hip dips
Hip Dips

What causes Hip Dips?


Hip dips are indentations that are located along the sides of your body. They are right beneath your hip bone. These appear like an upward curve on the hips’ sides from towards the side.

What are hip dips?

Hip dips, also known as hip divots or violin hips, are inward curves that run parallel to the body beneath the hip bone. In the past, you might not have been aware of hip dips or even believed they were a concern.

Hip dips have been added to a list of “flaws” that need to be fixed as beauty standards continue to expand to greater levels that are impossible. Despite the current craze about eliminating hip dips normal and aren’t something you ought to or could stop. Hip dips are primarily determined by your genes and build two factors that you cannot change.

This article explains everything you should know about what are hip dips, including what causes hip dips and the list of exercises to get rid of hips.

What Causes Hip Dips?

There isn’t a single reason for hip dips. The reason for them is your body’s type bone structure, as well as the distribution of fat in your body. Your hip muscles, pelvis, and body structure are distinct from your own body. This means that you may or might not experience substantial hip dips.

In addition that, women who have ” high hips ” are more likely to experience obvious hip dips. Because the distance connecting your hip bone and the thigh bone is longer, there are more possibilities for a crease to form in the hip area.

Exercises at-home for strengthening your hips:

The strength of your hips can assist you in completing your daily tasks more efficiently, decrease the pain in your hips and knees, and, in certain instances, reduce those hip dips that appear. Before beginning any new exercise routine, ensure that you consult your healthcare medical professional.

How do you get rid of hip dips?

As mentioned above, you will never eliminate them since they are components of the bone structure. But, you can reduce hip dips using exercises targeted at the hips, such as hip thrusts, squats, hip abduction exercises, as well as hip extensions. Let’s look more closely at the activities you can do for hip dips. If you’re embarrassed by the dips in your hips, certain exercises can help strengthen the muscles around the hip dip region.

Be aware that you won’t eliminate hip dips, but they can be less apparent. Find exercises specifically designed to target hip dips, which focus on your thighs, hips, glutes, and abdominals.

The most effective practices for hip dips include sides hip openers (fire hydrants) and lunges. They can also be done standing or lying side the leg, lifting squats and leg raises glute bridges along with leg kickbacks. You can also prevent hip dips by pursuing an active and healthy lifestyle.


To do squats, you must first set with your feet at a hip-width distance and your toes pointing out slightly. Be sure that you’re not swaying back or forward as if you were in the water since it is common for this to happen while performing squats. Get your muscles engaged by pulling on the abdominal muscles and strengthening the glutes. Bring your hands up in front of you and keep them close.

Then, start dipping your hips downwards by bent knees and keeping the lower back in a straight line until you’re in a squat. Do as low as possible, but remain with a level lower back during this exercise, and it may be difficult initially. Still, as you get more practice getting better, it becomes easier. While performing squats, you should watch to make sure the hips dip you are in the correct place.

Hip Thrusts:

For a hip thrust, it is recommended to have a box or bench that is 12-18 inches in height and a place to relax your upper body and maintain your hips above the floor. Put your feet close to one another with heels pointing out slightly while your arms and upper back remain on the bench or box.

Do a hip dip into the box and move your hips upwards with your hip muscles. You can squeeze on your glutes towards the conclusion of the movement. It is vital to keep in mind that when you perform hip thrusts, you must not allow your lower back to arch go too far as it could result in injuries, so be sure you are doing them correctly every time.

Hip Abduction:

To do hip abductions or side leg lift standing, you should start straight with your feet spaced hip-width apart and knees bent. Be sure that your shoulders are lowered and you have a straight back while your core muscles remain working, which means that there isn’t much movement in the lower body during abdominal exercises for hips.

Bring one leg to the side, using your hip muscles, and keep one leg in a straight position. It is vital to remember that you should never extend the hip too far, as it can cause injury, so be sure you do it correctly each time. Only do what you feel comfortable with. An ankle weight or a resistance band may be used if you need a harder test.

Hip Extensions:

This is also referred to as a glute bridge, and the initial position involves lying knees on your back with your knees bent and heels flat to the floor just a few inches off your bottom. After that, lift your hips off the ground and stretch your torso, hips, and thighs towards the ceiling while simultaneously squeezing your glutes to complete the move.

