Hip dips, also known as violin hips or high hips, are a common physical feature that can make some people feel self-conscious. In this article, we will discuss how to Get Rid of Hip Dips and give you the tools to achieve your desired shape
These indentations on the sides of the hips are caused by the shape of the pelvis and can be difficult to get rid of.
However, with the right exercises and lifestyle changes, it is possible to reduce the appearance of hip dips and achieve a more rounded and curvy figure.
Feeling a bit self-conscious about certain body parts is totally normal. Some folks may not like the size of their areolas, while others may have excess skin they’d like to get rid of. If you’re one of those people who feel self-conscious about hip dips, don’t worry, you’re not alone.
Many people struggle with this issue, and fortunately, there are a number of ways to address it. If you’re looking to make a change and want to explore your options, consider reaching out to Silhouette for help.
If you’re looking to achieve the perfect hourglass figure, be sure to check out our guide on techniques to enhance the shape of your glutes.
So, What Are They?
Hip dips, which are also known as violin hips, are a common feature for many women. Some women have them, some don’t, and some simply wish they didn’t.
Essentially, hip dips refer to the small indentation in the hips that prevent the full, round shape that many women aspire to.
It’s worth mentioning that hip dips are a natural part of the body structure and not a result of excessive weight gain.
Some people have more pronounced hip dips than others, and some may find it difficult to reduce their appearance through diet and exercise. Moreover, it’s important to differentiate hip dips from love handles.
Hip Dips vs Love Handles
Excessive fat buildup around the hips and abdomen is referred to as love handles, or muffin top. These bulges of skin can become more noticeable when wearing tight clothing, but are not exclusively caused by tight clothing. Hip dips, on the other hand, are indentations in the hip area caused by bone structure, rather than body fat.
If you’re looking to get rid of love handles or hip dips, there are two options available: exercise and cosmetic surgery. Each option has its own advantages and disadvantages, which we’ll explore further in the following sections.
What Causes?
Hip dips, also known as violin hips, are a result of the structure of your hip bones, rather than body fat or muscle mass. Heredity plays a significant role in causing hip dips, where the hip bone is higher than the femur, leading to an inward sinking of fat and muscle. Factors such as the skeletal structure of your pelvis, hip breadth, and body composition also affect the appearance of hip dips.
It’s important to note that hip dips are not a reflection of being overweight or inactive. Although body fat in that area can make them more noticeable, reducing body fat in that region won’t necessarily eliminate hip dips since it’s mainly due to bone structure. While having more muscle mass can make hip dips more prominent, exercise alone cannot change the shape of your hip bones.
If you’re looking to reduce the appearance of cellulite, you may want to consider adding rebounding exercises to your routine
Do Hip Dips Make You Abnormal?
Nope, they’re completely normal! Hip dips are a natural part of many people’s bone structure, and don’t indicate any health issues. However, if you don’t like them, you don’t have to live with them. You can choose to improve the appearance of your hip dips through exercise or plastic surgery. Keep reading to learn more about your options.
Can You Get Rid of Them?
Yes, but it’s not easy. Because hip dips are primarily caused by your bone structure rather than excess body fat, it can be challenging to get rid of them through exercise alone. However, there are options available to you if you’re looking to enhance the shape of your hips.
Consider fat grafting, BBL surgery, or other body contouring procedures to achieve the look you desire. Consult with a trusted plastic surgeon to find the best solution for you.
How To Get Rid?
Are you struggling with hip dips and wondering how to get rid of them?
There are a few different options available to you. You can either try specific exercises or opt for plastic surgery procedures.
In this article, we’ll go over some of the most effective techniques to help you improve the shape of your hips or get rid of hip dips altogether.
Best Exercises
Hip dips can be minimized with targeted exercises that focus on strength-building. To improve the appearance of your hips, we suggest exercises that train the glutes, outer thighs, and inner thighs.
You can perform these exercises at home with minimal equipment, such as a light resistance band, ankle weights, or dumbbells.
Here, we provide a list of effective hip exercises and instructions on how to do them:
1. Squats:
This exercise strengthens the abductors and quadricep muscles. To do a squat:
- Stand with your feet slightly wider than shoulder-width apart.
- Point your toes slightly outward.
- Engage your glutes and abs.
- Bend your hips and knees simultaneously, as if you’re sitting on an imaginary chair.
- Keep your back straight and your feet flat on the floor.
- Return to the starting position.
2. Curtsy lunges:
This exercise targets the gluteus medius muscles and inner thighs. To do a curtsy lunge:
- Stand with your feet together and your hands on your waist or chest.
- Step back with your left leg and cross it behind your right leg.
- Bend both knees and hold for a second.
- Return to the starting position and repeat with your right leg.
- Alternate legs.
3. Curtsy step downs:
This exercise is similar to the curtsy lunge, but provides a greater range of motion. To do a curtsy step down:
- Stand on a small elevated surface, like a bench or sturdy stool.
- Step your left leg down off the bench and cross it behind your right leg.
- Slowly bend your front knee until your bottom foot touches the ground.
- Return to the starting position and repeat with your other leg.
4. Banded lateral walks:
This exercise engages the glutes and abductors. To do banded lateral walks:
- Place a resistance band around your legs at knee level.
- Keep your knees bent and feet shoulder-width apart.
- Engage your core and keep your chest up.
- Step laterally while keeping your feet pointed forward.
- Complete all repetitions on one leg before switching to the other.
5. Banded clam shells:
This exercise, also known as hip openers, trains the glutes and improves external rotation. To do banded clam shells:
- Lie on your side with a resistance band around your legs at the knees.
- Keep your legs bent at the knees and stack your feet.
- Rotate your top knee toward the ceiling and keep your heels together.
- Pause for one count at the top.
- Repeat for the desired number of repetitions, then switch to the other leg.
6. Side Leg Raises:
This exercise targets the glutes through hip abduction.
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- Lie on your side with a resistance band around the legs slightly above the knees or lower.
- Keep the legs straight and the feet stacked.
- Raise the top entire leg upward while pointing your feet.
- Pause for one count at the top, then slowly return to the starting position.
- Repeat on the other side.
