When we put our hands up on our hips, do I dip, you dip, we dip? The answer is yes because we all have hip dips, even if you do not realize it.
If you are wondering what hip dips are, keep reading to decide if they are something that you should be worried about and should be trying to get rid of.
What are Hip Dips?
Hip dips are natural, inward curves upon the hips that are caused by the shape of your pelvis. They are a normal and natural part of your body structure.
Because hip dips are a natural part of you, they are quite common.
You May Also Like
What Causes Hip Dips?
Hip dips, also known as “violin hips” or “hip divots,” are naturally occurring inward curves along the sides of your hips, just below the hip bone. They are a normal part of human anatomy and are primarily caused by the shape of your bones, specifically the pelvis and femur (thigh bone), according to the Cleveland Clinic.
Here’s a breakdown of the key factors:
- Bone Structure: The shape and width of your pelvis play a significant role, Aesthetic Solutions notes. The iliac crest (the upper curve of your hip bone) sits higher than the greater trochanter (the bony prominence at the top of your femur). This difference in height can create an indentation where the skin and tissue attach to the deeper part of the femur (trochanter). A wider pelvis or a greater distance between the iliac crest and the greater trochanter can make hip dips more noticeable.
- Muscle and Fat Distribution: The way your body stores fat and builds muscle around the hips and thighs can also influence the appearance of hip dips. Individuals with less fat in this area or more defined muscles may have more pronounced hip dips because there is less soft tissue to fill in the natural indentation created by the bone structure, according to the Toronto Plastic Surgeons. Conversely, more fat in the area can make hip dips less noticeable.
- Genetics: Your genes largely determine your bone structure, muscle mass, and fat distribution patterns. If other members of your family have hip dips, you are more likely to have them as well.
Age: As you age, changes in skin elasticity and fat distribution can make hip dips more apparent.
Posture: While less of a direct cause, your posture can slightly influence how noticeable your hip dips are.
It’s important to understand that hip dips are not a sign of being unhealthy or overweight. They are simply a variation in body shape due to your unique skeletal structure
RELATED: Keep Your Curves: Exercises That Shape Your Hips, Thighs & Waist (VIDEO)
Love Handles vs Hip Dips
The difference between hip dips and love handles is that hip dips may not always be noticeable, but love handles usually are, and they are much higher on the sides of the abdomen.
With love handles, the skin noticeably extends out due to fat accumulation around the hips and abdomen. Love handles are also not related to bone structure like hip dips.
All of us have hip dips, evident by an indentation where our hip bone meets the top of the thigh; it may be noticeable in some, but in others, it may not be as noticeable.
RELATED: Love Handles: Say Goodbye to the Fat You Love to Hate
Are Hip Dips Attractive?
Your hip dips may be attractive to you based on how much you love your body. To some, hip dips may be a sexy addition to your curves.
For those who are uncomfortable with them or how noticeable they may seem, dressing in a manner to take the focus off of your hips may be what you need to do in order to make your hip dips more attractive to you; how you feel about them is most important.
Can You Get Rid of Hip Dips?
If you choose to try to minimize the appearance of your hip dips, there are exercises that you can do to build muscle mass and lose body fat. Common exercises that work multiple lower body muscle groups (such as lunges or squats) or isolation exercises (such as fire hydrants) may help with hip dips as well. The main focus when exercising should be on strengthening your whole lower body, not just the hip dip area. Attempting to get rid of them will not be successful, but no worries – having hip dips is not a health issue or one to be concerned about.
Hip Dips Workout
The five hip dip exercises include:
Clams
Lay on your side and pop your head onto the arm on the ground; Move your hips up to a 45-degree angle and your knees to a 90-degree angle.
Curtsy lunge
Stand with feet hip-width apart, then lunge backward, crossing your lunging leg to the opposite side, putting you in a curtsy; drive through the heel of your front foot to return to the starting position, then repeat.
Hip abduction
While lying on your side, use your top arm as a support for your upper body, placing it in front of your chest; keep your core and upper body as still as possible and raise your top leg towards the ceiling; slowly lower your leg back down, then repeat.
Glute bridges
While laying on your back, bring your heels up a few inches away from your butt with your knees pointing upwards; take feet slightly wider than shoulder-width apart with toes pointed outward and knees pushing outwards; thrust your pelvis towards the ceiling while keeping your upper back on the floor; squeeze your glutes once you reach the top; lower your pelvis, then repeat.
Glute rainbows
Get onto all fours on your mat; raise your left leg and extend it straight behind you; move into an arc motion, keeping your leg level with your body while sweeping it behind and across your right leg; sweep it past the starting position to a lateral position with your left hip, then return to center and repeat on the other leg.
Remember, as with any exercise plan you have, do not overdo it; make sure you are working all parts of your body equally, so you are not putting too much strain on one part of your body.
