Hip dips, also known as violin hips, are inward curves on the outer thighs, right below the hip bones. They create an indented appearance between the hips and thighs. While some people view hip dips as an undesirable trait, they are completely natural and affect over 50% of women.
The appearance of hip dips is determined by bone structure and distribution of fat. Some people have more pronounced hip dips due to a wider pelvis or difference in muscle tone between the hips and thighs. Genetics play a major role as well.
What causes hip dips?
There are a few factors that contribute to the appearance of hip dips:
- Bone structure – The shape and width of the pelvis can accentuate the indent between the hips and thighs. A wider set pelvis creates more space between the hip bones where dips can form.
- Muscle mass – Less muscle tone in the outer thighs compared to the hips can cause an indented look. People with well-developed glutes and outer thighs have a smoother transition from hips to thighs.
- Fat distribution – Where your body stores fat also impacts the appearance of hip dips. Carrying more fat on the hips compared to the thighs emphasizes the dips.
- Genetics – Your inherited bone structure and where you’re predisposed to store fat affects hip dip prominence. Ethnicity also plays a role.
While bone structure can’t be changed, building up muscle mass and glutes may help make hip dips less pronounced. However diet and exercise aren’t an effective solution for many people since hip dip depth is determined by pelvis width.
Can you get rid of hip dips?
Trying to get rid of hip dips completely is very difficult for most people. Here are some options that may help reduce their appearance to some degree:
- Build muscle: Strength training to increase muscle mass in the outer thighs and glutes can help create a smoother transition between the hips and thighs. Target exercises like squats, lunges, and hip thrusts.
- Gain weight: Increasing overall body fat may fill in hip dips slightly. But weight gain will likely impact the entire body, not just the thighs.
- Try retinol cream: Applying retinol cream to the dips may help boost collagen production and smooth the indent. But its effectiveness is minimal for deep dips.
- Consider filler injections: Dermal fillers like Sculptra or Radiesse injected along the dips can temporarily fill in the divots. Results last about 1-2 years.
- Get surgery: Liposuction to remove fat from the hips/saddlebags or implants in the thighs are surgical options. But these invasive procedures have risks.
Most of these methods provide minor improvements at best. For many people with wide bone structure, getting rid of hip dips entirely is impossible without surgery.
What exercises reduce hip dips?
Certain exercises can strengthen and build up the thigh and glute muscles to make hip dips less visible. The most effective moves include:
- Squats: Plie and sumo squats target the inner/outer thighs and glutes. Focus on low reps with heavy weights.
- Hip thrusts: Target the glutes and upper thighs. Use a barbell or lever machine for progressive overload.
- Lunges: Forward and reverse lunges with free weights or a barbell can isolate the thighs and glutes.
- Leg press: Seated leg press with feet wide and low foot placement engages the outer thighs.
- Hip abduction: Lying hip abduction with resistance bands/cables works the outer thighs.
Aim for 3-4 sets of 8-12 reps, 2-3 times per week. Compound moves like squats and deadlifts are best to build overall mass. Prioritize heavy weights over high reps.
While these exercises strengthen the hip dip area, they may not make dips disappear entirely. Results depend on your genetics and bone structure.
Can hip dips go away with weight loss?
Losing body fat through weight loss does not directly remove hip dips. In fact, it may make them appear more prominent. Here’s why:
- You lose fat evenly across the body – Weight loss impacts the entire body, not just the hips/thighs.
- Hip dips are bone structure – No amount of fat loss will alter your underlying pelvis shape.
- Dips become more visible – Overall leanness can make hip dips stand out even more.
That said, some people may see a very subtle reduction in hip dip appearance from weight loss. Gaining muscle through strength training while losing fat is a better approach for improving the area.
Can you lose hip dips by gaining weight?
Gaining weight can potentially reduce the appearance of hip dips, but is not guaranteed to work. Here’s why:
- Fat distribution is genetic – Where you gain fat is individual. Weight gain may not go to the hips/thighs.
- Overall fat gain – Weight gain impacts the whole body, not just the hip dips. It leads to overall increased body fat.
