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Physical Exercise and Bodybuilding

How to fix your hip dip and grow wider hips

Hip dips (also known as violin hips) are gentle curves that are between your upper and lower thighs, they occur naturally.

If you want to minimise them you have to do exercises that widen your hips and flatten your stomach. Here are 5 exercises that are proven to get you results. Try to spend at least 20 minutes per day doing these exercises, with the aim of doing them 4 to 6 times per week.

Fire hydrants

This move targets your outer thighs, hips and buttocks. You can use resistance bands to increase difficulty and really hit those muscles.

-Begin with your hands and knees on the floor, your hands should be directly beneath your shoulders, and your knees beneath your hips.

-Lift one leg up in a 90-degree angle, keeping your knee bent.

-Slowly lower it back down, making sure your knee does not bump the floor before lifting it again.

-Do this 15 times before repeating it on the other leg.

Crab walk

This targets your core muscles as well as your buttocks. Weights can be used here to get muscles faster.

-Get in the squatting position with your knees parallel with your toes.

-Start stepping side to side (when you step to the left side, your right leg should follow and vice-versa) like a crab.

-Maintain that squatting position as you do the exercise.

-Do this 15 times for each leg.

Side lunges

Targets your hips to grow muscle and widen those hips. Resistance bands can also be used here.

-Standing, swipe your leg on one side lunging down, opposite leg should be straight.

-It should look like a squatting position with one leg straight.

-Getting up, keep that leg straight as you go up, ending up standing with your legs together again.

-Lunge with both legs simultaneously, 15 times for each leg.

Squat in and out

Targets buttocks, to lift up your butt while also engaging hip and stomach muscles.

-Starting in a squatting position with your legs together.

-Jump into the air, landing softly back down in the squatting position this time with your legs slightly spread.

-Do this 15 times.

Leg raises

This exercise focuses on engaging your core muscles for a flatter stomach and shaping your legs to lift up your buttocks.

-This one requires you to lay on your back, with arms and legs also flat on the floor.

-Lift your legs up till your feet are parallel with your waist, your body should be making a 90-degree angle.

-Lower your legs back down (feet do not have to touch the floor) and then repeat.

-Do this 20 times.


Content created and supplied by: Jaskier (via Opera News )


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