Home Exercises To Get Rid Of Hip Dips Fast
Hey what brings you into the gym today, hip dips ah don't worry about it too much.
Totally normal you know marilyn monroe had them yeah. anyway if you really want to get rid of your dips I have just the workout plan for you.
Standing Siide Leg Lifts
We're focusing on the sides of your hips and glutes stand straight with your side facing a sturdy object a chair table or wall you can hold on to it to keep your balance slowly lift your leg out to the side while keeping it straight you'll feel a slight stretch in your inner thighs so don't rush it hold it for three seconds and slowly lower your leg two sets of 10 on each leg and you're ready to move on.
Squats
Now we're going to focus on toning your leg muscles stand with your feet slightly wider than your hips toes forward back straight abs engaged there you go slowly bend your knees like you're sitting down in an imaginary chair your knees should make a 90 degree angle when you lower yourself hold it for three seconds and come back up it'll be two sets of 15 for this one.
SIDE LUNGES
Let's tackle those inner and outer thighs and try to strengthen your hammies and quads stand with your legs wider than shoulder width apart shift your body weight to the right foot while keeping your left foot sturdy on the ground bend your right knee down to a 90 degree angle hold it for three seconds and come back up do 10 reps switch legs and finish with two full sets.
SIDE TO SIDE SQUATS
We're still strengthening your leg muscles but you'll also work your core balance and flexibility I know quadruple whammy right okay enough chit chat stand up straight with your legs together lower yourself down into a squat now move your left foot to the left and bring your right foot to meet the left one follow that by extending your right foot to the right and bring your left foot to meet the right one try for 15 reps if you can.
STANDING KICKBACK LUNGES
Another strength building exercise that will help your balance too stand with your feet hip width apart take a front step with your leg and lunge keep your front knee in line with your toes while coming back up kick your left leg back and squeeze your glutes return to the starting position and repeat with your right leg two sets 15 reps. You know the drill what's that you need a drink of water sure go ahead just don't overdo it feel free to take a short break every two minutes or so. Alright let's keep going
CURTSY LUNGES
You'll need to stay low on the ground and your side glutes and thighs will feel it start in a standing position with your feet together toes forward lift your left leg and bring it behind your right leg like crossing your thighs as your left leg touches down bend both your knees into a 90 degree angle hold that for three seconds and come back up two sets of ten on each leg and move on to kneeling side leg lifts let's focus on the hips outer thighs and glues seeing a pattern here targeting these areas is the recipe to getting rid of hip dips get on all fours engage your core and lift your right leg out to the side with your knee still bent at a 90 degree angle lower that leg but don't let it touch the floor that's one rep.
do 10 switch legs and 10 more on both leg kick backs stay down on all fours with your abs tensed extend your left leg back behind you and as you lift straighten it go as high as you can then lower your leg but don't let it touch the floor and repeat 10 switch 10 more on each you got it.
GLUE BRIDGES
Lie down on your back with your palms touching the floor at your sides bend your knees and keep your feet a bit wider than your hips lift your hips towards the ceiling oh yeah you'll feel it in your glutes all right hold it for three seconds and lower back down do 20 reps for this one during the last pose keep your body up for 15 seconds.
SIDE LEG RAISES LYING DOWN
Let's give those outer thighs and glutes another go engage the muscles in your hips to tone them as well lie down on your left side and keep your body straight support your head with your left hand lift your right leg while keeping it straight then lower it back down but don't let it touch your left leg do 15 reps on each side and two sets will do it the rainbow get on all fours again keep your knees slightly apart and your hands below your shoulders extend your right leg out to the side and keep your toes pointed lift your leg bring it on the other side of your bent leg and lower it toward the floor without touching it.
like you're drawing an imaginary rainbow in the air behind you bring it back to the right side and repeat 10 reps on each leg two times.
BARE PLANK LEG LIFTS
Now let's try strengthening your core while also focusing on your quads thighs and glues start in a straight arm plank your wrist should be in line with your shoulders and your back straight lift your right leg up and bend your knee to bring your heel towards your bottom extend the leg toward the ceiling use those glutes to do it hold it like that for three seconds and lower your leg back down not to the ground though ten of those on each leg twice so you're gonna do these at home right okay don't go anywhere yet I have some other exercises you can do while getting some chores done around the house well and some for when you're just lazing around.
BICEP CURLS
bringing the groceries in grab a bag in each hand keep your elbows firmly pressed against your sides engage your abs and lift each bag towards your shoulder do that for however long it takes you to get them from your car to your house.
ARM TONING
Cleaning the windows you don't need me to tell you what an arm workout this is but make it more effective by keeping your abs tense as you wipe away all that dust and soot blocking your windows up don't forget to switch arms.
SQUATS
Putting dishes away every time you grab a dish do a squat before you put it in the cupboard you can also do this as you're loading the dishwasher keep doing it until you run out of dishes no need to count.
LUNGES
Vacuuming the carpet you already know how to do them but you might need to vacuum the same spot a few times every time you push the vacuum forward bring your front knee over your ankle bend it and lower yourself to the ground your back knee should slightly tap on the floor then finally push off your front leg return to the starting position and switch sides every time you change spots.
JUMPING JACKS
Folding clean laundry you fold something do three jumping jacks grab another item three more jumps and well do that until you finish.
THE FOLDING BICYCLE CRUNCHES
Watching tv while you're sitting on the couch enjoying your shows lift your legs bend your knees at 90 degrees keep your core engaged and start spinning your legs as if you're pushing imaginary pedals 10 minutes should do it for this one seated scissors chilling on the couch.
Once you've finished your bicycle crunches extend both your legs and keep them straight start crossing them back and forth like your body is a giant pair of scissors do that for five to ten minutes who says you need a gym to get fit.
Thats It for today hope you like the article, If You do please comment your openion.
Post a Comment
please share your experience...