Return your lower to the floor, repeating at least as many times as is necessary. This is an excellent glute and hamstring exercise. The glutes are your butt muscles. If you’ve learned how to do squats, abductions, hip thrusts, extension, and hip dips, it isn’t so frightening after all. But hip dips can be improved by doing simple exercises targeting the hip muscles.


Lying on your back, keep your head on a support. With knees bent, put one leg on one leg on top of the other. Ensure that your hips are also stacked and not turning outwards while doing this. As long as you keep the bend in your knee, lift the knee to the highest you can achieve without shifting your pelvis or hips.

Make sure your core is engaged and your feet together. The knee should be lowered back to its original position. It’s a single repetition. The goal is to complete three sets of 10-15 reps for each side.

Donkey kicks:

Donkey kicks are a great method of targeting your gluteus medius (your side glutes). Put a resistance band above the knees to help make a move more difficult. Get on all fours with your hands placed under your shoulders and your knees beneath your hips.

With your spine not rounding and keeping the 90-degree angle within your knee, raise your leg straight upwards and then back down towards the ceiling, keeping your feet bent. Return it slowly to your starting point which is one repetition. Try to do 20 reps, ten reps on each side.

Lateral Squat Walk:

Lateral squat walks focus on the quadriceps and glutes. This is intense, so be prepared to feel the heat! If you’d like to make the exercise more challenging, consider adding an exercise band above your knee or place the dumbbell with your arms.


  • Begin by placing your feet about shoulder-width apart with your toes pointing slightly towards the outside and a band of resistance located just above your knee caps.
  • While your hands are firmly before you, take a step to the left, lower your knees, and then sink into a squat.
  • Engage your glutes and then press them back to the position you started.

This is one repetition.

There’s no method to “fill in” hip dips through exercise

A majority of hip dip articles will affirm that they’re normal and to be expected, but then they’ll add things like, “You can’t get rid of your hip dips, but here are some exercises to minimize them.” This is false.

On the left side, you’ll notice that the thighbone’s top is covered by a pointed part known as the trochanter, which extends towards the hip’s side. The so-called “hip dip” occurs around the trochanter region. Get up, squeeze your butt cheeks, then look around.

Then, take an examination of the muscles below on your left. Your gluteus maximus lies to the left of the trochanter, your gluteus medius over it, your Tensor fascia lata over and in front of it, along with the glutes below it.

What to Expect During Hip Dip Surgery?

Due to the popularity of liposuction and fat transplantation and how popular it is, plastic surgeons are familiar with hip dip surgeries. But, it’s normal to be anxious before the procedure. This is what you should anticipate from beginning to finish.


Before you can have any cosmetic surgery, consult the plastic surgeon to have an appointment. This is an essential procedure to ensure that you’re in good health before the system.

During your appointment, your doctor will be asking you many questions regarding your goals and plans for having plastic surgery, your medical history, allergies, and any other health issues. It’s important to be candid so that the surgeon can best meet your requirements.

Your surgeon might also check your general health and take a few photos before and after the procedure to check the outcomes. They could also draw your body with lines and circles to know the exact location to cut. This will also allow you to envision what the result will appear like.

Then, you could be asked to discontinue using certain medicines, and you might need to have some tests from a lab before proceeding with your surgery. Consultation is the ideal opportunity to inquire about any concerns you might have. The plastic surgeon will assist you in becoming as comfortable as you can.


The procedure itself is quite routine. In the beginning, you’ll be numb with an anesthetic of some kind. Local drugs are renowned for liposuction since they typically don’t require huge incisions. Although, general anesthesia can be administered if the surgeon believes it is necessary.

The surgeon will cut small incisions along your thigh to insert a tube called the cannula. This allows some of the fat that needs to be eliminated using the help of a vacuum. The suction device can be connected to the cannula or a separate device.

Liposuction may be all you need to get rid of hip dips in some circumstances because it smooths and flattens the area. But, fat grafting can be performed if needs be.

