What Are Hip Dips and How to Get Rid of Them?

If you have searched for 'what are hip dips,' 'how to get rid of hip dips,' or 'how to fix hip dips,' you are not alone. Many women experience concern or even disdain about this body aspect. However, hip dips are normal and require no treatment or masking measures. But if they cause you discomfort and you want to try doing something about them, you can try some exercises that might help you make them less noticeable. This article will guide you through all the methods, workouts, and tips on all hip-dip-related concerns.

What are hip dips?

Hip dips, also known as violin hips, refer to the slight inward curve just below the hip bone that some people believe might look like an unfilled gap or space between the pelvis and thigh.

Both men and women can have hip dips. However, men’s hip bones are naturally narrower, so their hip dips are usually less noticeable.

Why do hip dips occur?

Dip hips appear between the hip bones (pelvis) and the top of the thigh bone (the greater trochanter of the femur). Hence, the medical term for hip dips is trochanteric depressions.

The area where dip hips occur is where the attachment points of muscles in the hip region happen.

Therefore, the occurrence of hip dips is mainly determined by a person’s bone structure and genetics.

Why are hip dips more noticeable in some people?

The extent of a person’s hip dips is mainly determined by their pelvic structure, including the width and angle of the hip bones and the position of the muscles around the hips.

Does muscle and fat distribution affect the appearance of hip dips?

Although it might seem fat distribution would have something to do with the occurrence of hip dips, that’s not the case. All people can have hip dips despite their weight and body fat differences.

Nevertheless, a close relative of hip dips known as 'saddlebags' (fat pads in the hip area) may indeed accentuate their appearance by making them look more pronounced than they really are.

How to get rid of hip dips?

Since your body’s structure determines hip dips, it is not possible to get rid of them without undergoing esthetical procedures or surgery.

However, if you don’t want to have surgery or spend lots of money on esthetical procedures, there are still a few things you can try to achieve a smoother transition between your hip area and your thighs.

Targeted exercises aimed at developing the hip area muscles can be your ally to minimize the appearance of hip dips.

Nevertheless, keep in mind that you cannot use an exercise routine to get rid of localized fat. Your body is genetically predisposed to store fat in certain areas, and when you lose weight, those areas will still have a bit more fat than the rest because that’s just how your body is built.

Exercises for strengthening and toning the hip area

You can add several exercises to your daily workout sessions to help you strengthen, tone, and hypertrophy (enlarge) the muscles of your hips, thighs, and glutes. Let’s take a look at some of them:

1. Squats

Squats exercise
  1. While standing up, place your feet firmly on the floor and make sure the distance between them is slightly wider than your hips.
  2. Engage your abdominal muscles (core) and keep your back straight.
  3. Slowly start getting your butt down, just as if you were going to sit on a chair.
  4. Get as far down as you can without getting your heels off the ground.
  5. Stand back up.

2. Bulgarian split squats

Bulgarian split squats
  1. Find a bench or flat surface high enough to be at knee height.
  2. Place yourself with your back turned against it and take a long step forward.
  3. Put one foot on the bench or surface behind you.
  4. Look forward, keep your back straight, and start squatting down.
  5. Stop before the knee of the leg that’s on the bench touches the floor.
  6. Slowly extend your front leg and stand back up.
  7. Repeat the exercise on your other leg.

3. Side-to-side squats

Side-to-side squats
  1. Stand with your feet hip-distance apart.
  2. Slowly start lowering your butt into a squat position.
  3. While staying in that position, take a wide step to the right with your right foot.
  4. Get into a deep squat.
  5. Go back to a standing stance with your knees slightly bent.
  6. Take a wide step to the left with your left foot.
  7. Get into a deep squat. Repeat all the previous movements.

