Connect with us


What are hip dips and how to Get Rid of Hip Dips?



What are hip dips

What are hip dips?

Hip thrusts are the indentation on the side of your body, just below the hipbone. Some people might call them violin hips. Instead of the outer edges of your hips that follow the curves, they also have indentations in place that look like they’ve been drawn using a sensor. These indentations may be subtle and barely noticeable, or they may be more pronounced. They are a normal part of your body.

What is the cause of dives in the hips?

Bottoming of the hip occurs where the skin attaches or attaches to the deeper part of your thigh bone, called the trochanter. These indentations are more prominent in some people. This is due to the amount and distribution of fat and muscle in your body structure. Hip bottoms are more or less pronounced depending on the width of your hips, the shape of your pelvis, and the distribution of your body fat. They can become even more obvious when you wear certain clothes.

10 Exercises to minimize hip thrust

If you want to minimize the appearance of hip thrusts, you can do certain exercises. They can help you build muscle and lose fat.

Look at yourself in a mirror to make sure you are performing the poses correctly. For exercises that do one side at a time, start on your weaker or more inflexible leg. So you start with the slightly harder side and the second side seems easier.

Start with 1 to 2 sets per day and increase gradually. You may want to do different exercises on different days. Try to spend at least 20 minutes a day doing these exercises and aim to do them 4-6 times a week.

These exercises

  • hips
  • thigh
  • abdominals
  • hip

It works to tone and strengthen the muscles in

1. Side hips (fire hydrants)

These moves target your outer hips, hips, and wide hips. Make sure you distribute your weight evenly between your hands and knees. You can use a dumbbell behind the knee for this exercise for increased difficulty.

  1. Get on all fours as you did for the Cat-Cow pose. Make sure you keep your hands directly under your shoulders and your knees directly under your hips.
  2. Do not inhale while raising one leg so that it forms a 90-degree angle with your other leg. Keep your knee bent.
  3. Slowly lower your leg. Be careful not to touch the floor before lifting your knee again.
  4. Do this move 15 times. On the last repetition, pull your leg up 10 times before lowering it.
  5. Repeat on the opposite side.

2. Standing counter lunges

This exercise is great for maintaining balance and stability in the body. It works the thighs and hips. Be sure to engage your front leg and foot. Engage your core throughout the pose as well.

  1. Hest in a prayer position.
  2. Lift and lift your right knee up to your chest.
  3. As you step back on your right leg, lift and lift your arms next to your ears with your palms facing each other.
  4. Sink right knee into a lunge. Stand on your back foot and keep your toes facing forward.
  5. Inhale to raise the right knee up to the chest. At the same time, bring your hands to the prayer position.
  6. Do 12 lunges. On the last repetition, hold your leg back and hit 12 times up and down.
  7. Repeat on the opposite side.

3. Standing leg lifters

Standing leg lifters help you build muscle on the sides of your hips and butt. You may also feel a stretch in your inner thigh. Make sure the movement is steady and controlled. Do not move or rush and try to keep your body straight. Do not lean on either side.

You can do this exercise using ankle weights for added challenges.

  1. Look forward with your left side near a table, chair, or wall.
  2. Using your left hand for balance and support, root your left foot and lift your right foot slightly off the ground.
  3. Lift the right throat to the left to the left.
  4. Slowly lower and cross the opposite leg while inhaling.
  5. Raise 12 legs on each side.

4. Squats

Squats are an excellent way to tone your hips, thighs, and buttocks. Make sure to keep your back straight and fingers pointing forward. Engage your abs for extra support. You can hold a dumbbell while doing these squats.

  1. Stand with your feet slightly wider than your hips.
  2. Inhale as you slowly descend as if you were sitting in a chair.
  3. Take a breath and don’t hold back.
  4. Repeat this 12 times.
  5. On the last repetition, hold the lower pose and the pulse up and down 12 times.

5. Standing side-to-side squats

These squats work the sides of the legs, hips, and buttocks. Keep your butt low on these squats. Once your feet are together, squat down a little lower. You may come a little as you move, but don’t come all over. You can also do this using sore ankle weights.

  1. Stand with your feet close together.
  2. Get into a low neck position.
  3. Move your right foot to the right.
  4. Then bring your left foot to meet your right foot.
  5. Next, extend your left foot to the left.
  6. Bring your right foot to meet your left foot.
  7. Squat on 10 of each side.

