Best Hip Dips Workout 14 Days Challenge DO AT HOME

By rjoachim | August 11, 2023

Day 1

  • Squats: 3 sets of 10-12 repetitions
  • Lunges: 3 sets of 10 repetitions per leg
  • Side leg lifts: 3 sets of 15 repetitions per leg
  • Clam lifts: 3 sets of 15 repetitions per leg

Day 2

  • Glute bridges: 3 sets of 15 repetitions
  • Donkey kicks: 3 sets of 15 repetitions per leg
  • Fire hydrants: 3 sets of 15 repetitions per leg
  • Side plank hip raises: 3 sets of 10 repetitions per side

Day 3

  • Rest

Day 4

  • Repeat Day 1

Day 5

  • Repeat Day 2

Day 6

  • Rest

Day 7

  • HIIT workout: 20 minutes of high-intensity interval training, such as running, jumping jacks, or burpees

Day 8

  • Repeat Day 1

Day 9

  • Repeat Day 2

Day 10

  • Rest

Day 11

  • Lower body strength training: 3 sets of 10-12 repetitions of each exercise, such as squats, lunges, deadlifts, and hip thrusts

Day 12

  • Repeat Day 1

Day 13

  • Repeat Day 2

Day 14

  • Rest

This is just a sample workout plan. You may need to adjust the exercises or the number of repetitions and sets based on your fitness level. It is also important to warm up before you start your workout and cool down afterwards.

In addition to this workout plan, you should also make sure to eat a healthy diet and get enough sleep. These things will help you to build muscle and lose fat, which will help to reduce the appearance of your hip dips.

Here are some additional tips for getting rid of hip dips:

  • Focus on exercises that target your glutes, hamstrings, and quads.
  • Use weights to increase the intensity of your workouts.
  • Be patient. It takes time to see results.
  • Don’t give up!

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