Hip Dips: Causes and How to Get Rid of Them?

Hip dips are the colloquial term given to the inward depression or curve present along the side of your body. They are located below your hip bone. These indentations are also referred to as violin hips. Scientifically, they are called trochanteric depressions.

Many people are calling hip dips the new ‘thigh gap’. It has been a 2010s obsession, now persisting for a decade. The whole world is trying to normalize the presence of hip dips in your body. There is nothing to be worried about if you have them.

Here’s everything to know about Hip Dips.

What Causes Hip Dips?

Hips dips are a natural phenomenon caused by your genetics. They are a completely normal anatomical phenomenon caused when your hip bone rests a little higher than your femur. It causes your fat or muscles to cave inward.

Fitness experts also suggest that hip dips are totally natural and completely down to how your bones were built. The skeletal structure of your pelvis, the width of your hips, and the overall distribution of fat and muscles in this area define how your hip dips appear.

Many people assume that having hip dips is a sign of how unhealthy you are. However, it is a plain myth. It is essential to mention that having hip dips doesn’t suggest that you are unfit or overweight. Although the amount of body fat stored in that particular area may make them more noticeable, losing your fat around such a part doesn’t mean you will get rid of them completely. After all, you cannot change the structure of your bone.

Is it Normal To Have Hip Dips?

Yes, it is very normal and common to have hip dips. No matter how big, small, lean, muscular, or fluffy your body gets, you can have hip dips. Some women who have hip dips also have saddlebags. Saddlebags refer to the fat pockets located below the hip dips, towards the backside of your leg.

Can I Get Rid of Hip Dips?

You cannot get rid of hip dips. However, it is possible to reduce their appearance by a little bit. You can improve your hip dips by performing some exercises and targeting the hip muscles to make them look more toned and tighter.

Here are a few exercises you may perform to get rid of hip dips.

  • Squats

    Squats are an excellent exercise to maintain your lower body, especially your butt area. You can perform this exercise with or without weights. To perform squats, stand with your feet hip-width apart and your toes turned out slightly. Ensure that you do not tilt forward while maintaining this movement.

    Engage your core muscles by pulling in abdominal muscles and tightening up through your glutes. You can bring your hands in front and hold them together. Start with dipping your hips down while bending the knees and keeping your back straight. You can go as low as comfortable. But it is essential to maintain the form.

  • Hip Thrusts

    Hip thrusts are another efficient exercise that gives you a toned booty. You may need to have a box or bench of 12-18 high. Place your feet next to each other with your heels tilted out a little while the upper back and arms remain on the bench or box. Take your hips down into the box and thrust them upwards such that all the muscles squeeze.

    Do not bend or arch your lower back while performing this movement as it may lead to injuries. Maintain the form, and you are good to go.

  • Hip Abduction

    Performing this exercise regularly will reduce the appearance of hip dips, thus making you look more toned. This movement is also called standing side leg lift. You can start in a standing position with feet hip-width apart, having your knees slightly bent. Ensure having your shoulders down and keep your back straight.

    Your core muscles should be engaged completely while performing this exercise. Bring one leg out to the side with your hip muscles while keeping the other one straight. Do not bring out the hip too far as it can cause injury. You can also use a resistance band to make this movement more challenging.

  • Hip Extensions

    Hip extensions or glute bridge is one of the most effective exercises to treat your hip dips. All you need to do is lie back on the mat or floor while bending your knees. Feel flat on the ground about a foot from your butt. Try lifting your hips off the floor, extending your thighs, hips, and torso towards the ceiling, and squeezing your glutes.

    Bring your lower back down to the floor. Repeat several times.

While you can perform these exercises to reduce the appearance of your hip dips, do not get carried away by the idea that hip dips look bad. Many celebrities, too, have advocated the normalcy of having them.

Celebrities That Flaunt Their Hip Dips to the World

Your favorite stars, too, have hip dips. They take various diets to keep their fitness in check but do not shy away from flaunting them. These body-positive female celebrities have always come out and spoken in the support of having hip dips. Having it is normal to them, and they brace it with pride.

Female celebrities like Ashley Graham, Kourtney Kardashian, Bella Hadid, Tracee Ellis Ross, Kendall Jenner, Julianne Hough, Gabrielle Union, Selena Gomez, and Miley Cyrus have no qualms about having hip dips. On the contrary, they like to flaunt them to the public and their social media handles.

Obsessing over any part of your body, especially those you cannot change is potentially damaging to your health. It takes a toll on not only your physical health but peace of mind too. It is essential for women to love their bodies and their flaws rather than continually be determined to change them. Always take care of your body in the right way and embrace all your flaws like a queen. You go, girl.

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