6. Yan lunges

Side lunges occupy your entire leg. They help define your hips and buttocks. Make sure to point the toes of both feet forward. You can also hold a dumbbell while doing these lunges.

  1. Stand with your feet directly under your hips.
  2. Root into your right foot while stepping your left foot to the left.
  3. Put your feet on the ground and then lower them down. Your left leg will be bent and your right leg will be straight.
  4. Keep stepping on both feet.
  5. Stand up and bring both feet together.
  6. Do 12 lunges on each side.

7. Side curtsy lunges

This pose works your thighs and the side of your hips. Always try to land on the ground. Keep the toes of the front foot facing forward. Make sure you’re really moving sideways. You can also do these lunges while holding a dumbbell.

  1. Start standing with your feet together.
  2. Lift your right leg and bring it behind your left leg.
  3. Dip the right knee into a curly thing.
  4. Bring your right foot in front of your left foot.
  5. Repeat on the opposite side.
  6. Do 15 lunges on each side.

8. Glut Bridges

This exercise will work on your hips and thighs. Engage your abdominals. This will help support your body and work on your abs.

  1. Lie on your back with your knees bent and your arms at your side.
  2. Make your feet slightly wider than your hips.
  3. Boldly and slowly raise your hips and buttocks.
  4. Take a breath and lower it.
  5. Repeat 15 times. Hold the upper pose for at least 10 seconds on the last repetition.
  6. Then carefully bring your knees together and separate them again 10 times.

9. Kickback of the legs

This exercise helps you lift your hips. Engage your core to protect your back. Do the moves slowly. You can use ankle weights for these exercises.

  1. Get up on all fours, as in Cat-Cow pose.
  2. Put your hands under your shoulders and your knees under your hips.
  3. Extend your right leg straight. Then, slowly raise your leg upwards.
  4. Lower your leg to the floor, but don’t let your foot touch it.
  5. Do 15 repetitions. On the last repetition, lift your leg and lift it parallel to the floor. Kick your leg up and down 15 times.
  6. Repeat on the opposite side.

10. Outstretched side leg raises

This leg raises the outer hip and butt target. Be sure to use the muscles in your hips and buttocks to perform the moves. You can use ankle weights for these exercises.

  1. Lie on your right side and make sure your body is in a straight line.
  2. Bend your right elbow and use your hand to support your head or lower your arm to the floor.
  3. Keep your left hand on the floor in front of you for support.
  4. Slowly lift your left leg into the air.
  5. Lower your leg without touching your right leg.
  6. Do 20 repetitions. On the last repetition, keep your leg at the top and do 20 kicks.
  7. Repeat on the opposite side.

Lifestyle changes you can get rid of hip dives

Do your best to take the necessary steps to create a healthy lifestyle. Exercise, eating well, and taking care of yourself will help you feel good.

Increase your water intake and make sure you’re getting enough calories. Carbs can give you additional energy to maximize your workouts. Lean protein consumption can help increase your muscle mass. Include loads of healthy fats, calcium, and fiber. Avoid processed junk food, sugar, and alcohol. Make smart food choices, but remember it’s okay to be indulgent each time.

You can balance your fitness program by working on other parts of the body as well. To change your body, it is important to do a variety of exercises. Add other types of cardio exercise to your routine. Don’t commit to your exercise routine and add physical activity to your daily routine. Consult your doctor, nutritionist, or fitness professional for guidance.

Bottom line

Remember that your results may be gradual. It may be weeks or months before you see noticeable changes. Be as positive about your body as possible. Use positive self-talk and focus on what you love about your body.

Stick to a feel-good routine or wellness plan. Set short and long-term goals for yourself. Achieving your goals will make you feel better and look better. The first steps begin now.

Continue Reading


Home Depot Health Check & Associate Health Check



Home Depot Health Check

What is Home Depot Health Check?

It is an application for the employees of Home Depot. If you are not sure about Home Depot, then let us inform you that it is all about healthcare. In this app, various types of tests are carried out without the involvement of money. Yeah, you got it right! Through this app, anyone can get free of cost blood work.

How Does Home Depot App Work?

All you have to do to get started with the app is to make an account. Once that is done, you have to log in and start using the app. This application is meant for all types of operations and systems; including Android and iOS. By the way, as soon as you sign-up, a card will be received. That will contain your credentials like name and SSC details. You may wonder what is SSC details. Well, in case you do, here are the details. The US associated health check number is given on the card which works as a reference number.

