What Causes Hip Dips: A Scientific Approach to Understanding Body Shape
By Dr. Nayana Shetty +2 more
Medically reviewed by Dr. Nayana Shetty
Last updated: Apr 17, 2024Click to rate this article!
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By Dr. Nayana Shetty +2 more
Medically reviewed by Dr. Nayana Shetty
Last updated: Apr 17, 2024Table of Contents
Every one of us is special in our own way. Yet, we often raise questions about our body features that seem unique to us. Hip dips are a classic example. In this article, we will take you through the science of hip dips and how they shape our bodies.
We will touch on all key parts of hip dips. We’ll look at what they are, why we have them, and some common myths. We’ll also discuss some exercises that may help lessen their impact. Plus, tips on lifestyle that may influence them and of course, the importance of looking at the bigger picture which is our overall health. We’ll also answer some frequently asked questions about hip dips.
Did you know?
Hip dips, or violin hips, are curves on your body’s sides just below your hip bones. They can be quite different from person to person, based on factors like bone structure, muscle, and fat distribution.
Hip dips are indentations below your hip bones due to your body’s natural shape, whereas love handles refer to fat often found around the waistline, more so, on the sides of the belly. While the latter is affected mainly by things like genes, diet, and workouts, the previous hinges mostly on your bone structure.
Several factors can influence how hip dips look. These are described below.
Fat distribution in your body is vital to the visibility of hip dips. As fat distribution is linked to genes and hormones, it can impact the prominence of hip dips. Less fat in the dip area can make hip dips seem more dramatic.
Genes play a key role in determining the shape and structure of your body, including hip dips. Your genes decide your hip width, the size of your thigh bone top, and other body shape factors.
The shape of your pelvic bone and its position with your thigh bone can influence how hip dips look. The spaces between your hip socket, hip bone, and thigh bone top can affect whether your hip dips are more apparent or less so.
Muscle tone in the hips and thighs also plays a role in the hip dip story. Muscles in these areas, when well-toned, can make hip dips look more subtle, while lower muscle tone may enhance the hip dip effect.
The view of hip dips has evolved, and they are now seen more as a normal part of our body structure. Here, we will debunk some popular myths and stress the need to accept this natural body feature.
Yes, hip dips are completely normal. They result from different skeletal shapes, which vary from person to person. People come in all shapes and sizes, and hip dips are a sign of that range in human body shape.
A popular myth is that hip dips show that you are unfit or overweight. This is not true. They are not linked to health or body fat levels. Trying to change them with diet or exercise may not give you the results you want. They are mostly due to your bone structure and genes.
Although it may not be possible to fully erase hip dips, exercises that target the hips, thighs, and buttocks may help reduce their impact. However, it’s key to set achievable goals and focus on overall health and hip function instead of trying to “fix” something that is normal.
You may not be able to fully erase hip dips as they stem from your body’s unique structure. Certain exercises, diets, or lifestyle habits may help tone the muscles and reduce fat around the hips. Still, they can’t change your bone structure.
When looking at hip dips, it’s vital to set realistically achievable goals. Working on muscle and losing fat in the hips, thighs, and buttocks may lessen their impact slightly, but know that it won’t make them wholly vanish. So, look at the bigger scene which is overall health, strength, and a balanced lifestyle.
Researchers have found that since there is less fat to “fill” the void, hip dips are frequently associated with reduced body fat storage in these regions. To my knowledge, the body stores fat primarily due to hereditary and hormonal factors, thus you have no control over how much fat you can store in this area.
Dr. Siddharth Gupta, MD
The following exercises may help tone and strengthen the muscles in your hips, thighs, and buttocks, leading to a slightly reduced hip dip impact. Please remember, however, it may take time and constant work to see visible results.
This exercise targets the outer thighs, hips, and side buttocks. To do it, start on all fours, with your hands right under your shoulders and your knees right under your hips. Lift one leg up while keeping your knee bent and slowly lower it back down without letting it touch the floor. Do this 15 times on each side.
Kickback lunges help improve overall balance and stability while training the thighs and buttocks. Stand with your hands in front of your chest in a prayer position, lift one knee up to your chest, and step back into a lunge. Focus on using your core and front leg as you do this. Do 12 lunges on each side, with a pulsing motion on the last rep.
