What Are Hip Dips? Can Hip Dips Go Away?


The world is full of nonsensical ideals of beauty and women of all body types find something wrong with themselves. Hip dips are a supposed flaw that affects well-trained women as well as super thin or slightly plump women. We’ll explain where the dents on the hip come from and how you can train them away – if that’s what you want because the small indentations are absolutely nothing bad.

What are hip dips?

Hip dips are small dimples at the level of the hip bone that women can get regardless of their weight. Often you can even see them particularly clearly in very trained women, which is why there is also the theory that they are caused by “wrong training”. If you also have a little more fat on the lower abdomen, the effect is increased. The dents are particularly visible from the front, but also from the rear.

However, hip dips should not be viewed as a bad thing. Many people even find them attractive. There’s a trend on social media that’s celebrating them. It is important to know that these are completely normal body characteristic that is primarily related to the bone structure.

Where do hip dips come from?

Hip dips are primarily a result of predisposition. The relationship between the pelvic bones and thigh bones is crucial. The further apart these are, the more likely it is that a dent will form in the space between them. Small fat pads on the lower abdomen, but also on the thighs can increase this effect. The same applies to tight, slightly cutting underwear. But the muscles also play a role. Because the buttocks and thighs consist of different muscle groups. If these are trained unbalanced, the hip dips can arise or be intensified.

Can hip dips be trained away with workouts?

So the question arises: How do you have to train your muscles to avoid or get rid of hip dips (if you want to)? The gluteus musculature consists of three muscles, the large gluteus maximus and the gluteus medius and gluteus minimus. For a round bottom, these should be trained in a balanced way. The best way to do this is with full-body exercises like squats. In addition, special exercises for the butt muscles should also be included in the workout. There is a regular debate among fitness YouTubers as to whether abduction, i.e. lateral training of the gluteus medius and minimus, reduces or increases hip dips. Basically, you ride best when you don’t just focus on one muscle group, i.e. not just exercises for the lateral glutes, but also not only doing exercises for the gluteus maximus.

It is important that the buttocks are trained at all because even if the thigh muscles are too strong compared to the buttocks muscles, this can increase the hip dip effect. Whether you can completely avoid hip dips through exercise also depends on how strong your predisposition is.

Read also: Has the Quest for a Permanent Weight Loss Solution Ended?

Can you fill hip dips?

While hip dips aren’t a bad thing, many women want to get rid of them and, if exercise doesn’t help, even consider plastic surgery to achieve that goal. In fact, depending on the body fat percentage and the desired result, you can either inject them with your own body fat or with hyaluronic acid. However, such treatment can cost several thousand euros. Everyone has to decide for themselves whether it’s worth it to meet the ideal of beauty.