4. Standing kickback lunges

Standing kickback lunges
  1. Start in a standing position with your hands clasped in front of your chest.
  2. Lift your left knee to hip height.
  3. Step your left leg back while bending your right knee.
  4. Lower your left knee down into a lunge.
  5. Keep your balance by placing the ball of your left foot on the floor.
  6. Lift your left knee back up to hip height.
  7. Repeat all the movements with your right leg.
  8. Make sure to keep your core and legs engaged throughout the exercise.

5. Side lunges

Side lunges
  1. Make sure you keep the toes of both feet facing forward.
  2. Stand with your feet wide apart as far as you comfortably can.
  3. Without lifting your feet, move your body to the left as you bend your left knee and get your butt down. Keep your back straight. Your right leg will be straight.
  4. Stand up. Repeat the movements to the right side.

6. Hip thrusts

Hip thrusts
  1. Place your mid to upper back on the edge of a bench or flat surface (make sure to cushion it so your back doesn’t get hurt).
  2. Put your feet on the floor and bend your knees.
  3. Squeeze your glutes and lift your hips and lower back as high as you can.
  4. Hold this position for a few seconds and slowly go back down. Repeat.
  5. You can also add weight by placing a dumbbell or a barbell on your pelvic area so you can get more results from this workout.

7. Glute bridges

Glute bridges
  1. Lie down flat on the floor with your knees bent, your arms at the sides of your body, and your feet on the floor.
  2. Squeeze your glutes and lift your hips and lower back as high as you can.
  3. Press into your heels.
  4. Hold this position for a few seconds and slowly go back down. Repeat.

8. Leg kickbacks

Leg kickbacks
  1. Get on all fours.
  2. Make sure your hands are in line with your shoulders and your knees are in line with your hips.
  3. Kick back with one of your legs. Control the movement.
  4. Squeeze your glute.
  5. Get your leg back to its original position.
  6. Repeat with the other leg.

9. Fire hydrants

Fire hydrants
  1. Get on all fours.
  2. Make sure your hands are in line with your shoulders and your knees are in line with your hips.
  3. Distribute your weight evenly between your hands and knees.
  4. Slowly lift one leg off the floor, keeping your knee bent.
  5. Raise your knee as high as possible, ensuring it always stays bent. Try to create a 90-degree angle with your other leg while also keeping your spine as neutral as possible.
  6. Hold the position for a few seconds. Squeeze your glutes.
  7. Get down your knee to the starting position. Repeat the movement with your other knee.

Remember to keep your core engaged in these exercises and listen to your body. If you are a beginner, take it slowly and start building up stamina and strength gradually.

Over time, you’ll start noticing your body getting stronger and toned, and your hip dips may also become less noticeable.

Dietary tips

Besides targeted exercises, having a well-balanced diet is crucial in achieving a healthy and toned body. Protein-rich foods are of utmost importance for muscle growth. These include:

  • Lean meats
  • Poultry
  • Fish
  • Seafood
  • Eggs
  • Tofu
  • Legumes
  • Nuts and seeds
  • Dairy

Other than proteins, consuming nutrient-dense foods that include carbohydrates (e.g., fruits, vegetables, rice) and fats (e.g., olive oil, avocado) will also help you get all the energy and essential vitamins and minerals needed to stay healthy and in shape.

Likewise, staying hydrated is also important, so make sure to drink enough water throughout the day.

Remember that consistency is key when it comes to achieving any fitness goal or any desired body change, including minimizing hip dips.

Embracing your body shape

Many people find a lot of 'undesirable' body traits attractive, and it’s not different for hip dips.

What you might think is something that should be hidden or 'fixed' may be something beautiful in another person's eyes.

So, exercising to try to get rid of hip dips is fine, but exercising to achieve a healthy body inside and out is better. Try to learn to embrace your hip dips as a beautiful part of your body, and keep in mind that although certain exercises may help reduce their appearance, you can’t completely get rid of them.

Remember that hip dips are completely normal and shouldn’t be ostracized, even less fixed, as, in fact, there is nothing to fix in the first place.


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