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How to do hip dips

How to do hip dips

Get the dips out of your hips. Hip dips are the inward curve that occurs below the hips, on each side of the buttocks. Other names for hip dips include violin hips, shelf hips, or, if you want to get anatomical, trochanteric depressions.

What Causes Hip Dips?

There’s a common misconception that hip dips (or their absence) are a sign of your health and fitness levels. In reality, hip dips speak more to your genetics than to your overall health.

The shape of the hips reflects the shape of the pelvis.

Are There Any Special Exercises I Can Do to Get Rid of Hip Dips?

Diet and exercise won’t always eliminate hip dips. Dr. Ryan Stanton recommends all his patients each right and exercise for overall health and an optimized appearance. Still, if you’re genetically predisposed to hip dips, you may need plastic surgery to eliminate them permanently. Losing weight and building muscle can change the shape of your body, but your anatomy will determine your results. Just like chest exercises won’t turn A cup breasts into D cup breasts, exercises for hip dips won’t dramatically change the shape of your hips or buttocks.

Hip implants are one of the most effective options for getting rid of hip dips and creating a full and rounded hip appearance.

How Can I Get Rid of My Hip Dips?

Hip dips do not interfere with the function of the body. They are purely an aesthetic concern. If they do not bother you, you do not need to treat them. However, many women dislike the appearance of the inward curve on their sides and want to create a fuller, rounded hip. Treating hip dips helps many of our patients to feel more confident in the shape and appearance of their bodies.

Treating hip dips with hip implants and buttock implants can create highly desirable, full, and rounded buttocks. When paired with breast augmentation, these procedures can create an hourglass figure.

Tell Me More About Hip Implants

One of the most effective options for treating hip dips is a hip implant. This solid silicone implant is placed under the skin and supportive tissues in the hip area to add shape and volume to the sides of the hips.

Hip implants are permanent medical devices. They will provide shape to the hips as long as they remain in place, often for decades. Hip implants are one of the longest-lasting, most effective solutions for creating a fuller, rounded hip appearance.

Many surgeons are unfamiliar with hip implants and do not regularly perform hip augmentation procedures. Dr. Stanton specializes in body implants and performs hip and buttocks augmentation procedures almost every week. His patients are so delighted by their augmentation results that they’ve crowned him the “Butt King.”

Contact Dr. Stanton for Hip Dip Surgery in Los Angeles

If you want to get rid of your hip dips in Los Angeles or Beverly Hills, work with one of the top surgeons for hip augmentation in California, Dr. Stanton. Contact us by calling (310) 278-0077 to schedule a consultation with our board-certified plastic surgeon.

How to do hip dips

Get the dips out of your hips. Hip dips are the inward curve that occurs below the hips, on each side of the buttocks. Other names for hip dips include violin hips, shelf hips, or, if you want to get anatomical, trochanteric depressions.

What Causes Hip Dips?

There’s a common misconception that hip dips (or their absence) are a sign of your health and fitness levels. In reality, hip dips speak more to your genetics than to your overall health.

The shape of the hips reflects the shape of the pelvis.

Are There Any Special Exercises I Can Do to Get Rid of Hip Dips?

Diet and exercise won’t always eliminate hip dips. Dr. Ryan Stanton recommends all his patients each right and exercise for overall health and an optimized appearance. Still, if you’re genetically predisposed to hip dips, you may need plastic surgery to eliminate them permanently. Losing weight and building muscle can change the shape of your body, but your anatomy will determine your results. Just like chest exercises won’t turn A cup breasts into D cup breasts, exercises for hip dips won’t dramatically change the shape of your hips or buttocks.

Hip implants are one of the most effective options for getting rid of hip dips and creating a full and rounded hip appearance.

How Can I Get Rid of My Hip Dips?

Hip dips do not interfere with the function of the body. They are purely an aesthetic concern. If they do not bother you, you do not need to treat them. However, many women dislike the appearance of the inward curve on their sides and want to create a fuller, rounded hip. Treating hip dips helps many of our patients to feel more confident in the shape and appearance of their bodies.

Treating hip dips with hip implants and buttock implants can create highly desirable, full, and rounded buttocks. When paired with breast augmentation, these procedures can create an hourglass figure.

Tell Me More About Hip Implants

One of the most effective options for treating hip dips is a hip implant. This solid silicone implant is placed under the skin and supportive tissues in the hip area to add shape and volume to the sides of the hips.

Hip implants are permanent medical devices. They will provide shape to the hips as long as they remain in place, often for decades. Hip implants are one of the longest-lasting, most effective solutions for creating a fuller, rounded hip appearance.

