How to Get Rid of Hip Dips: Say Goodbye

Hip Dips

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?

violin hips

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?

Get rid of Hip Dips

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.

    1. Lie on your side with a resistance band around the legs slightly above the knees or lower.
    2. Keep the legs straight and the feet stacked.
    3. Raise the top entire leg upward while pointing your feet.
    4. Pause for one count at the top, then slowly return to the starting position.
    5. Repeat on the other side.

7. Fire Hydrants:

These not only help to strengthen the glutes, but also improve hip mobility and stability of the core.

  • Get on your hands and knees while keeping your back flat.
  • Brace your core and keep your back flat throughout the exercise.
  • Lift your right leg off the floor, rotating the hip out to the side. Keep the right knee bent.
  • Draw a circle with the knee while engaging the core and keeping the back flat.
  • Repeat these steps with both legs evenly.

8. Glute Bridges:

This is a great option for simultaneously strengthening the glutes and the core. Additionally, it is possible to modify this exercise to increase its difficulty.

  • Lie on your back and keep your knees bent. Place the feet flat on the floor, approximately shoulder-width apart.
  • Ensure that you align your spine to have your lower back touching the floor.
  • Squeeze your buttocks and extend your hips forward. Hold this position for around three to five seconds before returning.

How to Lose Hip Dips Without Exercise

Because exercise will not always help with hip dips, there are other alternatives. Hip dip surgery, Sculptra hip dip injections and fat transfer body contouring are just a few of these options. We outline these options in more detail below.


There are different types of hip dip surgery available, including surgical and nonsurgical options. One common procedure is liposculpting, which involves removing fat from one area of the body and grafting it onto the hip dip area to create a fuller appearance. This procedure can help smooth out the dips and create a more rounded hip shape.

Another popular hip dip surgery option is Sculptra, which involves injections of a special filler into the hip area. Sculptra is made of poly-L-lactic acid, which stimulates collagen production and helps to create a more voluminous look in the hips. This procedure is minimally invasive and requires little downtime, making it a great option for those looking for a quick and effective solution.

Fat Transfer Body Contouring

One option for those seeking to get rid of hip dips is body contouring surgery, also known as fat grafting. This safe and effective procedure involves removing fat from one area of the body, such as the stomach or thighs, and transferring it to the hip dip region to create a smoother, more contoured look.

If a patient does not have enough fat to transfer, synthetic fillers or silicone implants can also be used to add volume to the hip dip area.


If you’re looking for a non-surgical way to address hip dips, Sculptra hip dip injections might be worth considering. Sculptra is an FDA-approved injectable implant that uses a synthetic sugar called Poly-L-Lactic Acid to fill in the hip dip area and encourage the development of collagen.

Unlike surgery, this non-invasive treatment does not require incisions or extensive recovery time. However, it’s important to note that it does take time to see results as the procedure involves multiple injections spread over several months.


How do you permanently fill hip dips?

fat transfer

If you’re looking for a permanent solution to fill in your hip dips, there are a few options available to you. One popular method is through fat transfer, also known as fat grafting, which involves taking fat from one part of the body and injecting it into the hip dip area. This method can provide long-lasting results, as the transferred fat cells can potentially stay in place permanently.

Another option is hip dip surgery, which can be either surgical or non-surgical. Surgical solutions may involve the use of silicone implants to fill out the hip dip area, while non-surgical solutions may involve injections of synthetic fillers like Sculptra or hyaluronic acid. It’s important to consult with a qualified plastic surgeon to determine which option is best for you based on your individual needs and desired outcomes

What causes hip dip?

Hip dips are a natural occurrence and are a result of the shape of your pelvis. The indentations that we call hip dips are created by the location of the femur and the way it meets the hip bone. The length and width of the pelvis and femur, as well as the angle at which they meet, can all contribute to the appearance of hip dips.

Additionally, the distribution of fat in the hip area can also affect how prominent the dips are. While hip dips are a completely normal part of the human anatomy, some people may feel self-conscious about them and seek ways to minimize their appearance.

What body shape gets hip dips?

Hip dips are common in most body shapes, including pear-shaped, hourglass, and athletic. However, they tend to be more noticeable in people with a curvier figure, such as those with wider hips and a smaller waist.

Some people may be genetically predisposed to having more prominent hip dips due to their bone structure, while others may develop them due to changes in their body composition over time.

It’s important to remember that hip dips are a natural aspect of the body and are nothing to be ashamed of.

What clothes hide hip dips?

Hip dips can sometimes be a source of insecurity for individuals, but there are many clothing options that can help to conceal them.

High-waisted pants, skirts, and shorts can help to smooth out the hip dip area and create a more streamlined silhouette.

A-line skirts and dresses can also be flattering, as they flare out at the hips and draw attention away from the indentation.

Layering with longer tops or jackets can also help to create a more balanced look. Ultimately, it’s important to wear clothing that makes you feel comfortable and confident in your own skin.