How to Get Rid of Hip Dips Without Surgery: Exercises, Tips, and More

Hip dips, commonly known as violin hips or hip dents, are the inward curves that occur just below the hip bones on each side of your body. They are a natural part of your bone structure and can appear more pronounced depending on your body type and genetics. While some people embrace them as a unique aspect of their body, others may feel self-conscious and desire to reduce or eliminate them.

 If you belong to the latter group and are dealing with so-called "violin hips" and are not a fan of them, this guide is for you.

What you can do depends largely on the cause of your hip dips. For most, genetics cause their pelvic bone structure to be higher than average, causing the fat to distribute and shape their hips in the way we all know. If your bone structure is the culprit, some muscle-building may help, but a cosmetic procedure is likely the best route.

If you've got excess fat in the love handle area contributing to the development of a dip, you might improve your curves with diet and workouts. Another tip you can follow is to start wearing clothing that downplays the appearance of hip dips. Here are some ideas:

How To Smooth Out Your Shape

Here are a few tips for dressing in a way that will reduce the appearance of hip dips.  

• Refrain from wearing tight low waistband-leg garments. They'll 'cut you off,' making the hip dips more apparent.
• Wear longer, loosely flowing tops.
• Try looser clothes such as A-line skirts and ruffled dresses.
• Avoid high-waisted bottoms.
• Experiment with compression underwear to help smooth out love handles and reduce the 'dent.'
• Wear hip-padded underwear!

Work Your Hip Dips Away: Cardio and Muscle-Building

If you don't want to wear clothing to tone down your hip dips' appearance and are more interested in permanent results, then hip dip exercises can be a suitable alternative.

It is important to note that working out can help some people more than others, given that the cause of hip dips varies from person to person.

Cardiovascular Exercise 

For those with hip dips due to excess love handle or saddlebag fat, cardio-based routines can help smooth out their appearance. In addition to building muscle mass, cardio can help lower overall body fat, including in the hip dip area. At least 30 minutes of moderate to high-intensity cardio exercise daily can be incredibly beneficial. Here are five of the best cardio routines:

1. Running or Jogging

2. Cycling

3. Swimming

4. Dancing

5. High-Intensity Interval Training (HIIT)

Building Muscle Mass 

Beyond cardiovascular exercises, another way to minimize the appearance of hip dips is to build muscle mass in your glutes and hips. Doing so allows you to fill out the area around the depression, creating a smoother and more even look. This can be especially helpful if you are relatively thin but have an indentation due to your muscle structure. 

To achieve this, try incorporating the following exercises into your workout routine:

1. Squats: Squats are excellent for targeting the glutes and hips. They can be performed with or without weights and modified for different fitness levels. Start with a set of 10 reps and gradually increase over time. Stand with your feet at shoulder's width, keep your core tight and engaged throughout, and make sure not to lean forward. 

2. Lunges: Lunges are another excellent exercise that targets the glutes and hips. You can do lunges with body weight, dumbells, or a barbell and vary the direction and range of motion to target different areas. 

3. Side-Lying Leg Raises: Side-lying leg raises target the hips and outer thighs. Lie on your side and raise your top leg as high as you can without rotating your hips. Lower back down and repeat for ten reps before switching sides. You can use bands or ankle weights to increase difficulty when ready.

Here are a few variations and hip-strengthening movements that can help minimize your hip dips:

• Curtsy lunges

• Side lunges

• Glute brides

• Hip thrusts

• Deadlifts

These exercises target the glute and hip muscles surrounding the hip dips to give you the desired contour. Nonetheless, it's important to note that this doesn't guarantee a change in your shape, but it's worth a try!

Diet and Nutrition

Diet and nutrition also play a vital role in reducing hip dips, especially if the depressions are due to excess love handles or outer thigh fat. Eat a balanced diet with plenty of protein, healthy fats, and complex carbohydrates. Here are some pointers to help you get started:

1. Increase your protein intake: Protein helps build muscle and can help reduce overall body fat. Strive for lean protein sources such as chicken, beef, fish, tofu, and beans. Coupling a high-protein diet with muscle-building exercises is even more effective. 

2. Cut down on processed foods: Processed foods are often high in sugar and unhealthy fats, contributing to weight gain and inflammation. Opt for whole, unprocessed foods instead.

3. Stay hydrated: Drinking plenty of water can help flush out toxins and reduce bloating.

4. Limit alcohol consumption: Alcohol can contribute to weight gain and inflammation, so it's best to consume in moderation or avoid it altogether.

Massage and Stretching

 

Massage and stretching can also help reduce the appearance of hip dips by increasing blood flow and releasing tension in the area. Try the following techniques:

1. Foam Rolling: Foam rolling can help release tension in the hips and glutes. Lie on your side with the roller under your side and roll back and forth, focusing on any areas of stress or discomfort. You can do this with one foot planted on the floor for support or both feet off the ground.

2. Hip Flexor Stretches: Hip flexor stretches can improve flexibility and reduce tension in the hip area. Try lunging forward with one leg while keeping the back leg straight and your hips square. Hold the stretch for 30 seconds or as long as comfortable, then repeat on the other hip.

Fat Transfer To Your Hip Dips With AirSculpt®

If exercise and clothing adjustments have not produced the desired changes, a fat transfer procedure can offer a permanent solution. The AirSculpt® HipFlip™ is a specialized treatment designed to cure hip dips and create the coveted hourglass figure. 

This minimally invasive hip dip surgery begins with patented AirSculpt® technology extracting fat from any excess deposits you may have.

Some patients treat their abdomen and thighs to accentuate their contours further. Regardless of the site you choose, only a small amount of fat is used to fill in your hip dips, meaning you can use fat from smaller body areas such as the arms.

Using our patented process, we then treat the collected fat and carefully transfer it to fill in hip dips permanently. 

Elite Body Sculpture: Better Hips Right Away 

Violing hips are a completely normal part of human anatomy. Nonetheless, many people seek to fill them in, and when diet and working out do not suffice, the AirSculpt technique is here to help! Our patented process gives you the body you want without a scalpel, needle, stitches, or general anesthesia. Better yet, downtime is only 48 hours! 

If you want to look your best, work with the best. Go to Elite Body Sculpture Denver or contact the body contouring office nearest you to begin a free consultation.