Standing side leg lifts focus on strengthening the muscles on the sides of your hips and buttocks and can be done with or without ankle weights for added challenge. Stand near a table, chair, or wall for support, root into one foot and lift the opposite leg slowly to the side before lowering it back down. Do this 12 times on both sides.
Squats are a great way to tone your thighs, hips, and buttocks. Keep your back straight with your feet slightly wider than your hips, and squat down as if sitting in a chair. Use your abs for added support, do two sets of 12 squats, and add a pulsing movement on the last rep of each set.
Adding a side-to-side move during squats works the sides of the legs, buttocks, and hips. Start by standing with your feet close together and lower into a squat. Move your right foot to the right, followed by your left foot, and then reverse the move to the left side. Do 10 side-to-side squats.
Side lunges work out your whole leg muscles, helping define your hips and buttocks. Make sure both feet are facing forward as you do this. Do 12 lunges on each side.
This pose works the thighs and side buttocks and requires staying low to the ground. Do 15 lunges on each side, making sure the toes of your front foot face forward.
Glute bridges train the buttocks and thighs. Lie down on your back with your arms beside your body, your knees bent, and your feet slightly wider than your hips. Slowly lift your hips and buttocks, lower back down, and repeat for 15 reps.
Leg kickbacks help lift the buttocks. Start on all fours, stretch one leg out straight, and lift it until it’s level with the floor before lowering it back down. Do this 15 times on each side.
These leg raises work the outer thighs and buttocks. Lie on one side in a straight line, bend the bottom elbow to hold your head, and slowly lift the top leg up and down without letting it touch the bottom leg. Do this 20 times on each side, adding a pulsing movement on the last rep.
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Exercises aside, your diet and daily activities may also play a role in healthy hips and may reduce the impact of hip dips. Choose whole, nutrient-rich foods, make sure you get regular physical activity, and consult your healthcare provider for advice on exercise and lifestyle changes.
Rather than hoping to erase a normal body feature like hip dips, it’s important to focus on liking yourself and body positivity. Your body is unique and strong. Focus on a healthy lifestyle and a mix of exercises that aid overall health, strength, balance, and flexibility.
By focusing on your total health and realizing your body can already do so much, you can build a positive opinion of yourself, and foster confidence in your body, inside and out.
In conclusion, hip dips are a natural and normal part of the human body. While their appearance may be different due to factors like genes, bone structure, and muscle tone, remember they do not show your overall health or body fat levels. Instead of worrying about the look of hip dips, think about strengthening the muscles in the hips, thighs, and buttocks through targeted exercises, and adopt a healthy lifestyle that promotes your overall health.
At the end of the day, liking yourself and body positivity hold the key to a healthy relationship with your body. It’s important to appreciate what your body can do, rather than focusing on the small imperfections that are a part of being human.
Also Read: Exercises for Hip Pain: A Research-Based Guide to Relief
No, hip dips are not a sign of being overweight. They are a normal part of human body shape, mainly linked to things like genes, bone structure, and muscle tone.
While targeted exercises may help strengthen the muscles in the hips, thighs, and buttocks, they cannot fully erase hip dips. Hip dips are mainly linked to factors like genes and bone structure, which can’t be changed with exercise.
How long it takes to see less hip dip effect with exercise differs among people. Factors like how often you exercise, the workout intensity, and sticking to a balanced workout routine all come into play. Important to approach exercise with realistic aims and focus on overall health and hip function instead of trying to “fix” a natural body feature.
No, you cannot change your bone structure, which is mainly tied to genes, to remove hip dips. Instead, focus on strengthening the muscles in the hips, thighs, and buttocks. Cultivate a healthy lifestyle that supports overall wellness.
Surgical options like fat injections or silicone implants may be offered to fill in hip dips. However, give the risks, costs, and possible side effects of such steps a serious thought and discuss your personal needs and aims with a qualified healthcare provider. Given that hip dips are a normal part of the human body shape, think about whether accepting this natural feature and focusing on overall health and hip function is a healthier and more lasting approach.
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