Table of ContentsView AllTable of ContentsCausesHow to Get Rid of ThemCan Building Muscle Help?4 Exercises to TryBeauty Standards
Table of ContentsView All
View All
Table of Contents
Causes
How to Get Rid of Them
Can Building Muscle Help?
4 Exercises to Try
Beauty Standards
Many people find hip dips attractive. But, if you want to get rid of them, there are a few options. Certain exercises, like side planks and deadlifts, can help tone andbuild musclearound the hip area, potentially creating a more rounded appearance.
Some med spas also offer hip dip filler treatments, but they can be expensive and are not FDA-approved.
What Are Hip Dips Caused By?
Any body type can have hip dips, whether you are skinny, curvy, have an hourglass figure, or are long and lean. Hip dips are neither bad nor unhealthy. They’re a perfectly normal feature of human anatomy.
Factors that may influence the prominence of hip dips include:
Are Hip Dips Good or Bad?Any body type can have hip dips, whether you are skinny, curvy, have an hourglass figure, or are long and lean. Hip dips are neither bad nor unhealthy. They’re a perfectly normal feature of human anatomy.
Are Hip Dips Good or Bad?
Is It Possible to Get Rid of Hip Dips?
Getting rid of hip dips means altering your bone structure and natural body composition. While there are methods you can try to reduce the appearance of hip dips, there’s no simple or natural way to get rid of them, nor is it necessary.
With that being said, there are some ways you may be able to reduce their appearance:
Can You Build Muscle to Fill Hip Dips?
While it is conceivable that fat-burning and muscle-strengthening exercises could help reduce the appearance of hip dips, exercise to hone in on a sole area of the body does not usually work. It is important to understand how your body responds to exercise.
Studies have consistently shown that it is not possible to spot tone a specific region of your body with fat-burning exercises.Instead, most experts give the following suggestions to those looking to obtain a healthier physique:
4 Exercises to Target Hip Muscles
While strengthening the hips will not necessarily reduce your hip dips, it may help improve the tone and fullness of your hip area.To properly target the area around the hip dips, try the four exercises below.
Side-Lying Hip Abduction
This exercise uses a resistance band to target thegluteus medius muscleon the side of your hip:
Single-Leg Bridge
This challenging exercise focuses on thegluteus minimus, a smaller stabilizing muscle located beneath the gluteus medius:
Dead Lift
This simple exercise activates the largegluteus maximus muscleusing only a kettlebell:
Side Plank
Commonly thought of as an abdominal exercise, this activity also targets thegluteus medius muscle:
Are Hip Dips Attractive?
The advent of social media and constantly changing perceptions of the “ideal” body type have caused people to focus on common anatomical differences like hip dips. This has led many people—particularly those who are people and social media users—to seek out ways to get rid of their hip dips.
But hip dips aren’t just common and normal; many consider them to be an attractive feature. It completely depends on the individual and how they perceive them. Beauty standards vary greatly across different cultures and time periods, and what’s considered attractive is highly subjective.
One thing is for certain, though: Focusing on your overall health and wellness is far more rewarding than trying to conform to ever-changing beauty standards.
Summary
Hip dips are a naturally occurring indentation on the side of your thigh beneath the waist. Despite what you may read on social media, this normal body curvature is neither bad nor unhealthy. Hip dips are normal, and plenty of people find them attractive.
Focusing on maintaining a healthy diet, performing regular cardiovascular exercises, and completing a well-rounded hip strengthening regimen is the best way to achieve a healthy physique.
5 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Silhouette Plastic Surgery Institute.How to get rid of hip dips.The University of Sydney.Spot reduction: Why targeting weight loss to a specific area is a myth.Johns Hopkins Medicine.8 ways to lose belly fat and live a healthier life.Northwell Health.Why is my teen obsessed with hip dips?.Moore D,Semciw AI, Pizzari T.A systematic review and meta-analysis of common therapeutic exercises thatgenerate highest muscle activity in the gluteus medius and gluteus minimussegments.Intl J Sports Phys Ther. 2020;15(6):856-881. doi:10.26603/ijspt20200856
5 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Silhouette Plastic Surgery Institute.How to get rid of hip dips.The University of Sydney.Spot reduction: Why targeting weight loss to a specific area is a myth.Johns Hopkins Medicine.8 ways to lose belly fat and live a healthier life.Northwell Health.Why is my teen obsessed with hip dips?.Moore D,Semciw AI, Pizzari T.A systematic review and meta-analysis of common therapeutic exercises thatgenerate highest muscle activity in the gluteus medius and gluteus minimussegments.Intl J Sports Phys Ther. 2020;15(6):856-881. doi:10.26603/ijspt20200856
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Silhouette Plastic Surgery Institute.How to get rid of hip dips.The University of Sydney.Spot reduction: Why targeting weight loss to a specific area is a myth.Johns Hopkins Medicine.8 ways to lose belly fat and live a healthier life.Northwell Health.Why is my teen obsessed with hip dips?.Moore D,Semciw AI, Pizzari T.A systematic review and meta-analysis of common therapeutic exercises thatgenerate highest muscle activity in the gluteus medius and gluteus minimussegments.Intl J Sports Phys Ther. 2020;15(6):856-881. doi:10.26603/ijspt20200856
Silhouette Plastic Surgery Institute.How to get rid of hip dips.
The University of Sydney.Spot reduction: Why targeting weight loss to a specific area is a myth.
Johns Hopkins Medicine.8 ways to lose belly fat and live a healthier life.
Northwell Health.Why is my teen obsessed with hip dips?.
Moore D,Semciw AI, Pizzari T.A systematic review and meta-analysis of common therapeutic exercises thatgenerate highest muscle activity in the gluteus medius and gluteus minimussegments.Intl J Sports Phys Ther. 2020;15(6):856-881. doi:10.26603/ijspt20200856
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