Home Health How To Get Rid Of Hip Dips With Exercises & Diet?

How To Get Rid Of Hip Dips With Exercises & Diet?

by Jennifer George
0 comment
How To Get Rid Of Hip Dips With Exercises & Diet?

How to get rid of hip dips?  Firstly, hip dips are inward curves on the sides of your body, located directly below each hipbone. They are also known as hip divots or violin hips.

Until recently, you might not have known about hip dips or even considered them a concern. Nevertheless, they add up to the list of supposed “flaws” that need to be fixed as beauty standards. That keeps rising to unachievable new heights.

Violin Hips are entirely normal and neither something you should nor can get rid of. Despite the current trend of obsession with getting rid of them. In actuality, your genetics and build are two factors you cannot change that determine hip dips largely.

The causes of hip divots are discussed in this article. Along with that, there is a list of exercises for building strength, and healthy hips.

How Do Hip Dips Work?

Hip dips are indentations or depressions that develop naturally immediately below the hipbone on the outside of your upper legs.

Some persons have a closer connection between the skin in this region and the greater trochanter of the femur, which gives the appearance of indentations.

Violin hips come in a variety of shapes and are a typical component of human body composition. Moreover, hip dips can be obvious to certain people and are as deep indentations. Others may not notice them as much.

The shape of your femur and pelvis determines whether you will notice them. Even, their appearance improves depending on your body’s distribution of fat and muscle mass.

Why Do Hip Dips Occur?

Your bone anatomy, which influences by heredity, is largely what causes hip dips.

Specifically, the following factors will determine how noticeable your hip dips are:

  1. How wide are your hips are
  2. Your greater trochanter’s (your femur’s top) size
  3. The distances between your greater trochanter, hip socket, and ilium (a portion of your pelvis).
  4. Your femoral neck’s length
  5. Your fat percentage
  6. Your strength

These elements significantly influence how your hips and buttocks look and how prominent your hip dips are.

Further, wider hip bones and a greater vertical separation between the ilium and hip socket make hip dips more obvious. Additionally, the greater trochanter and head of the femur’s size, location, and angle can affect whether hip dips are visible.

Together, these factors may widen the gap between the bones, which would increase the hip drop.

Contrary to what many people think, hip dips are frequently associated with lower body fat deposits in these regions because there is less fat to “fill” the void. Your ability to store fat in this location is out of your control. Because fat accumulation in the body is largely genetic and hormone-based.

Significantly, Hip dips may be less noticeable if you add muscular mass to your glutes and increase your body fat. However, it is unlikely that these changes will eliminate them.

Is having Hip Dips Normal?

Hip dips are quite natural and cause no concern.

As previously said, they are not a reflection of your health status. But rather a byproduct of your body’s particular structure. Likewise, their appearance does not always indicate how much body fat they have.

Thankfully, a movement toward body acceptance has gained traction. Many social media influencers and celebrities accept, their hip dips for what they are: a typical, attractive feature of the human body.

Can Hip Dips be Eliminated?

Even though some workouts may help lessen the visibility of hip dips, they will not eliminate them.

Additionally, you have no control over where your body stores fat.

No exercises, diets, or lifestyle changes will modify the structure of your skeleton. Even though numerous websites and internet videos claim to have the “secret” to getting rid of hip dips.

Knowing this will enable you to accept the commonality of hip dips. And put your attention instead on steps you can do to strengthen and stabilize your hips.

Are Hip Dips Avoidable?

Although some exercises may assist reduce hip dip visibility. Yet they will not completely get rid of them.

Your body’s ability to accumulate fat is also beyond your control.

Thus, a lot of websites and internet videos claim to have the “secret” to getting rid of hip dips. No exercises, diets, or lifestyle modifications will change the form of your bones.

By being aware of this, you will be able to accept the prevalence of hip dips and focus instead on the things you can do to strengthen and stabilize your hips.

While you cannot alter the structure of your hips, you may strengthen the muscles that surround them which are essential for normal hip motion.

The following muscles make up the majority of the hips:

  • Gluteus maximus, hamstrings, and adductor Magnus, the hip extensors
  • Hip flexors (rectus femurs, iliacus, and psoas major)
  • Hip adductors (gracilis, pectineus, adductor longus, adductor Magnus, and adductor brevis)
  • Hip abductors (tensor fasciae lata, gluteus medius, and gluteus minimus)
  • Lateral rotators, including the superior and inferior gemellus, obturator internus and externus, quadratus femoris, and piriformis.

