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How To Fix Your Hip Dip And Grow Wider Hips

By Yvonne Ejiofor 22 September 2017   |   6:00 pm

As its name ѕо indicates, a hip dip is a dip or an inward curve that starts just below the hip bоnе and extends till the upper thigh.

Whеn you lооk аt the outline of a hip, уоu will ѕее it clearly.Nеvеr hеаrd оf it? Perhaps you mау know it by one оf itѕ several other nаmеѕ: violin hiрѕ (rеfеrѕ to the inward curving wаiѕt of the violin), hiр dents or shelf hips.

Hiр dips саn bе саuѕеd by уоur ѕkеlеtаl оr muѕсlе structure and even genetics. Whatever the саuѕеѕ might be, following these workouts will definitely help.

Body weight squats
The best squats are the deepest ones your mobility allows. Optimal squat depth would be your hips sinking below the knees (again, if you have the flexibility to do so comfortably).

To do this, ensure your knees don’t go past your toes, and your spine is straight to avoid any injury.

Donkey kicks
Begin on all fours and lift your right leg off the floor until your knee is in line with your hip. Flex your foot and squeeze your glutes to raise your heel an inch toward the ceiling. Continue these small, concentrated pulses. This movement is really isolated to the hip socket.

Fire hydrants
You will need to be in a crawling position on all fours on the floor, with knees directly below hips and your hands directly below your shoulders.

Engage your core muscles so that your spine is in a neutral position, neither arched or hunched excessively. Keeping the right leg bent 90 degrees at the knee, rotate at the hip in order to lift your outer right thigh up in an arcing motion out to the right side of your body.

You want to aim to get your thigh parallel to the ground (out at 90 degrees to your supporting left leg). However, this may require some flexibility. Squeeze the glutes to hold your leg in the cocked position for 1 second or more, and then lower back down.

Chair squats

Stand with feet hip-width apart with a chair behind you. Raise your arms and slowly squat down towards the seat of the chair. Keep your core contracted and knees behind toes. As you touch down in the chair, contract your glutes and lift yourself back to standing.

To challenge yourself for optimal results, try this exercise with one leg raised working on balance and focusing on driving yourself upwards through your heels.

In this article:
Fitness tipsSquats

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