Today, let’s chat about something that we all tend to notice but don’t always talk about: hip dips. Yep, those little curves on the sides of our hips that some of us (myself included!) have spent ages worrying about. Here’s the good news—I found a way to work with them, and it’s totally doable! Let me tell you all about it.
What Are Hip Dips Anyway?
First off, let's clear up what hip dips actually are. They’re the inward curves just below the hip bone, and they happen due to the natural shape of our pelvis and fat distribution. Hip dips are completely normal, and almost everyone has them. But if you're like me and want to work on smoothing them out a bit, I’ve got you covered!
My Journey to Smoother Hips: The 3 Workouts That Worked!
The "magic" happened with these three workouts I discovered and committed to. Here’s the key: I did all three of these workouts four times a week. Consistency is huge here!!!
1. Quarantine Bubble Butt Workout by Daisy Keech
This one’s a real game-changer! Daisy’s got us doing moves like donkey kicks, fire hydrants, and leg circles—all without needing a single piece of fancy equipment (unless you count my trusty resistance bands, which I always add to give my muscles an extra wake-up call!). It’s only 10 minutes, but it burns in the best way possible. Daisy also really knows how to get you focused—she’s all about connecting your mind to your muscles, so you’re feeling every single move. Trust me, you’ll feel it by the end!
Cela Marr offers a focused 15-minute workout targeting the hip dip area. This routine includes side leg lifts, clamshells, and other exercises that engage the outer thigh and hip muscles. It's a quick yet effective session that fits easily into any schedule.
Alright, let’s talk about inner thighs!😍 Pamela’s 15-minute thigh workout is a full-on sculpt session focused on toning and tightening, no equipment needed. You’ll be doing moves like sumo squats, inner thigh lifts, and lunges that will have you feeling the burn (in a good way, I PROMISE) by the end.
WHY this workout: For me, it’s super important not to just zone in on hip dips or the outer thigh. Here’s why: when you’re building strength and toning, it’s all about balance. The inner thighs play a massive role in overall leg strength and stability, so by including workouts like Pamela Reif’s, which focuses on the inner thigh, you’re making sure the whole leg gets love.
This ab workout is the secret ingredient to adding that final touch for an hourglass shape. Alexis Ren’s routine is all about defining the waist, with moves like Russian twists, leg raises, and plank variations. It’s intense, and yes, you’ll feel it, but the results are so worth it! I only add this twice a week, but it’s my go-to for a little waist-cinching magic.
Alright, confession time—I’m obsessed with these WALITO Resistance Bands. These fabric bands have totally changed the game for my leg and booty sessions. They don’t roll up or snap (which, trust me, has happened before and is not fun). Plus, I love how they add that perfect extra challenge to moves like squats and side leg lifts.
What’s also amazing? They come in different resistance levels, so I can switch things up depending on how I’m feeling that day. Sometimes I’m like, “Go easy on me,” and other days I’m all, “Let’s make these glutes work!”
The price is a total steal at $14! You can find them in Amazon!
Is there a way to pump your booty when you’re too busy for the gym? Yes, there is, and it’s called ankle weights! These APEXUP adjustable ankle weights are my go-to for those days when I can’t make it to the gym (and include home-workouts like this one here), but still want that booty burn.
They’re adjustable up to 10 lbs per pair (about 4.5 kg), so you can easily throw them on for leg lifts, donkey kicks, or even just wear them around the house (I am not joking at all!!).
Remember, hip dips? They’re just a natural part of how our bodies are built, and honestly—who even wants perfection?
No one loves it.
No one thinks it’s beautiful.
And it’s definitely not what we’re here for!
These workouts are all about feeling strong, confident, and comfortable in your own skin. So embrace those quirks, celebrate what makes you you, and let’s focus on building health and strength instead of chasing some impossible ideal.
And I know your first question will be, “Does this really work? When did you see a change?” The answer is yes, it does work—as long as you’re consistent and keep a relatively healthy diet. I saw visible changes after about a month, and honestly, it was so motivating to see my hard work pay off!
Now, I’ll admit, I was too shy to take before and after photos (ugh, why am I like this?), so I don’t have those to show you… yet. But I promise, I can start doing that for you after every new workout I try.
.jpg)
0 comments