Many surgeons are unfamiliar with hip implants and do not regularly perform hip augmentation procedures. Dr. Stanton specializes in body implants and performs hip and buttocks augmentation procedures almost every week. His patients are so delighted by their augmentation results that they’ve crowned him the “Butt King.”

Contact Dr. Stanton for Hip Dip Surgery in Los Angeles

If you want to get rid of your hip dips in Los Angeles or Beverly Hills, work with one of the top surgeons for hip augmentation in California, Dr. Stanton. Contact us by calling (310) 278-0077 to schedule a consultation with our board-certified plastic surgeon.

‘Hip dips are a normal part of your body’s structure’

How to do hip dips

Hip dips (the BS rhyming buzzterm given to those gentle inward curves found below your hips and above your thighs) are the latest body part the internet seems to be making people feel bad about.

According to Google data, the interest in ‘hip dips’ or ‘violin hips’ have doubled in a month, as well as being searched 40% more regularly than last year.

So, what’s caused this hip dip hype? Quelle surprise, it’s mainly social media-based; one of many non-problematic parts of a healthy body, like not having a thigh gap, a thighbrow, those two lower back dimples (. we know, the list is endless), that are highlighted and shamed within the toxic diet and body shaming culture.

Your hip dips may be pronounced or they may be subtle or they may be non-existent to the naked eye, but if you’ve found yourself typing ‘how to get rid of hip dips’ or ‘exercises for hip dips’, you are not alone. But, fortunately, you’re in the right place now to get some accurate expert advice.

So, before you go trying to switch up your lower body workout or frantically looking for the best exercises for a bigger butt – slowww your roll, sister. We’re going to walk you through everything you need to know, with the help of David Wiener, training specialist for the Freeletics fitness app.

What are hip dips?

‘Hip dips are naturally occurring, inward curves,’ says Wiener. Naturally occurring.

What causes hip dips?

‘Hip dips are caused by the shape of your pelvis. Although not everyone will have noticeable hip dips, if reduced to a skeleton, all of us would have an indentation where the hip bone meets the top of the thigh. Hip dips are a normal part of your body’s structure,’ he explains. And we’ll say it louder for the people in the back: Hip dips are a normal part of your body’s structure.

Are hip dips good or bad?

A common misconception is that hip dips (or a lack of hip dips) are a sign of how healthy you are. However, as we’ve said, hip dips are associated with the shape of your bones. Something, it won’t surprise you to know, cannot be changed.

Because of the variation in pelvis shapes, your hips may look different from someone else’s — and that includes your hip dips, too.

Are hip dips normal?

‘Hip dips are not a sign of being healthy, unhealthy, overweight or underweight,’ says Wiener. ‘Although the amount of body fat you have can make hip dips more noticeable and can be the result of having a higher level of muscle mass, it’s important to remember that hip dips are a part of your bone structure and, while you can enhance your body shape through exercise and diet, you cannot change your bone structure.’

So, tempted by any of those ‘how to lose hip dips in a week’-type videos? Scroll on, it’s just clickbait.

If you are worried about carrying a harmful level of body fat, there are safe ways to lose weight well, bringing your fat to muscle ratio into healthier balance. Check out our expert-lead, safe, sustainable advice on how to lose body fat, how many calories to eat to maintain safe fat loss or how to calculate the best macros for fat loss, for you.

Hip dips vs. love handles

Much higher than hip dips, ‘love handles’ (see also: muffin top. WHO comes up with these names?), as they’re so fondly known, is a term referring to fat located on the sides of the abdomen and are not related to your bone structure. They can be linked to genetics, which dictates where we store fat it in the body.

Is it possible to get rid of hip dips?

While exercising to build muscle mass and lose body fat can help minimise their appearance, it won’t make them completely go away. That’s something to make peace with. What you can do is focus on exercises that work multiple lower body muscle groups (like squats and lunges) and sub in isolation exercises (e.g. fire hydrants and clams) where necessary.

However, make sure you focus on strengthening your entire lower body – not just zeroing in on your glutes. There’s more to life than hip dips and that’s true for your fitness, as well.

Final word: should you worry about hip dips?

And, in three: no, heck, no.

‘Obsessing over any part of your body, especially those which cannot be changed, is potentially very damaging to your health,’ says Wiener. ‘It’s important for women to try to love their bodies, rather than being continually determined to change them.’

Human hips aren’t perfectly round, no matter what the internet says.

In this article, I will not tell you how to get rid of your hip dips. However, if you are here because you want to get rid of your hip dips, this is essential reading. Because hip dips, as a bodily flaw, are 100% bullshit.

(If you’ve never heard of “hip dips,” you are lucky and blessed and should really scroll on by. Please go on living your life, you are doing everything right.)

