4 Exercises to Get Rid

4EXERCISES TO GET RID OF HIP DIPS

SIDE LYING LEG RAISE

On sports mat, lie on the left side with your right hand on the floor and your supporting arm under your head. Extend your legs and flex both feet. Make sure your bottom leg stays extended for the duration of the series. Lift your top leg up about eight inches from the floor then make tiny pulses upward for few times until you reach the highest point of your lift. Hold and draw one-inch circles with your heel for 20 reps. Keeping your top leg lifted, bend and straighten your knee. Do this 20 times while maintaining correct form and movements. Do 10 to 20 times then shift to the other side.

LUNGES

On a yoga mat, stand straight with your feet hip-width apart and relax your shoulders. In this position, flex your abdominal muscles to keep your spine and posture straight. Throughout a lunge exercise, your arms and hands can be on your hips or held out to the side or in front of them. Choose the arm position that would help you maintain balance. To start the workout, take a big step forward with your right leg and place your right foot on the ground, heel first. Lean your body forward so that your weight is on your front foot. Keep your back and upper body straight. Hold this position. Lower your body until your right knee is bent at a 90-degree angle, while maintain the same right posture. Your right upper thigh should be parallel to the floor and your right knee should be positioned directly above your right ankle. Push yourself upwards with your right foot and return to the starting position. Repeat this several times and then switch to your left side.

SQUAT WITH LEG ABDUCTION AND LATERAL RAISE

Stand straight with your feet hip-width apart. Hold a pair of dumbbells at your sides. This is your starting position. Brace your core and gradually lower your body into a squat position while keeping your face looking forward. As you return to standing, lift your right leg out to the side as far as your straight-legged range of motion allows. Raise both arms to the side as well so that your shoulders are aligned with your right leg. Squeeze your glutes and activate your core throughout the workout. With control, bring your right foot back to squat position. Repeat 20 times then shift to the leg side.

SIDE HIP OPENERS

On a sports mat, come onto all fours. Keep your hands directly underneath your shoulders and your knees directly underneath your hips. Inhale as you lift one leg up in a 90-degree angle from your other leg. Keep your knee bent, then slowly lower your leg back down without touching the floor. Repeat for 15 times. On the last repetition, hold your leg 10 times in the upper position before lowering. Repeat on the opposite side

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