Anti Hip Dip Workout and Nutrition Plan

Unfortunately, you can’t train hip dips away in a short amount of time. This only works with regular training and a suitable diet. Another, albeit smaller, the role is played by your lifestyle.

There are two possible scenarios when it comes to nutrition: Either you have to build muscle and thus achieve a slight calorie surplus. Or you need to lose weight and therefore achieve a calorie deficit. This simply means that you need to take in a little more or a little fewer calories than you burn in the same period of time. Here you will find the training plan for the workout against hip dips.

Workout Plan For Reduction Of Hip Dips Appearance

It is important that you do the training only after you have warmed up briefly. A few minutes of easy standing, jumping rope, or doing some jumping jacks will prepare your body for the workout.

After that, you can start training. The workout consists of the exercises presented below, which you complete as often as specified in a row. Repeat the entire exercise sequence three times, taking a short break in between.

If you are already a little more experienced, you can make the exercises more challenging with various equipment such as weight cuffs, dumbbells, kettlebells or resistance bands. You can find suggestions for making the training more intensive directly in the workout plan.

  • Side Squats: 10 squats per side. Use a resistance band for a more intense workout.
  • Pelvic raises: 15 reps. Put a dumbbell or kettlebell on your pelvis to make the exercise more challenging.
  • Fire Hydrant: 12 repetitions per side. Use a resistance band for higher intensity.
  • Plank: 30 seconds. For a more intense workout: Hold the exercise longer than indicated.
  • Side leg raises: 10 reps per side. Use ankle weights or resistance bands for a more effective workout.
  • Kick Squat: 10 reps per side. Use ankle weights for higher intensity.

Nutrition Plan To Help Reduce Visible Hip Dips

Drink enough:

Drinking enough is not only extremely important for a wide range of bodily functions, but can also help you lose weight. Thirst is often confused with hunger, which means that more calories are consumed than you actually need. So when cravings flare up, try drinking a glass of water first. Drink a total of at least 2 liters of non-caloric fluids per day.

Eat enough protein:

Protein is extremely important for your muscles and helps you lose weight. If you don’t eat enough protein, you may lose muscle. As a result, you burn fewer calories and your body no longer looks as toned. Include a lean protein source such as legumes, dairy, meat, tofu, or fish in every meal.

Eat the right foods that fill you up:

There are foods that provide little volume but lots of energy. A classic example of this is chocolate. You should avoid such foods when losing weight. They don’t fill you up, but they provide a lot of calories. It is better to eat your fill of foods that are low in calories and keep you full for a long time. These are mainly products such as vegetables and fruit, whole grain products and lean protein sources.

Question your eating habits:

It is not only important what, but also how you eat. Do you really only eat when you are hungry or just because you have a craving for certain foods? Or does your emotional state even play a role in your eating decisions?

Do you feel when you are full and then stop eating? Really try to only eat when you feel physically hungry and stop eating when you are full. Eat slowly and without distractions, this will help you to be more aware of your body signals.


Diet isn’t the only thing that affects your success. Your overall lifestyle can also help optimize your body.

Get enough sleep:

Too little sleep can have negative effects on your body. If you don’t sleep enough, you may be hungry and crave sweets. This makes it much harder for you to lose weight. In addition, you often have less desire to train when you are tired. Of course, that doesn’t help your project either.

Read alsos: Tea And Chocolate Disrupt Your Sleep, Just Like Coffee

Reduce Stress:

Increased stress can make you feel hungry more often. In addition, when there is a lot of professional and private stress, there is often a lack of desire and simply the time for regular workouts. So find ways to lower your stress level. For example, try meditation, yoga, or other activities that calm you down.

Conclusion: Are Hip Dips Good?

Are Hip Dips Good? Many women will answer NO. But, this is a natural thing that’s part of our body. While to some it is more obvious, there are ways to help reduce its appearance. With sufficient everyday exercise, training, and an adapted diet, you can get the best out of your body. Overall, you will be able to get rid of the hip dips. In addition, you will simply feel better and more comfortable in your body if you exercise and eat healthily.

Don’t stress and give your body time. Also, keep in mind that hip dips are often anatomical. The most effective training and optimal nutrition cannot change that. Don’t worry about it – you are good just the way you are!