As a reminder to this article, hip dip is a very normal part of the female body and can never be "exercised away" The hip dip is the area just below the hip bone that is hollowed inward along the side of the body The hip dip is a completely normal part of the body shape and can be more prominent in some people than others

Exercises cannot completely remove them, but the degree to which hip dip is noticeable is often related to the distribution of fat and muscle in the body Exercises that target the hips can help build muscle and create a more hourglass figure Additionally, while hips may not be a common goal in the gym, stronger hip muscles can help you run and move

As mentioned above, whether or not you see a "hip dip" may depend on how your pelvis sits While there is no exercise that will completely eliminate the hip dip, the following exercises target the hips, thighs, abdominals, and buttocks to tighten these areas and achieve an hourglass figure

Why This somewhat oddly named exercise is a glute killer Fire hydrants target the glutes, buttocks, and trunk, and can be done from almost anywhere

HOW TO: To perform the fire hydrant, get on all fours and place your knees under your hips and your arms under your shoulders With core strength, raise the right knee to the side, keeping the knee bent Stop and pause at waist level, then lower the knee back to its original position This is one rep Do the same on the other side Perform 3 sets of 10 reps on each side

Why Side leg lifts target the gluteus medius and gluteus minimus muscles and build strength in the outer thigh and hip abductor muscles

HOW TO: To perform the side leg lift, begin by lying on one side, legs straight, one on top of the other Place your head on your outstretched arm on the floor or bend your elbow to support your head Lift the top leg straight up toward the ceiling while engaging your core This is one rep Aim for three sets of 10-15 reps on each side To make this exercise harder, add a resistance band over your knees (we have carefully selected the best resistance bands on the market)

Why Lateral squat walks target the glutes and quads It is intense, so be prepared to feel the burn If you want to make this exercise more challenging, add a resistance band over your knees or hold dumbbells in your arms

HOW TO DO IT Start with your feet shoulder-width apart, toes pointed slightly outward, and a resistance band just above your kneecaps Fold your hands in front of you, take a step to the right, bend your knees, and return to the squat position Engage the glutes, press and return to the starting position This is one rep Perform 3 sets of 10 reps each side

Why This movement not only targets the inner thighs, but also the lateral stabilizers of the body It also works the glutes, making it a great exercise to target this area

Method To perform the lateral lunge, first stand with your feet hip-width apart Keeping the left leg straight, bend the right knee, sink the hip back, and take a step to the right Return to the starting position by pushing off the back of your foot This is one rep Perform 10-15 reps on each side for 3 rounds

Why This exercise works the glutes, thighs, and hamstrings, toning and sculpting this part of the body It is also a great all-around strengthening exercise because it should also work the abdominals and lower back To make this exercise harder, try wrapping a resistance band around your legs just above the knees

Method Lie on your back with knees bent and feet on the floor Engage your core, glutes, and hips When the hips rise enough to form a straight line from the shoulders to the knees, bring the knees out to the sides, then back, and lower the hips to the ground That's one rep; aim for 3 sets of 10 reps

Why Donkey kicks are a brilliant way to target the gluteus medius (the side glutes) To make this exercise more challenging, add a resistance band over the knees

METHOD: Get on all fours and place your hands under your shoulders and knees under your hips Keeping the spine unrounded and the knees at a 90-degree angle, bend the legs and raise them straight up and back toward the ceiling Slowly lower back down to the original position Aim for 10 repetitions on each side, for a total of 20 repetitions

Why As with any lunge, the main muscles worked in the side lunge are the quads and glutes, but the lateral movement also makes the inner and outer thighs especially strong

METHOD: To perform the side curtie lunge, stand with your feet hip-width apart Keeping your weight on your left foot, step back with your right foot and cross it behind your left foot Bend your right knee until it is a few inches off the floor and reverse the steps to return to the starting position Do the same on the other side Perform 3 sets of 10 repetitions on each side

Why Clamshells strengthen the inner and outer thighs as well as the glutes All of these muscles help stabilize the pelvis, making this a great exercise for anyone who wants to build muscle around the hips It also trains the pelvic floor muscles

How to do it Lie on your side with your head supported Keeping your knees bent, place one leg on top of the other Keeping the knees bent, raise the upper knee as high as possible without moving the hips or pelvis Engage your core and keep both legs attached Lower knees back to original position Aim for 3 sets of 10-15 repetitions on each side