HEALTH

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

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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.

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.
Do not inhale while raising one leg so that it forms a 90-degree angle with your other leg. Keep your knee bent.
Slowly lower your leg. Be careful not to touch the floor before lifting your knee again.
Do this move 15 times. On the last repetition, pull your leg up 10 times before lowering it.
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.

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

Look forward with your left side near a table, chair, or wall.
Using your left hand for balance and support, root your left foot and lift your right foot slightly off the ground.
Lift the right throat to the left to the left.
Slowly lower and cross the opposite leg while inhaling.
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.

Stand with your feet slightly wider than your hips.
Inhale as you slowly descend as if you were sitting in a chair.
Take a breath and don’t hold back.
Repeat this 12 times.
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.

Stand with your feet close together.
Get into a low neck position.
Move your right foot to the right.
Then bring your left foot to meet your right foot.
Next, extend your left foot to the left.
Bring your right foot to meet your left foot.
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.

Stand with your feet directly under your hips.
Root into your right foot while stepping your left foot to the left.
Put your feet on the ground and then lower them down. Your left leg will be bent and your right leg will be straight.
Keep stepping on both feet.
Stand up and bring both feet together.
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.

Start standing with your feet together.
Lift your right leg and bring it behind your left leg.
Dip the right knee into a curly thing.
Bring your right foot in front of your left foot.
Repeat on the opposite side.
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.

Lie on your back with your knees bent and your arms at your side.
Make your feet slightly wider than your hips.
Boldly and slowly raise your hips and buttocks.
Take a breath and lower it.
Repeat 15 times. Hold the upper pose for at least 10 seconds on the last repetition.
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.

Get up on all fours, as in Cat-Cow pose.
Put your hands under your shoulders and your knees under your hips.
Extend your right leg straight. Then, slowly raise your leg upwards.
Lower your leg to the floor, but don’t let your foot touch it.
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.
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.

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