30-Day Hip Dips Workout Challenge: Shape Your Hips at Home!

Let’s be real—hip dips are natural and beautiful. But let’s also be honest, we didn’t really care about these things until, for better or worse, social media and models started influencing how we see ourselves. This 30-day hip dips workout challenge is designed to tone, lift, and sculpt your hips right at home.

Hip dips are a result of your bone structure and muscle placement, but strengthening your glutes, outer thighs, and core can help create a smoother, more rounded appearance. Plus, this routine will also tone your legs and boost overall lower-body strength!

The only MUST for those workouts are resistance bands. I am sorry guys, but I don't see a point with you working out you inner glutes and hip dips without adding some kind of tension. You will see barely results and you won't push yourself as much as you are supposed to, especially with bands that come with different levels. They are just perfect! 

Oh, I forgot! You will also need a Yoga Mat  OR a fluffy rug if you have at home. 

The 30-Day Hip Dips Workout Plan

Warm-Up (Every Day)

Always start with a quick warm-up to activate your muscles and prevent injuries:

• High Knees: 1 minute
• Side-to-Side Leg Swings: 30 seconds per leg
• Hip Circles: 30 seconds in each direction
  
  

Week 1-2: Build the Foundation

Perform 3 rounds of the following exercises, 4 days per week. And let's talk again in 30 days 😉

1. Fire Hydrants (15 reps per leg + 10 pulses reps per leg) The pulses are important, please don't be lazy! 

Add a resistance band (depending on how you feel, you can start with level 1 or level 2 resistance bands in the first 2 weeks) around your thighs to make this more challenging and target your outer glutes even better. 👇

2. Donkey Kicks (15 reps per leg + 10 pulses reps per leg) Last exercises with pulses, sorry! 

Optional: Strap on ankle weights for an extra booty burn. 👇

3. Side-Lying Leg Lifts (20 reps per leg)

• Keep it slow and controlled for maximum impact! IF you can, add resistance bands. 👇

4. Glute Bridges (20 reps)

Bonus: Hold a dumbbell over your hips to increase resistance and for better results. But no worries - you can also just stick to the resistance bands. When you reach the top, hold for 2-3 seconds. 

*If you decide to add a dumbbell to your workout, I recommend you to buy at least 22 lbs/ around 10 kg. so you can use them for other workouts (squats, Bulgarian Split Squat, etc..) You don't have to buy new dumbbells every month this way. 👇

5. Standing Side Leg Raises (15 reps per leg) 

• This one is great for shaping your outer thighs and hips. Add resistance bands. 👇

Week 3: Step It Up

Now that your muscles are stronger, it’s time to level up:

 1. Fire Hydrants with Pulses (15 reps + 15 pulses per leg)

• Resistance bands will really push you here! 👇

2. Donkey Kicks with Hold (15 reps, hold the last rep for 5 seconds) 👇

3. Side-Lying Clamshells (20 reps per leg)

4. Glute Bridge Marches (20 reps, alternating legs). If you can, add weights here! If not - no worries. *You don't have to add resistance bands here as well. 

• I like to sip on BCAAs during these tougher sets to keep my energy up! Keep reading, I will explain a bit more about this. 

5. Rainbow Leg Lifts (15 reps per leg) 

• Feel free to add the resistance bands here. :) 

Week 4: Master the Moves

I am sorry guys, but no one said it will be easy. Booty takes some energy and dedication. :( 

Combine all exercises from the previous weeks into a full circuit, performing 3-4 rounds for maximum results. By now, you’ll notice stronger, much more toned hips and legs!

Fuel Your Workouts for Better Results

To make the most out of your workouts, fueling your body is key! Here’s what I use to stay energized, recover faster, and stay consistent:

1. Pre-Workout - Pre-workout gives you an energy boost and helps you stay focused, especially on those I don’t feel like working out days. Take it 15-20 minutes before starting your workout, and you’ll feel ready to crush it! 
   
   I have been using The Curse for years and all I can say it's the best on the market. I can't say I experienced all of them, but I have tried at least 7-8 brands and there is no comparison. I know the branding is a bit scary, but the energy it gives you without overwhelming your body, is amazing! Take only once per day! 

2. Creatine - Creatine is like a strength booster for your muscles. 💪 It helps you push harder during workouts and recover faster afterward. If you want to build stronger glutes or power through resistance-based exercises, this is a great addition. Just mix it with water or your favorite smoothie once a day!
   
   I add it in my pre-workout. *When you take creatine, it’s important to drink plenty of water. Creatine helps your muscles store water, which is a key part of how it boosts strength and recovery. If you don’t drink enough water, you might feel dehydrated, and it could also reduce the effectiveness of the creatine. Aim for at least 2-3 liters of water per day!
   
   And no, you won't become "bulky". 

   3. BCAAs (Branched-Chain Amino Acids) - BCAAs are your recovery MVP. 🌟 They reduce soreness and help your muscles recover so you can keep going strong the next day. I love sipping on them during or after workouts—they also taste like a treat!

Why This Plan Works

This plan focuses on activating and strengthening the muscles around your hips, glutes, and thighs. By using resistance and proper form, you’ll not only target hip dips but also improve overall lower-body strength and stability.

 Let me know your results in the comments below! And a tip from me - take before and after pictures of your body and take measurements. 

* One last thought - I know it sucks, but during those 30 days, you will have to be a bit more careful what to eat. Try to include more protein in your diet and fibers from vegetables and fruits for even better muscle recovery.