You can support the stability and mobility of your hips by including activities that target these muscle groups. Additionally, adding muscle mass to the gluteus medius and other muscles may make hip dips appear less prominent overall.

Hip-Strengthening Workouts At Home

Hip muscle development can improve daily activities, lessen knee and hip pain, and in some circumstances, lessen the look of hip dips. Always speak with a healthcare practitioner before beginning a new workout program.

Fire hydrants with side hip openings

These exercises concentrate on your side buttocks, hips, and outside thighs. Maintain a balanced weight distribution between your hands and knees. By supporting a dumbbell behind your knee, you can make the exercise more challenging.

  1. As you would with the Cat-Cow position, begin on all fours. Keep your hands just below your shoulders, and your knees should be directly below your hips.
  2. Exhale while raising one leg and bending the other leg at a 90-degree angle. The knee should remain bent.
  3. As you carefully lower your leg back down, take a breath. Before you lift it again, keep your knee from touching the ground.
  4. Repeat this motion 15 times. Before lowering your leg on the final rep, pulse it 10 times at the upper position.
  5. On the other side, repeat.

Kickback lunges while standing

This exercise is excellent for giving the body stability and balance. Your thighs and buttocks are worked. Throughout the position, be mindful to maintain core and front leg and foot engagement.

  1. Start by standing up straight and striking the prayer pose with your hands in front of your chest.
  2. Take a deep breath and bring your right knee to your chest.
  3. Step back with your right leg as you exhale.
  4. With control, lunge forward with your right knee. Keep your toes pointed forward and stay on the ball of your rear foot.
  5. Take a deep breath in as you raise your right knee to your chest.
  6. Twelve lunges. Keep your leg back for the final rep, and count 12 pulses up and down.
  7. On the other side, repeat.

Raise your Side leg while Sitting

Meanwhile, the muscles that run along the sides of your hips and butt strengthen by standing leg raises. Your inner thigh may also feel stretched.

Make sure the motion is regulated and constant. Keep your body straight and try not to jerk or hurry the motion. Avoid swaying to either side.

Use ankle weights for this workout for increased difficulty.

  1. Standing with your left side close to a table, chair, or wall, face forward.
  2. Root into your left foot and lift your right foot just a bit off the ground, using your left hand for balance and support.
  3. Keeping your right toes pointed ahead; carefully raise your right leg to the side while exhaling.
  4. Inhale, and then slowly lower your leg.
  5. Perform 12 leg raises on each side.


Exercises that tone your thighs, hips, and butt include squats. Be sure to maintain a straight back and forward-facing toes. To add to your support, contract your abdominal muscles. These squats perform while holding a dumbbell.

  1. Your feet should be a little broader than hip distance when standing.
  2. Breathe out as you slowly descend as if you were sitting in a chair.
  3. Take a breath, and then raise yourself back up.
  4. Do this twelve times.
  5. Hold the lower position for the final repetition while counting 12 pulses up and down.

Side-to-side squats while standing

Similarly, these squats tone your hips, buttocks, and sides of your legs. During these squats, keep your butt down. These squats can also perform with ankle weights.

  1. Standing upright with your feet close together is a good place to start.
  2. Squat lowers yourself to the floor.
  3. Put your right foot in the appropriate position.
  4. Then, as you straighten your knees and rise, bring your left foot to meet your right foot.
  5. Next, bend your left knee and take a leftward step with your left foot.
  6. Standing straight, cross your right foot over to meet your left foot.
  7. Perform ten of these squats, one on each side.
How To Get Rid Of Hip Dips With Exercises & Diet?
How To Get Rid Of Hip Dips

Lateral lunges

While Side lunges tone your hips and buttocks working your entire leg. Make sure both of your feet’s toes point forward. These lunges perform while holding a weight.

  1. Place your feet apart as you stand.
  2. You plant your right foot firmly and descend your butt while bending your right knee. Your left leg will be straight, while your right leg will be bowed.
  3. Keep applying pressure with both feet.
  4. Straighten your legs as you stand up.
  5. Lunge 12 times, 12 on each side.

Lunges to the side

The side of your buttocks and your thighs works in this position. Throughout, make an effort to maintain a low profile. Keep your front foot’s toes pointed forward. Verify that you are stepping out to the side. Yet, these lunges perform while holding a weight.