What are hip dips?

The human hip is surrounded by muscle and padded with fat. The normal shape of these tissues often forms an indentation when viewed directly from the front or back. (Another term for hip dips is “violin hips,” if that helps give you a visual.) So if you stand tall and face a mirror, you may notice what looks like a concave shape to your hips, where you might have hoped to see a Jessica Rabbit-like convexity.

( Jessica Rabbit is a cartoon, of course, and is not bound by the limits of human anatomy. This is your first hint that hip dips are not a flaw.)

Fat, if you have enough of it, can take on a shape of its own: maybe making your hips roundish, maybe squarish. The less fat you have, the more you’ll be seeing the shape of the bones and muscles underneath.

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For a visual, this tweet has a perfect example. And as a bonus, it exposes the lie: T he photo of a woman “without” hip dips is the same woman who has hip dips in another photo. She’s just posing differently.

There is no way to “fill in” hip dips with exercise

Most articles on hip dips will confirm that they are normal and common, and then they’ll say something like “You can’t get rid of your hip dips, but here are some exercises to minimize them.” This is 100% bullshit.

You see, while exercise can make a muscle bigger, it cannot create muscle where muscle does not exist. The whole reason hip dips exist is that there is no muscle in that spot. Let’s look at an anatomy diagram:

On the left, you can see where the top of your thighbone has a pointy bit called the trochanter that juts out into the side of your hip. (The iliac crest, which you may also think of as a hip bone, is a good six to eight inches above this.) The alleged “hip dip” occurs in approximately the area of the trochanter. Stand up, clench your butt cheeks, and poke around a bit. You’ll see what I mean.

Now, look at the muscles illustrated on the right. You have your gluteus maximus behind your trochanter, the gluteus medius above it, the tensor fascia lata above and in front of it, and your quads below it.

Which of these muscles can you work to minimize your hip dips? That’s right, none of them.

What actually happens when you do glute exercises

If anybody in this world knows how to change the shape of the butt through exercise, it’s bodybuilders. And it should tell you something that bodybuilders aren’t the ones obsessing over minimizing their hip dips. Here’s a little unscientific survey of how many mentions of “hip dips” Google can find on a few subreddits:

  • femalefashionadvice: 91 results.
  • xxfitness: 494 results.
  • femalebodybuilding: 3 results, and they’re all from one post by a person who does not seem to be a bodybuilder.

If you’ve ever seen photos of bodybuilders’ butts, you’ll understand why. These folks make a competition out of building muscle and reducing fat. They can see where their butt muscles are. Check out the third photo of Dayana Cadeau in this Instagram post . She has built up all her hip and butt muscles, and she still has a dramatic indentation on the side of her hip in certain poses, because what could possibly be there?

What about people who don’t have hip dips?

Alright, so now that I’ve got you questioning all your previous assumptions about how hips are built, you’re probably thinking of some person you’ve seen, maybe a particular photo, where you could swear that person doesn’t have hip dips. I’d bet money you’re looking at one of the following:

Posing

This is the simplest way to “get rid of” your hip dips in a photo. Just push your hip out and to the side, relaxing your muscles a bit and bending your hip joint slightly to bring your torso a smidge closer to your thigh.

You can do this most dramatically if you point one hip toward the camera. The other hip won’t pop out the same way, but that’s okay, because it’s angled away, out of sight. Danae Mercer demonstrates here :

Facetune/Photoshop

Never underestimate what you can do to a photo after you’ve taken it. Editing a photo is a tried-and-true way of getting a human body to look a way that human bodies don’t actually look.

Surgery

I hate to say it, but there is a way to literally fill in your hip dips, and that is with surgery. To quote a plastic surgery website :

In order to fix violin hips, you’ll need to have what’s called fat transfer surgery. This surgery actually involves two procedures: liposuction and fat grafting or fat injection. Liposuction harvests the fat from another area of your body — usually the abdomen or flanks (“love handles”) — and the fat grafting procedure puts the fat where it will look more attractive.

When fat is being grafted onto the hip and buttocks area, most surgeons refer to the procedure as a Brazilian Butt Lift (BBL) or a Mini Brazilian Butt Lift (Mini-BBL).

I don’t like pointing to people and saying “that person has had butt surgery” any more than I like pointing to people and saying “that person is on steroids,” because judging other people’s bodies is gross and unnecessary, and because if you don’t know the person’s medical history (which is none of your business), you’re likely to get a bunch of your guesses wrong anyway.

So, are there round-hipped people out there who haven’t had surgery? I won’t rule it out! Humans come in all shapes and sizes! But it’s completely unrealistic to think that there’s something wrong with you just because you’ve seen, or thought you saw, a person with different anatomy than yours.

