Body Shaper

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

Have you ever notice a slight dip on both sides of your hip area and wondered what that is or why you have it? Well, that slight slant now has a not-so-scientific name – Hip dips. Most of you probably didn’t even know you had hip dips until now. And because we see a lot of confusion among people as to what they are and why they happen, is why we’re here to help make things more simplistic for you.

What are Hip Dips and why do they occur?

Also known as violin hips, hip dips are a slight concave depression just underneath your hip bone. Your hips have dents rather than the external outlines of your buttocks adopting curves that appear as though they were constructed with a protractor. Such concavity varies from individual to individual as it is based on the anatomical structure of one’s skeleton. It could be minimal and hardly visible or conspicuous. They’re an ordinary component of the human body, so there is nothing to be concerned about.

Hip dips develop when the skin is bound and connected to the shallow region within your thigh bone, termed the trochanter. As we have mentioned before, in certain individuals, such creases are somewhat more detectable, owing to the volume and arrangement of fat and muscle in the structure of your body. Based on the breadth of your hips and the frame of your pelvis, and also the composition of your fat mass, hip dips may be quite dominant. Moreover, whenever you wear clothes that define your body, having hip dips can become more evident. 

They can very well form a resistance between your ilium and your hip sockets, so the longer the distance the deeper the depression. However, if that distance between your ilium and your hip socket is short, then the dip will not be as pronounced or even visible for that matter. With that being said, you cannot shorten or lengthen the distance between your ilium and hip socket through exercising, and you certainly cannot change your bone structure by exercising either.

The only way you can get rid of them is to work on the muscle in those areas, which then allows the fat burning process to start working faster around that area specifically. Certain exercises can help in building up the muscle in that area.

Best Exercises for Hip Dips

Doing exercises in front of the mirror can help a lot. So first things first, get in front of a mirror in order to make sure that your posture is correct during exercise. Begin using your stronger or more elastic leg for the exercises that require you to do one part at a time. This way, you start with the side that is a bit easier to do. By the time you start exercising with your less flexible leg, you will get a hang of it. The best trick is to begin slowly but surely. Starting by one or two sets a day will aid in progressing uniformly. On alternating schedules, you might prefer to include conditioning workouts and aim to spend a good 15 to 20 minutes a day. 

There are four main exercises that you will have to invest in religiously to witness a change in those dips. The bonus is that you will not be needing any sort of equipment to begin with these. The following exercises will help to tone and boost your core muscles in your hips, thighs, abdomen, and buttocks.

#1 Squats

Everyone is familiar with squats, and there is an incredible number of proven benefits of doing them. This exercise alone increases strength in almost your entire body, it improves blood circulation, improves joint health, and decreases cellulite. Moreover, adding squats to your routine can improve flexibility, build your core strength, help you get better posture, and improve hip dips! However, most people get this exercise wrong and injure themselves. This is why it is necessary to ensure that your back is straight and your toes are aligning forward.

Once you have got a good handle on squats, you can incorporate dumbbells in your routine to go the extra mile in shaping your hips.

#2 Side Lunges 

Since lunges are versatile, they aid in building some serious muscle in your hips. Incorporating lunges to a workout routine can increase the symmetry of your body and develop balance, increase flexibility, improve your spinal health, and tone your hips. The lunge is a unilateral movement that means it trains one side of your body separately from the other, which is why it ameliorates your sense of balance. It is vital to know that in any lunge, you cannot isolate any one muscle or any one muscle group. All the muscle groups are used in all types of lunges. However, you can emphasize or put more energy into certain muscle groups without isolating any others. 

#3 Bridges

What makes bridges so unique is that even if you are not into fitness, you can still include bridges in your life. You can witness massive benefits just by implementing a regular bridging program with your daily routine. Doing bridges will not only help in improving your hip dips, but they will also aid in building as well as strengthening your abs and core. They will also improve the stability in your spine and strengthen the muscles along your spine.

#4 Fire Hydrants

Side hip openers or more commonly known as the fire hydrant, are a name of an exercise that aims at the exterior of your thighs, hips, and dips. The fire hydrant exercise is a great glute exercise for the abduction, and it will aid in feeling the side as well as the bigger glute muscle. It strengthens your abdominal muscles as well as aid in toning your core.

Bonus Tips to deal with Hip Dips

To see a change in your hip dips, you will not only have to commit to your workout routine but also get your food and diet right. You will want to be eating nutritious food. If you eat fatty and unhealthy foods, remember you are just going to be enhancing the fat to muscle distribution that is already there. You are not going to be acting as a lean nutritious source for the muscle in that area to grow. So, you really want to be helping by eating leaner foods and to assist the muscle in your hips to grow and build.

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The articles, cosmetic tutorials, and beauty tips on SheBegan magazine are contributed by experienced fashion professionals, beauty & cosmetics experts. The team of our beauty and cosmetics professionals tests the products and then share the outcomes with proper citations and then after passing all the research & editorial checks; the content is sent live making sure there exists No Conflict of Interest. You can read about our authors, volunteers, team members and editorial board with our content review, product testing, tutorial guidance process here.

Zahira Bano

Zahira holds a Ph.D. in Cosmetics Surgery and Pharma. She worked with Mashable's and some other beauty, skincare, and wellness blogs. She is also a well-known researcher from Nanjing University of Science & Technology. She also writes on the female empowerment motivational topics in her leisure time.

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