Hip Dips: What Are They, Exercises to Reduce Appearance

Hip Dips: What Are They, Exercises to Reduce Appearance

Hip Dips Are Totally Normal, So Focus on These Exercises Instead

The indentations or depressions on the outside of your upper legs, directly below your hip bone, are called hip dips.

Indentations may form in some people because the skin in this location is more firmly attached to the femur’s greater trochanter.

Furthermore, the latest body component that the internet appears to be making people feel horrible about are hip dips, which are the soft inward curves located above your thighs and below your hips.

Currently, Google data indicates that 18,000 of you look for the term monthly on average.

What then is the cause of the hip dip craze?

Unsurprisingly, it’s mostly centered around social media; among the numerous non-problematic aspects of a healthy body that are emphasized and stigmatized within the toxic diet and body shaming culture are things like not having a thigh gap, a thighbrow, or the two lower back dimples (we know, the list is endless).

You’re not alone if you’ve found yourself searching for things like “hip dip workout,” “how to get rid of hip dips,” or “what are hip dips?” Regardless of how noticeable or minor your hip dips may be.

Fortunately, though, you’re in the right place to receive some precise professional guidance.

Therefore, slow your roll sister, before you try to vary up your push or pull routine with some zealous progressive overload or go around trying to find the best exercises for a bigger butt.

We will guide you through all the necessary information.

What are hip dips?

The tiny indentations in the outside hips, right above the thighs, are referred to as “hip dips.”

Hip dips, often referred to as violin hips or hip valleys, are a typical and normal variation in body structure.

Hip dips are named after the little inward-curving dips that resemble them. They are a typical aspect of having healthy hips and are mostly genetically determined.

Although hip dips are not medically significant, some people find them unattractive and try to minimize their appearance.

Due to the ever-evolving ideals of beauty, “fixing” hip dips has become the subject of numerous exercises and body-shaping methods.

All people, however, have distinct physical shapes that ought to be appreciated and cherished. Learn about the anatomy of hip dips and how to refocus attention from fixing these alleged “flaws” to developing strong, healthy hips by reading on.

I mean, what causes hip dip?

Hip dips are characterized by a modest dip in the sides of the hip caused by a more prominent upper section of the ilium.

Variations in the ilium bone’s width or form, as well as its distance from the greater trochanter, may be the source of the look. Furthermore, the way the body distributes fat in that area or the structure of the gluteal muscles may make hip dips more noticeable.

Are hip dips good or bad?

It’s a frequent misperception that having hip dips—or not having any—means you’re in good health. Hip dips, as we’ve mentioned, are related to the structure of your bones. Something that is unchangeable, you won’t be surprised to hear.

Your hips may differ from someone else’s due to the variety in pelvic forms; this also applies to the way your hip dips appear.

Are hip dips normal?

According to Wiener, “hip dips are not a sign of being healthy, unhealthy, overweight, or underweight.”

“It’s important to remember that hip dips are a part of your bone structure and that, while you can enhance your body shape through exercise and diet, you cannot change your bone structure.”

Hip dips can be made more noticeable by your body fat percentage or as a result of having a higher level of muscle mass.

So, are any of those films that teach you how to lose hip dips in a week enticing? Go through them; they’re just clickbait.

There are healthy strategies to reduce weight and achieve a better balance between your muscle to fat ratio if you are concerned that you may be carrying an unhealthy amount of body fat.

See the below safe, long-lasting, expert-led guidance on how to reduce body fat, how many calories to consume to maintain a healthy weight loss, or how to determine which macronutrients are best for you.

Hip dips vs. love handles

“Love handles,” which are far higher than hip dips (also see muffin top; who comes up with these names?) is a phrase used to describe fat that is seen on the sides of the abdomen and is unrelated to your bone structure.

They may be related to heredity, which controls the location of fat storage in the body.

Is It Possible to Stop Hip Dips?

