How to get rid of hip dips

Diet alone won't be enough to reduce your hip dips. An important role plays training. Best training to reduce hip dips is focused on side butt, e.g. gluteus minimus and gluteus medius. 

Not sure what hip dips are? It's got nothing to do with plank hip dips. It's about a body area, like many doctors say it's actually a common part of your anatomy (em, yes men have it also!) and genetics.

It's a inward curve on each side, just below the hip bone. It has different alias from high hips, violin hips and hip dents.

Many women do not want to settle with it, so they found a way to reduce it.

No matter if you have hip dips or not, remember to love your body, eat healthy and workout regularly. This is more important than your figure!

So let's see what if you'd rather get rid of them. Do this workout routine at least 3 to 4 times a week for good results. The best thing about it is you can do these workouts even at home! So if you can't get to a gym, no worries. For best results incorporate Booty Shape Bands into your workout routine. They will set your glutes on fire!


Place your Booty Shape Band just above your knees. Lie face up on the floor, with your knees bent and feet flat on the ground. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard. Do not overextend your back during the exercise. Hold the position for a couple of seconds before easing back down.

Do 2 sets of 30 reps.

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Place your Booty Shape Band just above your knees. Get into an all fours position on the floor with palms down. Keep your spine straight and extend the right leg fully behind you. Push your right leg back up into the air and then back down.

Do 2 sets of 30 reps and switch leg.


Place your Booty Shape Band just below your knees. Stand with your feet directly underneath your hips and squat about halfway down. Take a step sideways as far as you can. Step fully onto your heel to full activate the muscle.

Do 20-30 times steps to the right, then reverse directions stepping to the left. Do 2 sets.


Place your Booty Shape Bands just above your knees. Stand with your feet hip-width apart. Step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Make sure your front knee is aligned with your front ankle.

Return to standing, and switch sides to complete one rep.

Do 2 sets of 15 to 18 reps.


Place your Booty Shape Band just above your knees. Lie on your side, bend your knees at a 45-degree angle. Rest your head on your lower arm.

Contract your abdominal muscle to stabilize your core. Raise your upper knee keeping your feet in contact with one another. Raise your knee as high as you can, without moving your hips or pelvis.

Pause at the top for a few seconds before returning the top knee to the starting position.

Do 20 reps on each side.

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