How to do hip dips

You have asked the internet “can you be an hourglass with hip dips?” and the internet has spoken “yes you can.” But if you wondering how and why all this even came up?

Then stay tuned…because the internet is funny like that, it gives you issues and then tells you how to fix them.

The discussion surrounding body shapes and particular the question of rather you can be an hourglass with hip dips should not even exist. The reality is that your body shape is a mix of genetics, skeletal structure, body distribution of fat cells and the hip dips are more uniquely about a laser focused area which is your upper thigh. The indentations on your thigh–hip dips–can exist in many body shapes including an hourglass shape. An hourglass figure has more to do with the bust to hip to waist ratio and the fact you have hip dips does not negate the measurements that make you an hourglass.

There is no one out there who is going to say “welp you are an hourglass but since you got them hip dips you are out the hourglass club!”

As a matter of fact all you have to do is look at a few celebrities with hip dips that many admire for their body shape to see where I am coming from.

To be honest hip dips have gone largely unnoticed until recently. Hence the earlier saying that the internet brought this to light and now people are seeking to fix an issue that years ago no one cared about at all!

What Causes Hip Dips?

Hip dip causes are a mix of genetics and how your pelvis is shaped, these thigh indentations are a normal part of your body structure. Folks we are dealing with anatomy here, your skeletal structure is something you cannot change and it varies from person to person. This is why hip dips can be more and less prominent on one person vs another even though if they are the same weight and height. Also, genetics can play a key role, as every person’s body composition is different with how body distributes. So how the fat is stored around the hips also plays a role in the causation of hip dips. According to Mind Muscle “The vertical distance between the ilium and greater trochanter, the size of the greater trochanter and the distance between the Ilium and hip socket can create the appearance of hip dips as well as how much muscle you have around your glutes and your body fat levels.” Basically in a nutshell, your hips dips have to do with your skeletal system and the distance between your ilium and hip socket as such the baseline of the cause of hip dips points back to genetics and how your skeletal system was formed.

How to Get Rid of Hip Dips?

If you feel the need to get rid of hip dips the best way is to work on your lower body. A lower body workout that focuses on the upper hip and glute area. You many not ever totally get rid of hip dips but you can potentially minimize them. Remember our conversation earlier about how hip dips have to do with genetics and how your skeletal system is composed. Well remember that when you are trying to address how to get rid of hip dips and you are trying all these various exercises on the internet, no one is like you and how one person gets rid of their hip dips may differ for you. Your goal is to gain body fat that will eventually hit that midsection while focusing on lean muscle gain in your glutes area.

What body shape has hip dips?

Pretty much everyone has hip dips its more of a degree to which they occur on your shape. So varying body shapes (hourglass, pear, spoon, etc) they exist because it has to do with pelvic shape and that varies. Hip dips are not unique to one body shape because it is based on our anatomy and our skeletal system.

For example you can be an hourglass shape with hip dips. An hourglass has to do with bust-hip-waist ratio and so with that you can have all those characteristics but also have thigh indentations.

Is there a waist trainer for hip dips?

A waist trainer’s focus is on the waist, however, there are lifting shapers that can help lift and therefore plump up the area decreasing the look of the thigh indentation. A faja might be a better option and I discuss this more in this article comparison of faja vs. a waist training corset.

Read this next: Is shapewear like a waist trainer

Do hip dips mean you have wide hips?

Hip dips does not necessarily mean you have wide hips. However, if you have wide hips they may be more noticeable. The same way skin can sag on skinny people vs not so skinny people, but a person may notice it differently on a different body structure. It’s about appearance and noticeability.

Weight doesn’t necessarily determine if you will have hip dips or not it’s about your body structure including your skeletal system with your pelvic region.

I have hip dips and to be honest, I never cared one bit about them. I didn’t love or hate them just didn’t think about it all. I remember being a child practicing my model pose singing Ru Pauls “you better werk” and reflecting back my “hip dips” were these little indentations that I just placed my hand over when trying to emulate Tyra Banks or Naomi Campbell pose.

In my prime as a teenager back when I had a flawless body, it was nothing I was ashamed of as I graced the beach in all my hip dip glory. Now all of a sudden is something to be “fixed” or something that I should not feel ashamed about fixing in a body positivity declaration.

Here is the thing, you can be an hourglass with hip dips because I am and many others are too.

Next, if you want to fix them go ahead. Also, if you are like me who can not keep up with the rising tide of things a woman is supposed to fix with her body then don’t worry about it.

However, just know that the hourglass shape can be flawless with or without hip dips.