A few individuals are curious about how to eliminate hip dips. Hip dips, however, are a typical bodily function and shouldn’t be taken too seriously.

Although one’s lifestyle and physical activity can alter one’s overall appearance, one’s skeleton, muscles, and distribution of fat are the main factors that determine one’s hip dips.

The distribution of fat in the body and the structure of the skeleton cannot be changed by diet or exercise alone. The good news is that developing strong, healthy hips should take precedence over learning how to correct hip dips.

Can You Get Rid of Hip Dips?

You can substitute isometric exercises, like fire hydrants and clams, when needed, but otherwise concentrate on activities that target several lower body muscular groups, such as compound exercises like squats and lunges.

But instead of only concentrating on your glutes, make sure you work on building your entire lower body and adding progressive overload (maybe by using alternative techniques like drop sets, rather than just lifting higher weights).

There’s more to life than hip dips, and the same goes for physical conditioning. Workouts ought to be enjoyable.

Exercises for Healthy, Strong Hips

It is easier to move around and less likely to sustain ailments like lower back or knee pain when one’s hips are strong and healthy.

Putting more emphasis on the body’s functioning and feelings than its appearance can be beneficial.

While there are many exercises to improve hip strength, flexibility, and mobility, there are no particular programs designed to target hip dips.

Before beginning, get advice from a physiotherapist regarding the appropriate workouts, dose, and technique.

The physiotherapist can advance the exercises as necessary to maximize the outcomes, and they shouldn’t cause pain.

A physiotherapist could suggest the following exercises to develop strong and healthy hips:

Clams

One exercise that can help strengthen the outer hips is the clam.

To work out with clams:

Lay on your side with both legs bent to begin.
Lift your top knee toward the ceiling (external rotation) while keeping your pelvis still and your feet together.
Return to the starting position gradually.
Proceed to the opposite side.

Bridges

Bridges are a great way to strengthen your gluteal muscles.

To perform a bridge:

Place both of your feet on the floor and lie flat on your back to begin.
By using your gluteal muscles, raise your hips toward the ceiling. Take care not to put too much strain on your lower back.
To get back to the beginning position, slowly descend your hips to the floor.

Hip abduction while side-lying

Leg lifts such as side-lying hip abduction can strengthen the outer gluteal muscles.

To do hip abduction while side-lying:

Lie on your side to begin.
Maintain the upper leg straight and the bottom leg bowed for support.
Lift your upper leg up and toward the roof.
Lower to get back to the beginning.
Proceed to the opposite side.

Squats

Squats are a great way to strengthen your lower body, especially your hips and glutes.

To perform a squat:

Place your feet hip-width apart when standing. You can put your hands on your hips.
Controllably bend both knees as though you were going to sit down in a chair.
Get back up to your starting position.

Lunges

Lower body and hip strength can be developed through lunges.

To perform a lunge:

To begin, stand with your right leg slightly ahead of your left, about a stride apart. You can place your hands at your front in a prayer stance or on your hips.
To make a lunge, controllably bend both knees.
To get back to the beginning position, keep your legs straight.
Proceed to the opposite side.

The Sit-To-Stand method (STS)

The gluteal and hip muscles can be strengthened with the use of STS.

To work out from a sit to a stand:

Take a seat in a chair to begin.
Put both of your arms across your torso. As an alternative, you can ease the exercise by supporting yourself with your hands on the armrests.
Get out of the chair.
To get back to where you were before, sit down once more.

Exercises that focus on hip flexibility can be helpful in addition to those that emphasize hip strength and mobility.

Figure Four Stretch

Stretching in the figure four position facilitates hip and gluteal opening.

To extend your body into a figure four:

Take a seat in a chair to begin.
To form a figure four, cross your left ankle over your right knee.
To feel a stretch in the gluteal muscles at the side of your left hip, gently lean forward.
Take a few seconds to hold, then move back to the beginning.
Proceed to the opposite side.
Hamstring Stretch

The goal of a hamstring stretch is to increase the suppleness of the hip and rear leg muscles.

