This workout is just for you

Its very short and there is no equipment needed.

If youre more advanced, you definitely want to make this workout more intense by adding resistance.

You can easily do all the exercises in this workout by adding resistance bands.

If you have access to a gym, you can also try the thigh abductor machine.

Thats honestly one of my favorite machines whenever I go to the gym.

Wider Hips Workout for Hip Dips: Exercise List 

The workout video is provided at the end of this blog post.

It includes the 3 best exercises for wider hips and fixing hip dips.

They are

Fire hydrants

Side Leg Raises

You do 20 reps of each per leg.

Then you get a 1-minute break and repeat for a total of 2 sets.

Are Hip Dips Good or Bad?

Before I go any further, I just want to clarify that there is nothing wrong with having hip dips.

Although I have personally reduced my hip dips a lot through exercise, there is nothing wrong with having them!

It is natural for most women.

However, I understand that many women dont like hip dips.

So I definitely understand the desire to  fix hip dips.

After all, like I said, I worked on mine and Ive seen some great results!

So, without any further ado, heres some extra information and tips to get wider hips and fix your hip dips.

What Causes Hip Dips?

Hip dips are actually a normal part of the human anatomy.

This is why there is absolutely nothing wrong with having them!

Hip dips are most likely to occur in people who have high hips (like myself).

The high pelvis + wide hips = a small dent which the internet has fondly named

And so many other creative names!

Even men have hip dips! Did you know?

How to Fix Hip Dips

There are 3 common solutions to hip dips.

Surgery:

With this solution, a medical professional grafts fat into the depressed area of the hips to create a rounder, fuller look.

I think I can safely assume that this is not a realistic solution for most people.

This leaves tricks and exercise which are covered in the remaining tips below.

5 Tips to Get Wider hips and Fix Your Hip Dips

When doing side leg lifts, wear ankle weights to increase the intensity.

Choose from one-pound to eight-pound ankle weights.

You can make squats more intense and effective by using dumbbells.

Choose from 5 to 45-pound dumbbells, taking care to increase weight gradually.

Remember to exercise about 3 times a week to get the best results.

Supplement your workout with a 3-day tiny waist workout to make your hips look even nicer.

Getting wider hips and fixing hip dips really is a delicate balance.

You dont want to lose so much weight that your curves disappear.

You also dont want to hold on to excess fat and end up with a muffin top.

Agh! The struggle is real isnt it??

Anyway, use a calorie calculator to figure out the number of calories you need to burn daily.

This calculation is typically based on your age, weight, and activity level.

Also keep an eye on your body fat percentage.

To be honest, this is a much more useful measurement than focusing only on the weight on the scale.

Side Note:

If youre already quite slim and you want wider hips, then you actually need to do the opposite and gain some weight.

I know. I know.

Gaining weight should be done with care however.

You dont want to gain fat.

You want to gain muscle!

Ill make a whole separate post explaining how to gain weight correctly.

I just wanted to quickly mention this so that this post is as complete and comprehensive as possible!

This tip for fixing hip dips falls in the tricks category.

In my opinion, there is plenty to stress out about already.

Why add hip dips to the mix? 

If youre in a pinch, just grab some Spanx and call it a day!

Opt for something high-waisted to emphasize your waist.

Ive also seen these interesting looking pads on Amazon  though I personally havent tried them.

You can also wear nice prints.

Prints have a way of covering up a multitude of sins!

Doing so is not only effective in hiding love handles, but also hip dips.

This also creates the illusion that you have wider hips and an hour glass figure.

Your jeans dont have to be loose.

But they also shouldnt be so tight that they emphasize your hip dips.

Also, opt for thicker, higher quality material.

FAQ on Wider Hips and Hip Dips

Im anticipating a few questions about my personal experience so Ill answer them here.

Q. How long will it take to see results?

It truly depends on your starting point and how much effort you put in.

My recommendation is so set a goal.

Work toward your goal and be your own competition.

Only you can determine how long it will take to see results!

For me, personally, I worked on my hips dips consistently for months before I saw a significant improvement.

And even now, theyre not 100% gone.

I still have them but im definitely not where I started from.

Q. How many times a week should I do this hip dip workout?

It really depends on your personal preference and what is realistic for you.

When I pick something I want to improve through exercise, I typically try to do it 3x a week.

However, that is just my own personal preference and not a gold standard.

Q. Did you use weights?

I started off my journey to improving my hip dips by using just body weight.

Once I got comfortable with the movements, I added in resistance bands.

Once I got comfortable with those, I started using ankle weights.

When I maxed out on those, I started going to the gym and doing the thigh abductor machine.

So you see, I didnt just go from 0 100.

It really was a step by step process that required a lot of time and patience.

Dont be in a rush.

You are beautiful just the way you are! I promise!

 Source: kobokofitness