Hey, you guys.
If you don’t know what hip-dips are – or violin hips, which I’ve also heard – they
are the inward curves just below your hip bones on each side of your body.
Hip-dips come from a result of the shape of your pelvis.
It could be hereditary, they could be caused by skeletal or muscle structures, and even
genetics.
Let’s see what we can do about them today.
So, for some people they’re more pronounced than others and like I’d mentioned earlier,
it could be genetics, just the way our body structure is.
But strength training through your hips and legs and developing the muscles can help it.
Also doing cardio, making sure we’re cleaning up our diets, really looking at a lot of the
fats and processed foods that we’re eating can be a contributing factor.
So why don’t we look at a couple of exercises we can do today, and I want you to think about
putting this in your workout a couple days a week to really see the results.
The first one we’re going to start with is one of my favorite.
This is really going to target the abductor muscles, the area we’re talking about.
If you don’t have a cable machine, if you’re doing something at home you can certainly
grab bands and use bands with this.
I’m going to stick my foot in here.
You don’t have to use a super heavy weight.
All we’re going to do is think about kicking out and then we’re going to add a little
bit of a lunge to focus on the side of the abductor; the side of the thighs.
We’re going to focus there.
Kick out, and lunge.
Just keep a nice, little, steady pace going.
Try to think about doing 15 reps.
Step out.
It’s great because you’re hitting some obliques here, which is a good thing.
And lunge out.
I would normally rest, maybe, 10 or 15 seconds.
I’ll do my second and then my third set because I believe that staying focused on
that muscle is good because it keeps it fired and working.
Of course, we would rotate and do our other leg.
Dumbbell squat with a weight.
You can take a little bit heavier weight, or moderate weight depending on your fitness
level.
With this one I want you to think about doing a dumbbell squat.
You’re going to squat down.
Once you come up I want you to literally think about placing the dumbbell on the side of
your leg, and then you’re going to kick out.
You’re going to squat down, your feet are going to be a little wider than shoulder width
apart, you’re going to squat down with your head and shoulders up.
Once you raise up, literally just relax your arm and let your leg do the lifting.
Squat down.
You can do an alternating motion here.
Squatting.
Just think about letting that leg lift that dumbbell.
So, 15 on each side.
So, you’re going to be doing 30 total.
Then you’re going to take your rest and do your other two, to three rounds.
Next, we’re going to do a dumbbell curtsy pulsing lunge.
With these you can use the same dumbbells.
I want you to think about stepping off to the side and you’re going to go one, two,
three, back to start.
One, two, three, back to start.
These are really focusing on that outer thigh area.
One, two, three, back to start.
Head and chest are up.
Three, and back up.
15 sets – sorry.
15 reps, rest, and do your next two to three rounds.
And do the other leg.
Okay, slider kickouts.
These are great.
Let me get this guy out of the way.
You can use a towel, paper plates; whatever you have.
This is going to be a really good isometric hold on the quads, but we’re also going
to be working this leg here.
So, what I want you to think about doing is lowering down, and you’re going to stay
in an isometric hold as you’re kicking out.
So, we’re working, definitely, this side of our quads, and then we’re going to kick
out for 15, and we’re going to step out and let that cool, because it’s going to
burn.
Think about keeping your head and chest up.
Lower down, kick out.
So, think about sitting back as you’re going this.
15, and we’re standing back up.
Rest again.
Our last 15.
We’re going to go on the other side and we’re going to do that opposite leg.
Last ones we’re going to do are fire hydrant extensions.
This is a little bit of a traditional fire hydrant, but we’re going to turn the heat
up a little bit more – pun intended.
So, we’re going to be on all fours, our shoulders are going to be over our wrists,
we’re going to think about raising up on our bent knee.
We’re going to kick out, bring that back, and lower down.
Raise, kick out, extend all the way back, and back down.
Raise here, then kick, back out, and lower.
This is really going to get a nice burn on the outside leg.
We’re going to raise the knee bent, kick out straight, we’re going to bring it all
the way back, lower down.
Don’t let the knee touch on the ground.
Out, extend, lower down.
You’re going to do 12 to 15 on each side, three rounds.
That’s really going to burn it out in the end.
Okay, you guys.
I hope these are great, helpful exercises.
I know it’s a problem area.
Do your exercises, get your cardio in, look at your diet.
What can I take out?
What’s questionable that I’m eating, that I shouldn’t be eating?
There are a lot of hidden fats, especially a lot of animal fats.
Even in the cookies that you might be eating.
So those are things to look at.
Just be consistent and I hope this was helpful.
Thanks for joining me, you guys.
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I’ll workout with you guys soon.