What is the use of a Home Depot Health Check?

This application is used for workers. If you ask about the aim of this app. It is to keep an eye on the health and wellness of workers. Remember, this app is only functional and used in the US.

How to Download or Install Home Depot Health Check?

Interestingly, this app is based on the web. What does it mean? It clearly means the user is able to access this application from the browser of your smartphone. Other than smartphones, it is also accessible from devices like laptops and tablets. One thing that you have to be mindful of is to have the updated version of the search engine aka browser.

Following are the steps you have to take in order to complete the installation process without any hassle or difficulty. 

Step #1: Visit the site There are many fake websites out there. Be sure of opening the link mentioned here.

Step #2: As soon as you visit the website, there will be a welcome note. With that, you will see two options to choose from. The first one is “Associate” and the second is “SSC Non-Associate”.

Step #3: In case you click “Associate”, you will be redirected to another page. On that page, there will be a note for you to read. If you continue, there will be a page that will ask for your name, location, and ID. Other than that, a password will also be asked. You can press “Forgot Password” if you are unable to recall the current password. By doing so, you will get a new password.

Note: This step will be skipped naturally if you opt for the “SCC Non-Associate” option.

Step #4: If you select the “SCC Non-Associate” pick, certain info will be required to complete the form. In the form, you will be asked to fill out sections. And yes, in the sections there will be name, contact number, company name, badge ID.

Step #5: A new questionnaire will be seen in the next step. You have to fill that up to make use of the app.

Advantages and Perks of Using THD Health Check

THD Health Check comes with a lot of perks. Do you want to know some of the main ones? If yes, we have got your back! Following are those advantages that almost everyone who uses this app talks about.

Advantage #1: Associated Health Check’s Opportunities

With the Associated Health Check of Home Depot, users are given the chance to select a plan that will work for themselves and their families. Facilities and perks are given to both, non-associated as well as the associates. However, these facilities are given in the form of dental insurance, life insurance, and other kinds of healthcare benefits.

Advantage #2: Special Reductions for Associates

Special kinds of discounts are given to those who choose the “Associates” plan. If the user is an employee, he gets auto insurance too.

Advantage #3: Off Duty Benefits

Time-off as in off-duty aids is also provided by THD health check. These perks or benefits include bereavement leave, services on a jury, and vocation training.

Advantage #4: Provides Financial Perks

Last but not least, this Home Depot health check application facilitates the user with financial perks. This may include bank incentives.

Indeed, the Home Depot Health Check application is facilitating users with some cardinal and most important features. Since this app is web-based, there is a search bar that gives instant results of products of facilitations one may need.

Frequently Asked Queries about Home Depot Heath Check

Question #1: What is Home Depot Health Check? 

As mentioned in the opening paragraph of this blog post. This app is based on the web. It is a unique app for the associated as well as non-associated of the US. When it comes to fitness, health, and wellness, this app is the one that helps the most.

Question #2: How can I install or download the THD health check app? 

All you have to do is to visit on any device you use. By clicking the links, filling out the form, and following the remaining procedure, you will be able to access the app.

Last Words – Home Depot Health Check App

If you live in the US and are wanting to get some health benefits, start using Home Depot Health Check now! It has helped hundreds of people in this nerve-wracking pandemics. This app provides ultimate health solutions. Mainly because the app aims to give health perks to the employees.

Continue Reading






Vitamins and minerals are critical to our overall health.  A lack of vitamins and minerals can result in many health issues in our body, iron deficiency can result in anemia. In the same way, vitamins and minerals affect our overall health, they also affect our hair and nails too.

So there is a need for us to consume these vitamins and minerals in an appropriate portion to have a healthy nails (

However, having a deficiency in most of these vitamins is not too common, because we get at least a required portion of it in our diet.

Yes, without further ado, let’s dive into the important vitamins and minerals for your nails.


Biotin is one of the most significant vitamins for your nail health, it is also called vitamin B7.

They help in promoting cell growth and also breaking down protein. Protein is very crucial in the building up of our body and repairing our worn-out tissues.

However, taking biotin as a supplement or taking food rich in biotin can boost your nail health and make them stronger.


Iron is an essential constituent in the red blood cells, the red blood cell is an oxygen-carrying portion of the blood. oxygen

For oxygen to be adequately transferred to all parts of the body, a sufficient amount of iron will be required.