To perform a hamstring stretch:

Take a seat in a chair to begin.
With your heel on the ground, extend one leg in front of you.
Gently bend forward at the waist until you feel your leg getting stretched.
Take a few seconds to hold, then move back to the beginning.
Proceed to the opposite side.

A lifetime on the hips

A strong network of bones, tendons, ligaments, and muscles makes up your hips. Hip muscles aid in maintaining the stability of the body and enable movement of the upper legs.

There are several stretches and exercises for opening the hips that help increase hip strength and flexibility, but weak or tight hips may cause pain and restricted movement.

The Bottom Line on Hip Dips ~ Focus on Strong and Healthy Hips

Dips in the hips are very normal. The lack of targeted exercises for correcting hip dips is a sign that the problem is not worth repairing.

Hip dips are not the “flaw” that some make them out to be; rather, they are a typical body shape variance.

Instead, it is recommended to concentrate on using flexibility and strength training to develop strong, healthy hips. You can find the best hip exercises for your body with the assistance of a physiotherapist. Future pain, dysfunction, and damage can be avoided with stronger hips.

Want your hips to be healthier and stronger? Contact a nearby physical therapist to prepare your hips for the future!

Q&As

Are hip dips attractive?

Do hip dip look good? Depending on how people view them, yes. While some find them appealing, others find the indentations to be unsettling.

Because of this, a lot of people are looking for therapeutic procedures that would lessen their appearance.

What physical benefits can hip dips offer?

Benefits of Exercise

An additional hip rotation added to the elbow plank to further engage your core is called the plank hip dip.

This exercise helps reduce waist circumference and strengthens the lower back, obliques, and abs.

How do you fill hip dips naturally?

Fire hydrants, or side hip openers Your hips, side buttocks, and outer thighs are the focus of these exercises.
Kickback lunges while standing. This workout is excellent for giving the body stability and balance.
Standing side leg lifts.
Side curtsy lunges.
Glute bridges.
Standing side-to-side squats.
Side lunges.

Can you have hip dips with an hourglass figure?

Conversely, hip dips have little bearing on whether a person has an hourglass shape or not. Indeed, you could. Narrow waists are the main cause of the hourglass form, though.

Hip dip exercise ~ Plank Hip Dips Guidelines

Place your feet hip-width apart, your elbows bent and beneath your shoulders, and your body in a straight line to begin in the low plank position.
Lower your body nearly to the ground while rotating your hips to the right.
Go back to the beginning and repeat on the left side.

Hip dip therapy

Liposculpting, often known as hip dips surgery, is a procedure for redistributing fat.

This implies that fat is injected into the trochanter area after being suctioned from another part of the body. This fat transplant is intended to straighten the hips’ natural curve.

Why do hip dips occur?

“It’s literally how you’re born, it’s anatomical,” Cleveland Clinic exercise physiologist Katie Lawton tells TODAY.com.

Hip dips are mostly caused by heredity as well as the anatomy of the hip bones, including the pelvis and femur head.

What body type has hip dips? Are hip dips bad?

Hip dip, commonly referred to as violin hips, are most frequently seen on X, A, and 8-shaped bodies (but they can appear on any body shape).

They are a typical skeletal feature that is an indentation between the high and low hips. They don’t originate from wearing the waistband of your pants at this stage.

Before and after hip dip surgery

The amount of time that passes before and after hip dip effects from consistent exercise depends on a number of variables, including your degree of fitness and diet.

Extreme hip dip

Hip dip are not an indication of a sick body; rather, they are completely normal. They are mostly brought on by genetics and bone structure.

While exercise can help lessen their appearance, it’s likely that they won’t go away entirely.

Hip dip denote femininity.

“Your pelvic structure and heredity are the only factors contributing to hip dip. They are caused by the hip bone being higher than the femur, which causes the inward curvature of the muscles and fat.” Our physical selves are who we are.

PHOTO CREDIT