Hip dips are normal! Find out why you get them and what you can (or can’t) do

Recently, conversations about body image have really opened up, allowing people to celebrate their unique shapes like hip dips with pride. The term “hip dips generated quite a bit of interest (and occasionally a little confusion) in the body positivity movemen”t. What are they, why do some people have them, and can you change their look?

In this detailed guide, we’ll explore everything about hip dips — from what causes them to how you can confidently embrace them or even minimize their appearance through workouts and styling tips.

What Are Hip Dips?

Let’s kick things off with the fundamentals. Hip dips, often referred to as violin hips, are those natural inward curves you see on the sides of your body, just below the hip bone. If you stand in front of a mirror and spot a little dimple between your hips and thighs, congratulations—you’ve got hip dips, and that’s completely normal!

While many folks tend to link beauty with a smooth, hourglass figure, the reality is that hip dips stem from your bone structure, not from any flaw or excess fat. Almost everyone has some degree of hip dip, but how noticeable they are can vary based on genetics, muscle mass, and how fat is distributed across your body.

What Causes Hip Dips?

The way hip dips look really comes down to one main factor: your anatomy.

1. Pelvic bone shape: The width and placement of your hip bones play a big role in how noticeable those dips are.

2. Muscle attachment points: How your muscles, particularly the gluteus medius, connect to your bones can influence the shape of your skin and fat.

3. Fat distribution: The way fat is spread around the hips can fill in or accentuate the dip.

So, if you happen to have hip dips, don’t stress! It doesn’t mean you’re out of shape or that there’s something wrong with your body. It’s just part of your unique build.

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Are hip dips normal?

Absolutely! Hip dips are super common and totally normal.

Once you get how they come about, it’s clear they’re just a natural part of our bodies. Social media and all those filtered photos can make us think that everyone should have a flawless silhouette, but that’s just not true.

Even fitness models, athletes, and celebrities have them—some you can see, some you can’t—and they’re still strong, beautiful, and confident.

The Anatomy Behind Hip Dips

Let’s dive into a little science, but don’t worry—it’s pretty straightforward!

Hip dips are those little indentations you see at the trochanter, which is where your femur connects with the hip socket. This spot is just below your iliac crest, the top part of your hip bone. The gluteus medius muscle mainly covers this area and helps keep your pelvis stable.

If you have a wider and higher pelvis, the dip between your iliac crest and the top of your thigh bone will stand out more. On the other hand, if your pelvis is narrower or lower, that dip might not be as noticeable.

Understanding these facts is key—it shows that hip dips aren’t a sign of anything being “off” with your body. They’re just a natural part of your unique skeletal structure!

Can You Get Rid of Hip Dips?

The truth is, you cannot completely eradicate hip dips.

They primarily stem from your bone structure, making it impossible to completely eliminate them without surgery. And even with surgery, results can be unpredictable, plus procedures like fat grafting or hip implants come with their set of risks.

However, if you want to downplay the look of hip dips, you can try:

1. Building muscle around your hips and glutes.

2. Shedding any extra body fat (if that applies to you).

3. Choosing clothes that help smooth out the dip.

Remember, the aim isn’t to “fix” yourself, but to celebrate and enhance your natural beauty in a way that feels empowering and healthy.

Best exercises to reduce the appearance of hip dips

To get sleeker hips, focus on strengthening your glutes and the surrounding muscles.

Here are “five effective exercises” that can help you target that area:

1. Side Leg : Raise Lie on your side and gently lift your upper leg up and down. This exercise specifically targets the gluteus medius, which is the key muscle in the hip dip area.

2. Fire Hydrant: Position yourself on all fours and elevate your knee to the side. This move helps to round out the side glutes, giving them a fuller appearance.

3. Glute Bridge: Lie on your back with your knees bent and lift your hips toward the ceiling. This exercise strengthens your entire glute region and enhances hip stability.

4. Bulgarian Split Squats: Position your back leg on a bench or elevated surface and squat with the other leg. This exercise boosts lower body strength and improves your balance.

5. Lateral Band Walk: With a resistance band around your thighs, take side steps while in a squat position. This move activates and tones the outer glutes and thighs.

Tip: Aim to do these exercises 3-4 times a week for 4-6 weeks, and remember to track your progress with photos instead of just relying on weights or measurements.

What is the typical timeframe for observing results?

When it comes to fitness, having patience is crucial. Think of it this way: consistency + time = real change.

If you’re sticking to a regular exercise routine and making healthy food choices, you can expect to notice some changes in your lower body in about 4 to 8 weeks. However, for the full results, it might take around 2 to 3 months, depending on where you’re starting from.

Remember, the aim isn’t to be perfect—it’s all about making progress.

Nutrition Tips to Support Your Fitness Goals

Exercise is only one aspect of the puzzle. Eating smart provides your body with the essential fuel it needs to shed fat and build muscle. Here’s how you can enhance your hip-focused workouts through nutrition:

1. Focus on protein: think eggs, chicken, tofu, beans, and Greek yogurt.

2. Choose complex carbs, like brown rice, oats, and sweet potatoes.

3. Incorporate healthy fats, such as avocados, nuts, and olive oil.

4. Keep hydrated: Water is key for muscle recovery and maintaining energy levels.

Steer clear of crash diets—they can harm your muscles and won’t do your hips any favors. Instead, aim for balanced meals and make sure you’re eating enough to fuel your workouts.

Styling Tips to Embrace or Hide Hip Dips

Your clothing choices can truly make a difference in highlighting or softening your hip dips.

Here are some stylish ideas to consider:

To embrace your shape:

1. Bodycon dresses that beautifully showcase your natural curves.

2. High-rise leggings and pants that create a smooth silhouette around the waist and hips.

3. Bold patterns and textures that draw attention to your confidence.

To minimize the dip:

1. Peplum tops or skirts that flare out at the hips for a flattering look.

2. Dresses featuring ruching or side details for added interest.

3. A-line skirts and dresses that help balance your proportions.

Ultimately, the most important thing is to wear clothes that make you feel comfortable and empowered.

Body Positivity and Embracing Your Unique Shape

Let’s take a moment to pause and reflect.

Your body isn’t just a trend. It doesn’t need to meet anyone else’s standards to deserve love. Hip dips are simply one small aspect of a body that does amazing things every single day.

While social media often showcases unrealistic ideals, more and more people are standing up against them with body-positive messages that celebrate real, unfiltered bodies — including those with hip dips.

If you have them, own them! And if you’re looking to tone them up, that’s perfectly fine too. Just remember to make choices that come from a place of self-love, not from insecurity.

Hip Dips and Mental Health

It’s not just about the curves — it’s really about how you feel on the inside.

Having a negative body image can seriously impact your self-esteem and might even lead to feelings of anxiety or depression. It’s crucial to notice when your desire to “fix” your body starts to take a toll on your mental well-being.

If you notice yourself becoming excessively fixated on your appearance,

1. Try to cut back on filtered and photoshopped images.

2. Seek body-positive influencers to follow.

3. Consider chatting with a therapist or a trusted friend.

Remember, you’re not alone in this, and your value isn’t defined by the size of your hips.

Conclusion: Celebrate Your Curves—Dips and All

Hip dips are completely normal, and honestly, they’re beautiful! There’s no reason to feel ashamed about them. You can embrace your curves as they are, style them with confidence, or enhance them through exercise.

What is the most empowering thing you can do? Love your body right now, not just after it changes.

And don’t forget: Confidence looks lovely on everyone — hip dips and all!