Today we are going to discuss everything about hip dips.
From knowledge bombs to actionable exercises you can start practicing today, everything is covered.
Here’s the overview:
What Are Hip Dips?
Hip dips, also known as ‘violin hips’, are basically a body feature in some people that stands in their way of achieving an hourglass figure. These are a slight inward curve between the hip bone and the thigh, an indentation that is often a cause of frustration for those ladies who wish to have round buttocks.
What Causes Hip Dips?
Hip dips are caused mainly due to a bone structure in which the pelvis sits high and wide. This naturally causes a sort of depression under the widest point of the pelvis. Since bone structure is determined by genetics, so are hip dips.
One thing that can make hip dips even more prominent is having fat on your mid section, also known as ‘love handles’. These can accentuate the outward curvature just above your hip dips, making them seem even more concave.
How to Get Rid of Hip Dips
If you’re a determined young lady who has set her mind on doing whatever it takes to get around, dip-free booty, there are lots you can do. There are a number of exercises for hip dips, and these are the best and most practical methods you can use for long-term, safe results.
Surgery is another story altogether if you are adamant about having dramatic, somewhat unnatural curves that are trending among celebrities nowadays. However, it is quite expensive and not the safest way to get rid of hip dips.
Certain lifestyle changes, especially the way you dress, can also help you minimize your hip dips. These are further discussed in this article in detail.
Exercises for Hip Dips
There are certain exercises that specifically work your hip dip area to minimize its concavity. These can build muscle over time to considerably round off the indentation.
Spending at least 20 minutes a day doing these hip dip exercises may help you achieve that uninterrupted hourglass silhouette of your dreams.
Hip Thrusts
These are more than just an exercise for rounder buttocks – these can improve your strength and endurance through powerful hip extensions.
- Lean back while sitting down on the floor with your shoulders against a bench about 1.5 feet or lower.
- If you’re at the gym, roll a weighted barbell over yourself up to the level of your hips dips.
- Bend up your knees, feet flat on the floor about shoulder-width apart.
- Push your hips upwards, pushing up through your heels on the floor, and your shoulder and upper arm on the bench.
- Keep moving up until your head is in line with your knees, and your torso is parallel to the floor. Your calves should be perpendicular to the floor.
- Slowly move downwards up to an inch above the floor, and go back up.
- Repeat about 8-10 times as a beginner, then go with more reps and higher weights to increase difficulty.
Watch this short video below to understand this hip dip exercise better.
Fire Hydrants
When it comes to hip dip exercises, fire hydrants are a popular one.
- Position yourself as if you’re about to give a kid a piggyback ride – knees and palms flat on the floor, calves extended out behind you, and feet slightly apart.
- Keeping your core engaged and elbows locked straight, bring your left knee up sideways – your leg should still be kept bent at a 90-degree angle at the knee.
- Keep going up until your left knee is pointing to your left while coming in line with your torso.
- Return to your starting position.
- Do an equal number of reps on each side.
Here’s a video by The Helm to help you nail this hip dip exercise.
Glute Bridges
These are another glute exercise to make buttocks rounder and minimize the appearance of hip dips.
- Start by lying flat on your back, arms straight by your sides, legs bent up at the knees, and feet flat on the floor about shoulder-width apart.
- Push your torso up through your heels so that you can feel your hip muscles working as you go up.
- Keep going up until your torso forms a straight line from your shoulders to your knees. Keep your core engaged all the while.
- Move back toward your starting position until your hips are about an inch above the floor, then repeat.
Watch this helpful guide by Children’s Hospital Colorado for perfecting your hip bridges.
Side-Lying Leg Lifts
This is a simple one if you need to work your glutes and upper thighs at the same time – a great way to target the hip dip area!
- Lie down on your side with your head resting over the arm of the same side.
- Position your body straight, one leg over the other.
- Raise your top leg up, foot pointing straight out, knee straight and unbent.
- Lower down, and repeat equal times on each side.
Here’s a video by 3v if you need to watch how it’s done.
Rainbows
Here’s a fun, challenging exercise for hip dips that can really work those glutes and help with balancing as well.
- Position yourself on all fours, elbows unbent, arms forming a straight line, palms, and calves flat on the floor, thighs at ninety degrees to the floor and your torso.
- Point one leg straight out, extending the knee so it isn’t bent any more, toe pointing outward.
- Go as far left as you can with your foot without bending your knee.
- Form an arch, or ‘rainbow’, in a smooth motion while bringing your foot to the right, landing as far right as it can go.
- Repeat equal times on both sides.
Here’s how fitness expert Brooke Burke does it.
Lifestyle Changes that can Get Rid of Hip Dips
Eat Healthily
While you might think that eating more fat could get rid of hip dips, it could complicate the situation. Hip dips are an indication that your body doesn’t store much fat over the area, so instead, you could end up gaining weight over other areas, like the dreaded muffin top – bad news for someone who already has hip dips!
Try including more protein in your diet along with making hip dip exercises a part of your routine. Over time, this combination can build bulk over the area.
- Make Peplums Your Signature Style
Choose tops or dresses that cinch right under the bust or waist, while flaring below it. This will help you mask your lack of smooth curves along with giving your figure a feminine look.
- Choose Stylishly Loose Outfits Over Clingy Ones
Trench coats, long cardigans, and basic tops or outerwear that fall straight to your upper thighs can mask hip dips while looking quite laidback and cool. Go for loose, flared clothes rather than tight, body-con outfits.
- Low-Rise > Higher Waisted
Shopping for jeans? Go for low-rise styles instead of higher-waisted ones. That way, you’ll have more chance of highlighting your curves rather than emphasizing on the lack of them.
Hip Dips Q&A
Are hip dips good or bad?
While this whole writeup focuses on how to get rid of hip dips, that’s just because many ladies see them as a hindrance on their way to getting that picture-perfect hourglass look. Hip dips are completely normal, and they’re only bad if they’re coupled with unhealthy fat on your waist!
What is wrong with hip dips?
Aesthetically speaking, it’s this concavity that interrupts the otherwise smooth curve of your buttocks, all the way from your waist to your outer thigh. This gives a ‘flat’ look to your figure when you see it from the front. Since a curvy figure is generally considered more feminine, hip dips get in the way.
Are hip dips normal?
Yes, just like normal, healthy people vary in height, color, intelligence etc, they have different shapes of body parts as well. Hip dips are just a regular variation in the classic rounded buttock, often present due to a high-set, wider pelvic bone.
Do hip dips mean you’re fat?
Hip dips hardly have anything to do with fat. The main cause of hip dips is a specific kind of bone structure where the pelvic bone is so wide that the muscle underneath it can’t compensate enough to provide the curves to round it off. However, sometimes a muffin top (unhealthy fat over the midsection) can accentuate hip dips.
Are hip dips attractive?
Most surveys show that lower waist-to-hip ratios are considered more attractive. This means that tiny-waisted, round-bottomed ladies are generally thought to be sexier – not good news for those who have hip dips!
However, if you embrace your individuality and know how to carry yourself with confidence and style, who cares about some indentations over your buttocks?
Are hip dips genetic?
Pretty much. Your physical features are decided by the genes you inherit from your parents. If a wide pelvis runs in the family, you’ll most probably have one too, and maybe pass it on to your children as well, along with those hip dips! You can soften their look with exercise and dressing appropriately, though.
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