How To Fill Out Your Hip Dips (Violin Hips Workout)

How To Fill Out Your Hip Dips (Violin Hips Workout)

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The Infographic

Here is a workout infographic to better visualize the hip dips workout. This is also an easier way to save and share it.

Fill out your hips and butt with this hip dips workout

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1. Lying Lateral Leg Raises (20 reps/leg)

Lying Lateral Leg Raises

This exercise is a key move to fill your hip dips. Here’s how to properly do lateral leg raises from lying down:

1. Lie down on your left side with your arm out for balance.
2. Keeping your right leg straight, lift it up as far as you can.
3. Hold the position for a couple of seconds, then bring your leg back down.

Complete 20 repetitions, then roll over to the other side and do 20 more repetitions with the other leg.

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2. Lungеѕ (20 reps/leg)

Lunges

Here’s how to properly perform this exercise:

1. Stand straight with your feet hip-width apart.
2. Keep your upper body upright and your pelvis horizontal during the entire movement.
3. Lunge forward slowly bending your right knee to 90 degrees.
4. Hold for a couple of seconds, then jog back to starting position.
5. Switch legs and do another repetition with the other leg.

Complete 20 repetitions with each leg.

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3. Donkey Kicks (20 reps/leg)

Donkey Kicks

This exercise is a must do if you want fuller hip dips. Here’s how to perform donkey kicks:

1. Kneel on the ground with knees underneath hips and hands under shoulders.
2. Exhale as you lift your right knee, keeping your leg bent at 90 degrees, until your thigh is parallel with the floor.
3. Press your foot up toward the ceiling to a comfortable extension, then hold for a couple of seconds.
4. Inhale and slowly return to start position.

Complete 20 repetitions, then switch sides and do 20 more reps with the other leg.

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4. Squats (20 reps)

Squats

Let’s do some proper squats! Here’s how:

1. Stand straight with feet shoulder width apart and arms fully extended in front of you to maintain balance.
2. Keep your back straight and your heels on the floor during the entire exercise.
3. Bend your knees up to 90 degrees, until your thighs are parallel with the floor.
4. Your knees should go over your toes and not point inwards.
5. Hold for a couple of seconds, then stand up to starting position.

Complete 20 repetitions.

Repeat this hip dips workout 2 more times!

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Level Up Your Workout!

Image credits

If you’re not a beginner you can level up your workout for even better and faster results. Here’s how you can do it:

1. Do more repetitions for each exercise. Start with 20 reps, then gradually increase them up to 30.
2. Increase the number of sets. Instead of 3 sets, aim for at least 5 sets per day.
3. Don’t get crazy about this workout! Performing it for 5 times per week is more than sufficient.
4. Add some weights to each exercise. You can hold 2 dumbbells or a kettlebell in your hands when performing squats and lunges. Also, ankle weights are a great option for donkey kicks, leg raises and lunges.

As you can see, there is enough room for improvement. Just make sure you gradually increase the weight, sets, or repetitions. Don’t jump straight to the hardest variation because you might hurt yourself and all the progress will be lost.

Again, let’s clarify one thing: HIP DIPS ARE NORMAL! You don’t have to be ashamed of it. But if you really want to reduce your violin hips and fill out your hip dips, then this workout is your best option!

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Original article and pictures take forkf.com site