The same liposuction procedure can be utilized during fat grafting but in a different part of the body. Once the fat is removed, it is treated using a centrifugation machine to eliminate excessive fluids or other debris. The fat is then injected in tiny drops into the target area.


The healing process following hip dip surgery can last between 4 and 6 weeks. You will likely be swelling for a few days, which means you won’t be able to see the full extent of your outcomes until the period of recovery has finished.

For the first week following the surgery during the first week, drains and bandages may be placed on the surgical area to eliminate the excess fluid and blood. In addition, compression bandages can be used to assist your body in adapting to the new contour and form.

You’ll need to reduce your physical activity for two weeks. However, you’ll likely be able to resume work following this time. However, it is important to be careful not to strain your hips to a great extent.

After about a month, you can resume light exercises. You’ll be able to resume your usual routine of activities following six weeks unless determined by your doctor.


Can you alter the look that your dips in the hips appear?

Training will not erase your hip dips, which you were born with and were gifted with. You don’t want to overload this part of your body.” It is possible to improve the tone of your lower body overall, which means your legs, hips, and glutes appear slimmer. If you’re interested in that, then try these exercises. Do three sets of 6 each.

Do you know how to get rid hip dips by yourself?

While certain exercises can reduce your hip dips’ appearance, these don’t eliminate them. Furthermore, you cannot determine the location where your body stores fat.

Do you think it is okay to have dips in the hips?

Many people are uncomfortable with hip dips. However, you should be embracing the dip in your hips because it doesn’t affect your mobility or health. Hip dips are common and don’t require to be addressed by a physician unless there’s pain. Since hip dips are a normal part of the bone structure that doesn’t alter, people will have different indentation patterns. They are all-natural and do not signify that you are physically fit or not one’s.

Are “hip dips” normal?

Hip dips are a common occurrence and are extremely frequent. Whatever size and lean, massive and muscular or fluffy my body is, I’ll always have “hip dips” due to the body’s structure (dominant hip flexors and quads outside). Women who suffer from “hip dips” also tend to have “saddlebags,” which are pockets of fat just beneath those of us with “hip dip” toward the back of our legs.

How To Smooth Out Your Shape?

Avoid wearing tight leggings with a low waistband. They’ll cut you off, making the hip dips look more noticeable.

  • Wear loose, longer flowing tops.
  • Try wearing looser clothes, such as A-line skirts, frill-covered dresses.
  • Stay clear of high-waisted bottoms.
  • Use compression underwear that can help smooth love handles and lessen the appearance of a ‘dent.’
  • Wear padded hips!

Are hip dips something to be concerned about?

Body Positive Health & Fitness believes that body diversity, such as hip dips, must be accepted rather than considered something that must be corrected.

“Companies that profit from and prop up diet culture are forever inventing ‘problems’ with our bodies for us to feel insecure about so that we’ll buy what they’re selling,”

Are you still averse to hip dips?

Find a way to be creative with your clothes. The image consultant Imogen Lamport thinks that hip dips are a normal part of our body. But, many clients wish to make a sleeker look when dressing just like with every other area of the physique; there’s a variety of smart ways to dress to highlight certain aspects over other features.

Imogen suggests staying clear of lightweight fabrics and suggests choosing materials that are a little heavier and that “skim, but don’t cling.” suggests that dress pants made of light wool are most likely to look attractive, as would the higher rise trouser or jeans fits perfectly around the waist.

Are Hip Dips Bad?

The hip dips don’t mean anything good or bad. They’re simply an expression of your body and the form of the pelvis. We’re constantly told that women require a balanced ” hourglass shape. ” Whether we have hip dips or not, we all look stunning. So, please, don’t be worried!

Bottom line:

Hip dips are a normal part of our body and not something you must remove. They are primarily influenced by your bone structure and your genetics of yours. The amount of exercise you do or lifestyle changes will remove these. Instead, it’s better to work on stability and strength exercises.

They will keep your hips in good shape to prevent injuries and move your body more easily. In the end, the most beneficial option for your hips is to concentrate on their health and function. Being active and social through hiking, dancing skill, walking, or walking will bring you more pleasure than trying to achieve an unrealistic beauty standard.

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