‘How To Get Rid Of Hip Dips? – What Are Hip Dips And Why The Heck We Have Them?’ – Monica May
Ever heard of HIP DIPS? If you have, I bet you’ve googled “how to get rid of hip dips”.
Maybe you’re doing it right now…
Just stop for a second, because you’ve come to the right place.
I’ve struggled with my hip dips for a while now, and today I’m telling you all about it!
From why do we have them, to what are hip dips and how can we get rid of them.
First of all, let me tell you that you are not alone in this.
We are all there on the struggle bus with you, because, well, we are girls, and I feel like everything’s harder for us :)
Apparently, other than our ‘superpower’ to store fat twice as faster than men do, and the ability to build muscles and burn fat twice as slower, we can thank for having hip dips too.
HOORAY!!!
We had them since forever.
However, this trend of realizing we have hip dips and obsessing ourselves with ‘how to get rid of hip dips’ started just a few years back.
It’s been quite a journey for me too, so I decided to do research and dedicate this article to every single girl out there struggling to get rid of hip dips.
Let’s clear out this hip dip dilemma and dig up a bit to find out:
- what are hip dips,
- why the heck we have hip dips,
- how to get rid of hip dips,
- my ULTIMATE hip dips fix workout.
Let’s not waste any second longer and head on to those dips.
What Are Hip Dips?
Why Do We Have Hip Dips?
So, what are hip dips?
This thing we all refer to as a “hip dip” (aka violin hips) is actually the slight inward curve just below each hip bone.
They occur when your hip bone is located slightly above your femur, which causes muscle and fat to go inward.
Every single one of us has them because that’s just how anatomy works.
It’s all in the bone structure actually.
We are all born with a hip bone and a femur bone, and the distance between these bones decides how big of a dip we’ll have.
For some of us, it will be more visible, because you have a higher hip bone, or you have wider hips.
Our hip bones and trochanter major are also responsible for this, and the size and form of our dips are very individual and vary from one person to another.
That’s why some of us have bigger dips than others.
I, for example, found out about hip dips when I got fit.
Before, I think they were covered with a layer of body fat or something, and I just never knew about them.
When I started eating healthy, and I started exercising daily for a few months: TA-DA!
As my body and booty started to build some lean muscle mass, the fat around it was completely gone, my hip dips just sunk down and I couldn’t do anything about it.
And I’m not the only one, you’re about to see some of the hottest fitspo girls out there, that have hip dips in common.
In fact, they suggest that worrying about having hip dips is same as worrying about having a nose – some of us have bigger than others, but it’s a bone that is there for a reason and it’s just a part of who we are.
It’s what we’re made of, our human anatomy.
How To Get Rid Of Hip Dips?
Can We?!
I will lie if I say we can get rid of them completely because the truth is we can’t :(
I’m sorry for saying this, girls, but it ain’t gonna happen, not the natural way anyway.
Through proper diet and workout, we can minimize the hip dip to a certain extent, but that’s depending on body type and muscle and fat distribution.
However, getting rid of them completely is not really possible.
we can’t lose them since they are not like belly fat or love handles – hip dips are purely genetic.
But, does everyone have them?
Yes. We all have them. They’ve always been a part of the women’s body.
And it’s really important to realize that before letting plastic surgery set our beauty standards and want to get rid of hip dips in the first place.
No offense to anyone.
I get why women reach for plastic surgery and get hip augmentation or fat transfer – that’s their own body and their own choice.
To be honest, I am okay with everyone doing what they want to their own bodies.
I just feel like Instagram and social media overall has decided that our flaws are a problem that we have to deal with.
And this is what really bothers me.
We just have to learn that having flaws is normal and something we all actually have, and that’s nothing to be ashamed of.
I know women are always on the hunt for those curves.
I’m not going to deny that they look fabulous, however, any fitness athlete, curvy girl, your favorite fitspo, even Marilyn Monroe had incredible curves, yet she had dips herself!
Let’s take Linn Lowes for example.
She looks just STUNNING. Every single muscle popped out, her glutes are just glowing, yet she has the dips.
And, she’s not afraid to show them.
In fact, Linn talks about them on her IG encouraging girls to love themselves.
Another one, Jelly Devote, one of the most REAL fitspo you’ll meet.
She is not ashamed to show the world that posing can hide anything when in real life everything’s different.
And Marisa Taylor
Violeta Costas @violetacostas
Josephine Scriver @josephineskriver
Should I go on?
Now let me ask you this, would you say that the one thing these girls have in common is hip dips?
HELL NO!
What these girls have in common is absolutely stunning bodies, they look healthy, they respect and love themselves and they look amazing, fit and just gorgeous.
What they have in common is eating healthy and working out hard!
Check out all-in-one program right now >>>
They also have cellulite, stretch marks and all of that stuff everyone has.
But most important of all, they all love themselves!
And we should all start practicing that one too, instead of constantly trying to correct our flaws.
Is There Exercise That Can Make Them Less Visible?
I believe working out in general, especially doing strength training, will help you make the best version of your body, and will give your dips a better look.
If you are not working out already, I warmly suggest you to start right now. ( If you don’t know where to start, check out my workout program).
Losing weight, in general, will help you
However, when it comes to spotting those hip dips, my suggestion would be to try and build your Glute Medius.
You can see on the picture with the human anatomy, that’s the muscle between the hip bone and trochanter major.
For some people with small dips, this might help, but it won’t get rid of any real hip dips and it won’t get you wider hips. It will help with the overall looks of your whole butt area tho.
I’ve personally tried working on it, and I like the results. It didn’t work that much for me with the hip dips but I like the shape I got from doing these workouts.
I see girls have some results when working on their Glute Medius, they have improved their dips a bit, but you’ll never fill them out completely as I said, unfortunately, that’s absolutely impossible.
The thing is that this muscle is really hard to target since is a pretty small one.
However, I packed up the ULTIMATE hip dips workout for you, so let’s jump right into it!
My Hip Dips Workout
Here’s my ULTIMATE HIP DIPS FIX workout routine >>>
Booty band is essential when trying to target the side glute muscles and your hip dips, so make sure to get one.
You’ll also need a kettlebell or a dumbbell for the two heavyweight exercises.
For those of you who don’t like workout videos, here’re are the exercises.
Perform each exercise for 30 seconds, with 15 seconds rest between the exercises.
Once you finish with the 10 exercises, take a minute rest and do another round.
1. Banded Jumping Jacks
2. Hollow Body Pull Aparts
3. Heavy Sumo Squats
4. Side Leg Raises Left Leg
5. Banded Jumping Squats
6. Side Leg Raises Right Leg
7. Kettlebell Deadlifts
8. Compass Squats
9. Banded Glute Bridges
10. Banded Side Walks
Get more legs and booty exercises here >>> Get Sexy Legs With The Best Leg Day Exercises
Also, you have to check out my all-in-one workout program RADIATE to lose weight and get fit!
You can try out day 1 here:
It’s only 20 to 30 minutes a day, with over 100 different exercises to keep it diverse and fun, plus you can do it in the comfort of your own home, with minimal equipment.
This program helped me so much with my fat loss, plus it helped me tone some serious muscles around the glutes and hips, to minimize my hip dips.
Give it a try >>>
Start Eating Healthy
Cleaning up your diet is the most important thing when it comes to any body goal.
This will help you get healthy, fit and burn more fat in general, especially in the places you don’t want it such as the hip dip area.
So, make sure to clean up your diet and get in the right nutrition balance to get the best results.
Incorporate a healthy diet, loaded with lean proteins, healthy fats and complex carbs, and lots of veggies and greens.
Now, since sticking to a diet and eating healthy overall can be a real struggle itself for many of us, I made a meal plan with the exact same diet I used to get fit.
If this is something you struggle with too, go ahead to check out my all in one program.
You’ll find a meal plan there, with daily schedules and over 100+ healthy recipes you are going to fall in love with!
Girls, I Really Hope I Helped You Figure Out The ‘How To Get Rid Of Hip Dips’ Dilemma!
Maybe not with getting rid of hip dips, but with making sure you accept them as a part of you.
Hip dips do not define you and they most certainly shouldn’t be the reason why your confidence is low.
You are beautiful and you are gorgeous, and you shouldn’t let some imaginary standards control your self-love and self-respect.
We’re not perfect and that’s what makes us beautiful!
Learn to love yourself as you are and focus on health instead of obsessing with perfection.
It’s all about how you feel inside out in the end, not some beauty standards.
Remember, you are beautiful!
Don’t forget to share this article with someone who really needs to hear this.
Till next time!
xo,
Monica
Thank you for this…
I kept seeing ads pop up about getting rid of hip dips. It made me self conscious about something I didn’t even realise I should be self conscious about!
After reading this article, I am happy to say I have hip dips – and they ain’t going anywhere!
Girl, I’m so happy to hear this!
It means the world to me to know that I’ve inspired you to love and accept yourself as you are <3
Keep loving yourself!!!
Thank you so much for this blog!
I have been seeing this trend more and more on social medi and I didn’t realize how much I’ve beem thinking about it until I found myself searching how to get rid of them on Pinterest. I teach body positivity with my female clients always and whether it’s dips or a certain weight, there will always be something to focus on. Healthy is sexy ❤️
Robin,
I’m so glad you’ve stumbled upon my hip dips article.
I have so many things I want to spread among you girls about self love, self acceptance and focusing on health instead of aiming for perfection.
We’ve all been there, struggling to get rid of those dips, build that booty, get rid of cellulite… But, once we understand that we’re all different and unique, and some things are on our anatomy to blame, we can’t do anything about them and we shouldn’t obsess with them, it all becomes much easier.
In the end, it’s all about how you feel inside out and what you are willing to do for your body and health, not some dips that are actually there for a good reason :)
You are all perfect to me girls!
