plus, stronger hip muscles can improve your mobility and help you run better.
