What Are Hip Dips? Causes & Solutions

Have you ever looked in the mirror and noticed that your hips are not perfectly rounded, but they actually have small indentations in them? This is a normal phenomenon that is referred to as hip dips.

Many women have hip dips, and while a lot feel ashamed of their dip hips, they are actually quite normal. However, if violin hips are giving you a lot of anxiety, there’s no need to worry.

In this article, we will provide you with all the information you need about hips dips, including how to get rid of hip dips, what causes a hip dip, and everything else you need to know.

Why Do I Have Hip Dips?

As with many body parts, the main hip dips cause is the shape of your pelvis. They are common in both women and men, although women tend to feel more insecure about them.

While many people compare hip dips vs. love handles, the main difference is that hip dents do not have much to do with body fat. They are simply a natural result of what your body looks like and a natural body part.

Hip dips may also be known as high hips, hip dents, or violin hips because of what they look like. They are normal and despite what you may see on women on social media, there is nothing wrong with you if you have hip dips.

Many women, may also experience stretch marks on their buttocks, which are also completely normal and are usually caused by rapid growth, such as pregnancy weight gain or overall weight gain.

What Causes Hip Dips?

Hip dips are caused by high hip bones, which happens when you have a wider pelvis that sits higher up. There will be a little bit of a dip between your hip bones and the femur bone, which is what causes slight dips in your hips.

what are hip dips

Hip dips are quite normal, but they have become the latest body part to be targeted on social media.

We often see pictures of women and celebrities with beautiful, rounded hips, which makes many people who have hip dips to feel insecure and start wondering how they can get rid of hip dips, especially when they don’t have a personal trainer on hand.

It is not easy to get rid of hip dips completely without surgery or fillers, but it is possible to reduce their appearance to something that you much prefer.

How to Get Rid of Hip Dips?

If you have been suffering from anxiety over your hip dips, you’re not alone. There are, however, plenty of ways in which women can reduce their appearance through exercise and other methods.

1. Lower Body Exercise Targeting Hip Dips

Since hip dips are the way that your lower body parts and bones are structured, it will be difficult to get rid of them through exercise alone. However, certain glute exercises are meant to build muscle mass in your lower body, which can help to decrease the appearance of hip dips.

You will particularly want to focus on exercises that target your lower body, such as different types of lunges, leg raises, bridges, hip thrusts, dead lifts, and different types of squats.

Once again, these different exercises will not get rid of hip dips completely, but they will reduce the appearance of hip dips due to the fact that they target the gluteus minimus and gluteus maximus, which, in turn, will somewhat fill out the area where your hip dips are.

2. Hip Dip Surgery

Another and perhaps more extreme way to get rid of hip dips is through hip dip surgery. This and fillers, which we will discuss in more detail below, may be the only ways for you to truly eliminate the appearance of hip dips.

hip dip surgery

Essentially, fat is removed from one area of your body and injected into the hip dips area to smooth out the curvature of your hip dips. The fat is removed from your body using liposuction from areas such as your inner thighs or stomach.

Then, it will be injected into the hip dips area. You may experience some pain afterward for about two weeks. In addition, the results of hip dips surgery may not be immediate.

In some cases, it can take 6 months for you to notice the changes in your body and the reduction in your hip dips. If your hip dips are making you feel insecure, it may be worth speaking with your doctor about this procedure.

3. Sculptra Filler

If you are a little hesitant to go under the knife, you can also get rid of hip dips using filler, particularly Sculptra. Sculptra is a dermal filler that is approved by the FDA to get rid of lines and wrinkles by boosting your body’s natural production of collagen.

Unlike Botox or implants, Sculptra will not affect your natural movement due to the fact that it produces natural results for your body. It is minimally invasive and you will be able to resume your daily activities after you get the treatment.

You have more control over the way your body looks in the end because the filler is injected. It will usually take about 2-3 weeks for you to see the natural results due to the fact that the filler’s effectiveness relies on the build-up of healthy tissues in your body.

The results can last for up to 2 years and it is recommended that you get maintenance sessions to keep your new body shape and appreciate the hip dips before and after as much as possible.


While many people may be wondering ‘what is hip dip,’ whereas others may feel insecure about the fact that they have hip dips, the fact remains that hip dips are a natural part of your body and simply are a reflection of the shape of your pelvis.

Most women have them and they are nothing to feel embarrassed about. However, if they are making you feel very insecure, there are some ways for you to reduce the appearance of hip dips that we listed above. Or you can read our article on how to get a bigger butt fast, so you can enjoy what your new, rounder hips look like.

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