The same way blood is transferred to all parts of our body, blood also needs to get to our nails

So a change in the proportion of Iron in our body can affect the blood supply getting to our nails and at the same time affect our nail health.

Iron can be found in the foods like beef dark leaf vegetables, eggs, peanuts, and beans.


Yes, another very significant mineral in our body is magnesium which is responsible for chemical reaction in our body. It is responsible for protein production, a very important reaction for our body.

Protein is crucial in our nail growth, and vertical lines in your nails can imply a sign of magnesium deficiency.

For healthy and stronger nails, take food with rich magnesium.


Vitamin C has been known for boosting the immune system and also aiding rapid healing.

It also helps bone and blood vessels. It is responsible for collagen synthesis, which gives shape and strengthens the nails.

However, this important vitamin c can’t be manufactured by the body.

So we get it mostly by consuming food rich in vitamin C such as citrus and other vegetables.


Zinc is another important mineral responsible for rapid healing.

It is responsible for the growth and division of cells. In case you don’t know nails cell divide and grow rapidly, so as a result of it, a sufficient supply of Zinc is very vital for your nail health. Not getting enough zinc can be seen as white spots on your nails.

Wrapping up,  aside from the above-mentioned vitamins and minerals, there are several other B vitamins, protein, omega 3 fatty acids, and many other minerals responsible for our nail healthy.

Continue Reading


A White Smile That Lasts: This Is What to Eat After Teeth Whitening



The average American spends over $200 on beauty products and devices yearly, and teeth whitening is no exception.

If you’re considering whitening your teeth, you’re likely wondering what to eat after teeth whitening. A sparkling white smile requires careful meal planning even after the process is finished.

Follow these meal tips for successful whitening results.

What to Eat After Teeth Whitening

Now that we know what foods to avoid, here are some foods that are good to eat after whitening your teeth. As the name implies, these are primarily white foods that are low in acidity and do not contain pigments or chemicals that can cause stains.

  1. Fish, Chicken, Tofu

Light and lean protein are generally healthy and great after teeth whitening. Beware of bold seasonings and sauces that go well with protein. Stick to white sauces instead.

  1. Rice, bread, noodles

Most grains are safe for white diets. However, be careful with bread and pasta that contain molasses and food coloring. These are often included because they can artificially give bread or pasta a dark look and transfer to the teeth.

  1. White cheese and yogurt

Dairy products are also a good choice, as they contain calcium and other nutrients that are good for your teeth. Skip artificially colored cheese and sweet flavored yogurt. White cheese and plain yogurt are ideal choices to eat after professional teeth whitening.

  1. Fresh fruits and vegetables

Light fruits and vegetables are the staple foods to eat after teeth whitening.
Fruits (pears, bananas, apples, etc.) and vegetables (cauliflower, potatoes, mushrooms, etc.) are not only healthy but also good for your teeth!

  1. Water

Water is the perfect drink for hydration, mouth health, and a bright smile. Water should be the best choice to drink after teeth whitening as there is no risk of soiling your teeth or wearing down your enamel.

Foods to Avoid After Teeth Whitening

Before you dive into that gallon of ice cream, here are a few foods to avoid:

  • Hard candy & mints. Avoid hard candy and mints as they can cause tooth sensitivity and gum recession.
  • Acidic fruits. Citruses like oranges, lemons, and grapefruits can cause tooth sensitivity.
  • Coffee & Tea. Dark-colored beverages can cause staining and discoloration.
  • Alcohol. Avoid alcohol as it can dry out your mouth and cause sensitivity.
  • Ice. Chewing on ice can cause gum recession, tooth fractures, and sensitivity.

It is very necessary to know what not to eat after teeth whitening to prevent teeth staining that are the causes of yellow teeth.

Foods to Eat if Your Teeth Are Sensitive After Whitening

Unfortunately, the teeth whitening process sometimes causes sensitivity and other problems. However, certain foods can help to reduce these problems.

Eating hard cheeses, for example, can help to re-mineralize the teeth and reduce sensitivity. Eating yogurt can also help to reduce sensitivity by providing a source of probiotics.

Looking for a Whiter Smile?

If you are looking for a whiter smile that will last, then you should definitely consider changing your diet by knowing what to eat after teeth whitening. It is important to avoid foods and drinks that can stain your teeth. Focus on eating foods that are white or light in color.

For more interesting content, keep browsing our site!


Continue Reading


%d bloggers like this: