Hip Dips, Explained: Causes, Exercises, Treatments, and More

Hip dips, sometimes called hip divots or violin hips, are internal body indentations just below the hip bones.

Despite the new craze to get rid of hip dips, they are perfectly normal and not something that must be eliminated. Hip dips are mainly due to genetics and physique - two things you can't change. Nonetheless, natural fat transfer options exist for patients to seamlessly ditch these undesired features if diet and exercise aren't enough. 

In this article, you'll find out everything you need to know about hip dips, including the causes, a list of hip dip exercises for solid and healthy hips, and the best procedure to fill in those dips.

What is a Hip Dip?

Hip dips are depressions occurring naturally outside the upper leg, just below the hip bone.

In some people, the skin in this area is more tightly attached to the leg bone causing cavities to form.

The hip dip is a normal part of the human body structure and varies in appearance. In some people, the dimples on the hip are very prominent and appear as large depressions. In other cases, they are less visible.

How apparent they are depends on the bone structure of your pelvis and thighbone. Their appearance may also increase depending on muscle mass and the body's fat breakdown.

The hip dip is mainly due to the anatomy of the skeleton, which is genetically determined.

The degree to which hip depressions are pronounced depends mainly on the following:

1. the width of the hip
2. the size of the upper part of the femur
3. the distance between the pelvic region of the hip, the hip socket, and the greater trochanter.
4. the length of the femoral neck
5. fat distribution
6. your muscle mass

These factors significantly influence the shape of the hips and buttocks and the appearance of the hips.

Hip depressions are more pronounced in people with wider hip bones and greater vertical distance between each hip. The size, position, and slope of the greater trochanter and femoral head can also influence the appearance of hip concavity. 

These factors can combine to create a more expansive space between the bones, ultimately leading to a more pronounced notch in the hip bone.

Contrary to popular belief, hip dips are usually associated with smaller body fat stores in these areas, as less fat 'fills' the gap. Body fat storage is highly genetically and hormonally determined, so the ability to store fat in this area cannot be influenced. 

Although increasing buttock muscle mass and putting on a certain amount of body fat can reduce the appearance of hip dimples to some extent, it is unlikely to get rid of them completely.

Hip Depressions are Normal

Many people come to us wondering, "What are hip dips, and are they normal?" Hip dips are entirely regular, and there is no need to worry about them medically.

As mentioned earlier, they are caused by your body's unique structure and are not an indicator of your health. Their presence does not necessarily reflect your body fat percentage. As you can see in the image above, the patient has quite noticeable hip dips, but she is close to her ideal weight. Clearly, fat did not play a role in developing these indentations. 

However, for many women, their presence does lower one's self-confidence. If you want to eliminate hip dips without undergoing an invasive procedure, keep reading to the end of this piece.

Can You Get Rid of Hips Dips?

While some exercises can help reduce the appearance of the hips, you can't get rid of them completely.

Plus, you can't decide where your body stores fat.

Despite the many online videos and websites that list the "secrets" to getting rid of your dips, no amount of exercise, diet, or lifestyle habits will change your physique.

Once you know this, it will be easier to accept the normality of sagging hips and focus on what you can do to strengthen and stabilize them.

Focus on Hip Function Instead 

Instead of focusing on how your hips look, focus on what matters: the strength and stability of your hips.

The hip is a general term for the pelvis bones (hip bone, butt bone, and pubic bone) and the surrounding muscles. They are essential for their role in stabilizing the body and are one of the most significant load-bearing structures in the body.

Good hip strength and stability facilitate daily activities and reduce the risk of injury. In fact, weak hips are associated with more knee pain, while hip-strengthening exercises are associated with less pain and injury.

Although you can't change the structure of your hips, you can do exercises to strengthen the muscles around your hips that are responsible for proper hip movement.

Exercises targeting these muscle groups can support hip stability and mobility. In addition, strengthening the gluteus medius and surrounding muscles can reduce the overall appearance of hip dips.

Elite Body Sculpture Can Help With The Best Solution

Elite Body Sculpture provides patients with a minimally invasive alternative to traditional liposuction-based fat transfers. Using patented AirSculpt® technology ensures a safer and more accurate fat graft experience.

The AirSculpt® Hip Flip™ doesn't use scalpels, stitches, needles, or general anesthesia, which is why our procedure allows for a much shorter recovery period.

Nevertheless, this technique enables a far more precise body contouring result thanks to its use of power-automated tools instead of manual liposuction syringes. Hip indentations can be filled in naturally using one's own fat, and since this procedure needs only a modest amount of material, fat can be used from areas like the arms or bra rolls!

For more information on how we can help you, call one of our many Elite Body Sculpture offices to get started with your free consultation.