How to Get Rid of Hip Dips Without Exercise
While it’s important to understand that hip dips are primarily due to your bone structure and therefore cannot be entirely “gotten rid of” without surgical intervention, you can take steps to reduce their appearance by building muscle and adjusting fat distribution in the surrounding areas.
Aside from the exercises listed above, adjusting your diet may help. While diet won’t directly change your bone structure, it plays a crucial role in muscle growth and overall body composition.
- Protein Intake: Ensure you are consuming enough protein to support muscle repair and growth. Good sources include lean meats, fish, poultry, eggs, dairy, beans, lentils, and nuts.
- Balanced Diet: Focus on a balanced diet rich in fruits, vegetables, and whole grains to maintain a healthy body fat percentage. While you can’t specifically target fat loss in the hip dip area, reducing overall body fat can make the underlying muscle development more visible.
Hip Dip Surgery: What to Expect
Hip dip surgery is a cosmetic procedure designed to address the natural inward curves along the sides of the hips, aiming to create a smoother, more continuous contour from the hips to the thighs, according to Charlotte Plastic Surgery. This can be achieved through a few different surgical techniques:
1. Fat Grafting (Liposculpting): This is the most common method.
- Procedure: Fat is removed from other areas of your body (like the abdomen, thighs, or buttocks) using liposuction. This harvested fat is then purified and injected into the hip dip area to add volume and smooth out the indentations.
Benefits: Uses your own natural tissue, reducing the risk of allergic reactions or rejection. It also offers the benefit of reducing unwanted fat in the donor area. Results can be long-lasting, although some of the injected fat (30-70%) may be reabsorbed by the body within the first year, requiring potential touch-ups.
Risks: Common side effects include bruising, swelling, and pain at the liposuction and injection sites. There’s also a risk of fat migration, dimpling, infection, and asymmetry.
2. Dermal Fillers: Injectable fillers, such as Sculptra or Radiesse, can be used to add volume to the hip dip area.
- Procedure: The chosen filler is directly injected into the hip dip indentations.
Benefits: Non-surgical and offers immediate results with minimal downtime.
Risks: Results are temporary, typically lasting from 6 months to 2 years, requiring maintenance treatments. There are also risks of bruising, swelling, asymmetry, allergic reactions, and, rarely, filler migration or infection.
3. Silicone Implants: Solid silicone implants can be surgically placed in the hip dip area to provide permanent volume.
- Procedure: This is a more invasive surgery where incisions are made, and silicone implants are inserted into pockets created in the hip area.
Benefits: Offers a permanent solution for filling hip dips.
Risks: More invasive procedure with a longer recovery time and higher risks compared to fat grafting or fillers. Risks include infection, implant displacement, capsular contracture (scar tissue tightening around the implant), and the need for potential revision surgeries.
Ideal Candidates for Hip Dip Surgery:
Generally, good candidates for hip dip surgery are:
- Non-smokers.
- Within 30% of their ideal body weight.
- Have good skin elasticity.
- Have realistic expectations about the outcome.
- Do not have a history of bleeding disorders or certain autoimmune conditions.
Cost of Hip Dip Surgery:
The cost of hip dip surgery varies significantly depending on the chosen method, the surgeon’s experience, geographic location, and facility fees.
- Fat Grafting: Ranges typically from $8,000 to $11,000 in the United States, but can vary. Some sources mention a wider range of $3,500 to $12,900, depending on various factors.
- Dermal Fillers (e.g., Sculptra): Cost per vial can range from $800 to $1,700, and multiple sessions may be needed. The total cost can reach $3,000 to $5,000 or more.
- Silicone Implants: Generally, the most expensive option due to the surgery’s complexity. Prices can range from $8,000 to $10,000 or higher.
Since it is a cosmetic procedure, hip dip surgery is typically not covered by insurance.
Recovery After Hip Dip Surgery:
Recovery depends on the surgical technique used:
- Fat Grafting: Expect swelling, bruising, and soreness for a few weeks. Compression garments are usually recommended. Light activities can often be resumed within a week, but strenuous exercise should be avoided for 4-6 weeks. Final results may take several months to become fully apparent as swelling subsides and the transferred fat settles. Sleeping on your back is often advised initially.
- Dermal Fillers: Minimal downtime is expected. Some mild swelling or bruising may occur, but most people can return to normal activities immediately.
- Silicone Implants: Longer recovery period, potentially several weeks. Expect swelling, bruising, and discomfort. Strenuous activity should be avoided for a more extended period.
Important Considerations:
- Board-Certified Surgeon: Choosing a board-certified plastic surgeon with experience in hip dip surgery is crucial to ensure safety and optimal results.
- Realistic Expectations: Understand that surgery can improve the appearance of hip dips but may not completely eliminate them.
- Potential for Revision: Due to fat absorption in fat grafting or other factors, revision surgery might be desired in the future.
Whether you choose to embrace your hip dips, exercise to reduce their appearance, or consider surgery, your overall goal should be body positivity and self-acceptance.
MUST READ: The Inner Thigh ‘Thick Thigh’ Workout