  1. Start by putting your feet together and standing.
  2. Your right leg should be raised and positioned behind your left.
  3. In a curtsy lunge, bring your right knee to the ground.
  4. Regain your balance by standing up again and bringing your right and left feet back to the starting position.
  5. On the other side, repeat.
  6. Lunge 15 times, 15 times on each side.

Leg bridges

Nonetheless, the thighs and buttocks work during this workout. Put your abs to work. You may stabilize your body and exercise your tummy muscles by doing this.

  1. Your knees are bents as you lay on your back with your arms by your side.
  2. Your feet should be a little wider than your hips.
  3. As you exhale, raise your hips and butt gradually.
  4. As you come back down, take a breath.
  5. Fifteen times. On the final repetition, hold the top pose for at least ten seconds before opening, closing your knees ten times, and bringing your hips back to the starting position.

Kicked-back legs

This workout aids in butt lifting. To preserve your lower back, maintain core stability while performing the exercises carefully. For these exercises, you can use ankle weights.

  1. As in the Cat-Cow position, begin on all fours.
  2. Keep your knees and hands beneath your hips and shoulders, respectively.
  3. Straighten out your right leg. Once your leg is parallel to the floor, carefully raise it.
  4. Put your leg back on the ground.
  5. Perform 15 times. Keep your leg raised and parallel to the floor throughout the final rep. 15 times, pulse your leg up and down.
  6. On the other side, repeat.

Side leg lifts while laying down

Your outer thighs and butt are the focus of these leg raises. To do the exercises, be careful to engage your hip and butt muscles. For these exercises, you can use ankle weights.

  1. Make sure your body is in a straight line when you lie on your right side.
  2. Use your right hand to support your head while bending your right elbow, or maintain your arm flat on the ground.
  3. For stability, keep your left hand flat on the ground in front of you.
  4. Lift your left leg slowly into the air while maintaining a forward-facing toe position.
  5. Without letting it touch your right leg, extend your left leg down.
  6. Perform 20 times. Keep your leg up top for the final rep, and then perform 20 pulses.
  7. On the other side, repeat.

How to Get Rid of Hip Dips Fast Without Exercise?

In addition, there are other options because exercising may not always assist with hip dips. A few of these possibilities are hip dip surgery, Sculptra hip dip injections, and fat transfer body reshaping. Below, we go over these choices in more detail.

Hip-dip operation

There are surgical and nonsurgical options available for people who want to get rid of their hip dips. Although, the two procedures are Sculptra, which is essentially hip dip injections, and Liposculpting, which involves fat grafting.

Firstly, the choice is to undergo a body sculpting procedure. Sometimes referred to as fat grafting. This safe procedure distributes fat in the hip dip region by sucking it from one area of the body. Such as the stomach, thighs, or buttocks. The hip dip’s features fill in and even out by the fat transfer, creating a smoother, voluminous appearance. If a patient does not have sufficient fat to harvest from other areas of the body, synthetic fillers. Alternatively, even silicone implants may be used to medically fill out the hip dip area.

Hip dips and Sculptra

Without undergoing surgery, the injectable implant Sculptra uses dermal filler to increase hip volume and roundness. The Poly-L-Lactic Acid used in the FDA-approved hip dip injections is a synthetic sugar. Also, the filler functions by promoting localized collagen growth in the targeted area.

The disadvantage of using Sculptra as a treatment is that it takes time to see the effects. Before a patient sees the desired results. It usually requires several treatments spread out over six months with Sculptra hip dip injections.

Also Read: Causes Of Armpit Fat


Hip dips are a typical bodily function and nothing you should try to get rid of. They are largely determined by your genetic makeup and bone form.

No amount of physical activity or dietary modifications will eradicate them. Still, you would be better off concentrating on workouts that build strength and stability. However, you will be able to move about more easily and prevent injury by maintaining healthy hips.

Even if it could be challenging, accepting hip dips as normal will give you the freedom to concentrate on activities that are good for both your body and mind.

For more information, visit SpadeMagazines.com.

You may also like

Leave a Comment

Spade Magazines Footer logo

Spades Magazine is the Best Newspaper and Magazine WordPress Theme with tons of options and demos ready to import. This theme is perfect for blogs and excellent for online stores, news, magazine or review sites. Buy Soledad now!

Spade Magazines Logo

©Copyright 2023 – All Right Reserved. | ❤️ Spade Magazines | Designed and Developed by Spade Magazines