XO,
Monica
Thank you so much for this! Ever since I identified my hip indents as the thing that ruins my bikini/lingerie pics I’ve been so self conscious of them. :^( Mine are really noticeable and I knew they were caused by bone structure and I felt like there wasn’t much I could could do to “fix” them because of that. Before this I haven’t really seen much positivity for them but after seeing the insta girls pics I realized they can be kinda hot. I like the way they emphasize the larger, more muscular thighs. Now it’s just more motivation for me to get fit! Cheers!
Elle,
I’m so glad to hear you’ve accepted the existence of your dips and learned to love them.
I did too, and I’m freaking happy about it!
Plus, I know your comment will be really helpful for other girls reading this article, so THANK YOU GIRL :*
Hugs!!!
Great article and information!
Glad you like it :)
Hugs!
Thank You For The Tips. I was worrying about them but I’m staying fit.
Yay!
I’m so happy to hear my tips helped you :)
Hugs :*
Thank you for being realistic and positive! I loved this
Vianey,
I’m so happy to hear that!
Hugs <3
Good article, very informative. For the past six months I’ve been doin a lot of squats, and I’ve noticed that my thigh and seat muscles have gotten bigger resulting in these hip dips. Hardly noticable, but I was curious about them. I might do a bit of work on the gluteus medius just for estetic reasons, but I’m bretty satisfyed with just the knowlege.
Irene,
Glad my article helped!
Hugs,
Monica
Thanks for the confirmation have not been able to get rid of them, surgery it is I hate my hip dips
Sorry to hear that :(
Hope I helped with this article..
Thanks for this article… before this I was googling and looking on Pinterest ways to get rid of hip dips. But now I can truly accept them as a part of me thanks to you! Stay healthy and strong girls✌️
Maddie,
Way to go!
Hugs <3
Thank you so much!!!! I honestly was trying to build up my butt and noticed my hips dips. But after seeing all those people rocking them I decided they weren’t so bad after all!!! But I am tryi g to make them less noticeable and the tips are sooo helping!!!!!!
Madelyn,
I’m so glad you came across my article and happy to hear you accepted your dips after all.
Keep it up, girl!
xoxo
Thank you for this, is the most positive article I ever read about hip dips. Now I can see that as a unique thing on my body I guess, thank you so much really, very informative and realistic, that was all I needed. ❤️
Natalia,
I’m SO glad you liked my article and found it inspiring… It means the world to me, girl!! :)
Comments like this are the reason I keep writing articles on a daily basis.
Thank you so much!
Love,
Monica
Omg, so glad I read this! I started building my booty with hopes of achieving that hourglass shape but to no avail! The hip dip became apparent. I’m just glad that a healthy body is being advocated and that a healthy body (no matter what it appears to be) is the real goal! Thank you!
Sarah,
I’m so glad to hear this!
Keep it up, girl!
Hugs,
Monica
Just letting y’all know… this is a body pot ivory trend people are only supporting it becuase it doesn’t fall into beauty standards… if you really want to fit into beauty standards you can’t have hip dips and that’s just how it goes… guess we’re the defective pieces
So funny, tonight I am in the gym….looking at my obvious hip dips thinking why! Why! I figured they were from years of training and I knew it was bone with no fat….but I looked at others and thought why me? I am 5′ 100 pounds so no can’t gain, can’t lose. I can only do so much weight at this point. 60 years old. I was talking to three of the trainers, and only one knew what it was. I came home and wanted to read about it….glad to see others with it. I do have Jellydevote on my Instagram, guess I just never really concentrated on her hip dips…lol
So in my ending conclusion I can only say I should be thankful for my still muscular build and strength. I guess I will show off my hip dips with a smile to all those 20 somethings…..
So funny, tonight I am in the gym….looking at my obvious hip dips thinking why! Why! I figured they were from years of training and I knew it was bone with no fat….but I looked at others and thought why me? I am 5′ 100 pounds so no can’t gain, can’t lose. I can only do so much weight at this point. 60 years old. I was talking to three of the trainers, and only one knew what it was. I came home and wanted to read about it….glad to see others with it. I do have Jellydevote on my Instagram, guess I just never really concentrated on her hip dips…lol
So in my ending conclusion I can only say I should be thankful for my still muscular build and strength. I guess I will show off my hip dips with a smile to all those 20 somethings…..
Mindy,
Yes, It’s so funny we never realize Instagram fitspo girls actually have flaws too, yet, the flaws are the only thing we see when we are facing the mirror.
Learning self-love and self-appreciation are the most important things when you’re on your weight loss journey.
So I guess realizing we are not perfect is a completely good thing :)
Hugs,
Monica
Thank you so much for realising that we are beautiful just the way we are ,
So happy that you shared this information. Loving your body is key. Thank you so much.
I’m so glad you like it!
Love,
Monica
Oh my gosh this generation freaks me out!! Hip dips- what will someone thing of next to make us women feel bad about ourselves. Can you even imagine a man going around with destroyed self esteem because of his “hip dips” I get the issues we face ladies, but gosh darn it I’m just NOT going to feel bad about one more thing on my body! You are all beautiful, and obviously hard working ladies just let those beautiful hearts show, flash your best asset (your smile) and enjoy your life
YES! SO, MUCH, YES!!!!