The provided reference focuses on a specific exercise called "Hip Dip Planks" which can help to stabilize the muscles around the hips and glutes. It appears the question is asking how to perform exercises to address or work the area around "hip dips". Hip dips are the inward curves along the side of your body, below the hip bone. While you cannot entirely eliminate hip dips (as skeletal structure plays a significant role), you can strengthen the surrounding muscles to improve their appearance.
Understanding Hip Dip Planks
The reference material explains how to engage the glutes during the hip dip plank exercise. Keeping your glutes engaged during exercises helps stabilize the body and strengthens the muscles around the hips.
Exercise: Hip Dip Planks
Here's a breakdown of how to do hip dip planks (based on the video title and cues about glute engagement):
- Start in a plank position (either on your forearms or hands).
- Keep your body in a straight line from head to heels.
- Engage your core and glutes.
- Gently lower your hips to one side, almost touching the floor.
- Return to the starting plank position.
- Repeat on the other side.
- Continue alternating sides.
Key points:
- Engage Glutes: Focus on squeezing your glutes throughout the exercise. This helps with stability and targets the correct muscles (0:18, 0:47).
- Core Stability: Keep your abdominal muscles tight to prevent sagging and maintain a straight line.
Other Exercises to Target Muscles Around Hip Dips
While hip dip planks directly target the area, other exercises also contribute to building muscle around the hips and glutes:
- Glute Bridges: Lie on your back with knees bent and feet flat. Lift your hips off the floor, squeezing your glutes at the top.
- Side Leg Raises: Lie on your side and lift your top leg, keeping it straight. This works the hip abductors.
- Squats: A compound exercise that targets the glutes, quads, and hamstrings.
- Lunges: Another compound exercise that works similar muscles to squats, with an added emphasis on balance and coordination.
- Donkey Kicks: Get on your hands and knees. Keeping your knee bent, lift one leg towards the ceiling, squeezing your glute.
By consistently performing these exercises and focusing on engaging your glutes, you can strengthen the muscles around your hips and improve the appearance of hip dips.
