Publication date January 11, 2024

Uncensored Truth: Why You Have Hip Dips and Why They're Not a Big Deal

The internet’s buzzing with a new term, Hip Dips. But do you know what are they exactly? If they’re completely normal? Here’s why some people have Hip Dips and whether workouts can help get rid of them. 

Hip Dips

Hip dips, also known as violin hips, are an indentation where the hips meet the outer thighs. They have become trendy terms in recent years, mainly because of social media. The hashtag #hipdips has over 1.5 billion views on TikTok solely.

Many fitness trainers promote workouts and even diets designed to get rid of hip dips, while other social media creators demonstrate how to hide them with certain clothing. At the same time, many have turned the hip dip trend into a body-positive movement, encouraging others to confidently embrace their natural body shape including dips. 

So what exactly are hip dips, what are hip dips caused by and is there actually any way to get rid of them? Here’s what I found after reading more than 50 articles!

What are Hip Dips?

Hip dips refer to the slight indentations in the outer hips, just above the thighs. Hip dips, also known as hip valleys or violin hips are a natural and common body shape variation and nothing to worry about. 

In other words, the meaning of hip dips emerges from their appearance, being small inwardly curving dips. They can occur in both men and women, however, we often see men with hip dips because men have narrower hip bones mean they're generally less prone to getting them. 

Depending on the bone structure and genetics, you are more or less likely to have hip dips, and those who do have them may also do so to varying degrees, some may be quite subtle whereas others may be more extreme hip dips. And how they occur depends on the shape of the pelvis. 

While dip hips aren’t a medical concern, some people consider them an aesthetic concern and seek ways to reduce their appearance. And for those, fixing hip dips has become the focus of a wide range of exercises and body-shaping techniques. 

But, one thing we need to keep in mind is every individual has a unique body shape which should be celebrated and embraced. Continue reading to learn more about what causes hip dips and the ways to shift the focus towards building strong and healthy hips instead of fixing these so-called “flaws”.

What causes hip dips?

As mentioned earlier, hip dips are majorly the result of your skeletal anatomy, which is determined by genetics.  How exactly your hip dips appear will depend on the width of your hips, the size of your greater trochanter, the distances between your ilium (part of your pelvis), the length of your femoral neck, your fat distribution, and your muscle mass. 

These factors are the ones that primarily determine the shape of your hips and buttocks, as well as the appearance of hip dips. 

Hip dips are more noticeable or visible in those with wider hip bones and greater vertical distance between the ilium and hip socket. Additionally, the size, angle, and positioning of the greater trochanter and head of the femur can influence the visibility of hip dips. 

Contrary to popular belief, hip dips are generally associated with lower body fat stores in these areas, as there’s less fat to “fill” in the gap. Fat storage in the body is highly genetic and hormone-based, which means your ability to store fat in this area is out of your control.

These factors collectively can create a wider space between the bones, eventually leading to a more pronounced hip dip. While building muscle mass and gaining some body fat may slightly reduce the appearance of hip dips, there’s no evidence that these measures will entirely get rid of them.

How to get rid of Hip Dips?

Is it possible to get rid of hip dips? Many people have this question and want to know how they can easily get rid of hip dips, but the truth is that exercise and lifestyle may change the overall appearance of the body, hips dips are majorly controlled by the skeleton muscles, and fat distribution, which can’t be really changed. 

So, no, it’s not simply possible to get rid of hip dips, no amount of exercise or diet plan can change the shape of the skeleton, hip dips bone structure,  or how the body distributes fat. Instead, there are other alternatives such as hip dip surgery, Sculptra hip dip injection, and fat transfer contouring that might help but can be risky as well.

In my opinion, instead of chasing impossible beauty standards, we should focus on building strength, celebrating health, and radiating self-love. Because the real challenge isn’t getting rid of hip dips, but dismantling the unrealistic beauty standards that make us think they need fixing in the first place.

The Final Thoughts

Hip dips are completely normal and there are no specific exercises for how to fix them because hip dips don’t need fixing. These are nothing but a common body shape variation and are not the flaws they are made out to be. So if you’re someone who’s looking for ways to get rid of hip dips because you feel like it’s something not good to have, sorry but you need to remind yourself that beauty doesn’t come in one size or shape. Beauty is found in the confidence you carry, the joy you radiate, and the love you have for yourself, dips and all.

Frequently Asked Questions 

Q. What are hip dips?

Hip dips are inward curves on the sides of your body just below each hip bone. Also known as hip divots or violin hips, hip dips are a natural and common body shape variation. 

Q. Are hip dips normal?

Yes, hip dips are completely normal. In fact, most women have some degree of hip dips regardless of their body shape and size. Hip dips are the result of different skeletal shapes, which vary from person to person. 

Q. Can you get rid of hip dips?

No, there’s nothing you can do physically to change any type of hip dip. Despite several online videos and websites claiming anyone can get rid of hip dips, no exercises, diets, or lifestyle habits will change the shape of your skeleton. Hip dips are a natural part of your bone structure and muscle placement, and trying to completely erase them is generally unrealistic and potentially unhealthy.

Q. How to fix hip dips?

While exercises and lifestyle changes may change the overall appearance of the body, hip dips are majorly controlled by the shape of the skeleton, muscles, and fat distribution, which really can’t be changed or fixed. So instead of focusing on how to fix hip dips, one should focus on how to build strong healthy hips.

Q. What are hip dip workouts?

You can’t change the way your bones are positioned or how your body stores fat, so working out can help reduce their appearance, but it won’t get rid of hip dips entirely. Here are a few hip dip exercises to try: 

  • Squats
  • Lunges
  • Glute bridges
  • Step-downs
  • Clam lifts
  • Side leg lifts
  • Side hip openers
  • Donkey kicks

Q. How to lose hip dips?

To lose hip dips you need to keep in mind that they’re primarily influenced by bone structure and not directly related to body fat percentage. But, if you want to minimize their appearance and build strength in your lower body, here are some exercises to consider: 

  • Squats
  • Lunges
  • Side lunges
  • Side-lying leg lift
  • Bridges
  • Hip thrust
  • Standing leg lifts to the side
  • Romanian deadlift

Q. How to get rid of hip dips without exercise?

Reports suggest that doing exercise will not help you get rid of hip dips completely, there are other alternatives that many find helpful such as hip dip surgery, Sculptra hip dip injection, and fat transfer contouring.

Q. How to get hip dips?

Despite the fact hip dips are caused by genetics and the shape and structure of the hip bones, by focusing on building strength and muscle in your lower body, you can enhance the overall shape and size of your hips and thighs. Here are a few tips that might help you get hip dips:

  • Focus on compound exercises
  • Gradually increase the weight 
  • Healthy diet 
  • Proper rest and recovery 

Q. Are hip dips bad?

No, Hip dips aren’t bad, they are completely normal and provide no harm. In fact, most women have some degree of hip dips regardless of their body shape and size. Hip dips are the result of different skeletal shapes, which vary from person to person.

Q. Why do I have hip dips?

There can be many reasons why you have hip dips, primarily the reasons can be genetics and the shape and structure of the hip bones, or body fat percentage, higher body fat can also sometimes obscure hip dips.

Q. What are hip dips caused by?

Hip dips are caused by genetics and the shape and structure of the hip bones. It’s important to note that hip dips are caused by your bone structure rather than your level of body fat or muscle mass. 

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