- May not impact depth – Fat gain does not alter underlying bone structure. It may not fill in deep dips.
Gaining a large amount of weight will likely just increase fat everywhere, rather than selectively filling out hip dips. A better option is focused muscle building in the outer thighs and glutes to balance out the hips.
Can hormonal changes affect hip dips?
Fluctuating hormone levels during puberty, pregnancy, and menopause can impact hip dips due to bodily changes:
- Puberty – Widening hips and fat accumulation in women during puberty can create or deepen hip dips.
- Pregnancy – Hormones and weight gain during pregnancy may slightly fill in dips, but widening hips can worsen them.
- Menopause – Declining estrogen after menopause can increase hip dip appearance due to fat redistribution.
However, hormonal changes have minimal impact compared to genetics. Bone structure determines hip dip depth more than anything else.
Do hip dips go away with age?
Hip dips do not simply go away with age. They are caused by bone structure which remains relatively constant in adulthood. Some factors that influence appearance over time:
- Loss of collagen – Can deepen dips by causing indented skin/cellulite.
- Decreased estrogen – Can redistribute fat to exaggerate dips.
- Weight fluctuations – Gaining or losing weight impacts fat distribution.
- Muscle loss – Reduces thigh/glute volume and emphasis dips.
While pregnancy and temporary weight gain may temporarily reduce the look of hip dips, age-related changes tend to make them more obvious. Maintaining muscle mass helps counteract worsening with age.
Are wide hips or narrow hips more prone to dips?
Wider, fuller hip structure is more likely to cause prominent hip dips compared to narrow hips. Reasons include:
- More space between bones – A wider pelvis creates indented divots between the hip points.
- Curvier shape – A fuller lower body means more contrast between the hips and thighs.
- Bone positioning – Wide-set hips change the angle of the bones, emphasizing dips.
People with narrow or straight hips have less space for divots to form. However, anyone can have hip dips regardless of pelvis width. Genetics determine where you store fat and build muscle.
Do all ethnicities have hip dips?
Hip dips occur in women of all ethnic backgrounds, but are most prevalent and pronounced in:
- Caucasian – European ancestry often has wide hips suited for childbirth, contributing to dips.
- Hispanic/Latin – Tend to carry more fat in the hip and thigh region.
- African – Curvier hips and thighs lead to deeper dips between these areas.
While less common, Asian and Indian ethnicities can also have hip dips. Ultimately pelvis shape and body fat distribution causes them, not race.
Can you prevent hip dips?
There is no proven way to prevent hip dips from forming. They are caused by bone structure from fetal development and genetics. Diet, exercise, and lifestyle have little influence on underlying pelvis shape.
That said, certain factors during childhood and puberty may impact prominence:
- Sufficient nutrition – Aids proper pelvis growth and fat distribution.
- Physical activity – Develops balanced muscle for surrounding areas.
- Healthy weight – Being under/overweight can worsen dips.
While not guaranteed, optimizing health and body composition during developmental years gives you the best chance at minimizing hip dip severity. Genetics play the biggest role.
Can hip dips be removed through cosmetic surgery?
Several cosmetic surgery procedures claim to reduce the appearance of hip dips. However effectiveness varies:
- Liposuction – Removes saddlebag fat to accentuate the dips.
- Fat grafting – Transfers fat to the dips, useful for very minor indents.
- Implants – Inserts silicone implants in the outer thighs to fill depressions.
- Sculpting – Trims and shapes surrounding areas for an illusion effect.
The most invasive option is thigh implants placed right in the indented regions. But all surgical methods carry significant risks like scarring.
Non-surgical options like laser lipolysis, skin tightening, and cryolipolysis have minimal impact on the actual dip depth.
Conclusion
Hip dips are largely genetic and determined by the shape/width of your pelvis and fat distribution in the lower body. While some non-surgical approaches may reduce their appearance slightly, hip dips cannot be completely removed without invasive procedures.
Rather than attempting to get rid of hip dips, focus on self-acceptance and overall health. Balanced diet, strength training, and a positive self-image go much further than cosmetic procedures with major risks.
