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What are Hip Dips?
Hip dips are the inward curves that can be seen on the sides of your hips just below your hip bones. For some, they are barely relevant; for others, they are more pronounced. They happen where the skin is connected to the inside of your thigh bone: Although hip dips are often confused with something that requires “fixing,” they’re not a flaw. They’re just pieces of your bone structure. How prominent they are depends on your body’s own natural shape — your pelvis, muscles and fat distribution.
The Most Common Causes of Hip Dips
They come in every shade, but not everyone perceives them in the same light.
Here’s why they appear more in some than others:
What Do Hip Dips Feel and Look Like?
They are not a condition or illness — they are simply a natural shape. But how they manifest can vary from person to person.
This is the most obvious indication of hip dips — an inward curve on the sides of the hips, particularly noticeable tighter clothing. It is more apparent in particular body types based on the distribution of muscle and fat.
Hip dips can cause fitted clothes to sit unevenly around the hips at times. This can be uncomfortable or even feel self-conscious, especially if you are comparing your shape with “ideal” body shapes shown on the internet. It’s not about the clothes — it’s about your natural curves and the way they sit and interact with fabric.
Some people start to view their hip dips as a defect, largely because of unattainable beauty standards. Such perception may impact the level of confidence one feels donning particular styles or in social gatherings. Keep in mind that what you’re feeling is more comparison than an actual physical problem.
Weak glute or hip muscles could also make dips more prominent.
If the surrounding musculature is underdeveloped the gap between the hip and thigh can appear deeper. Some people find this out when they neglect side-glute work and only do your “big” leg exercises. Toning those muscles won’t remove dips, but can help bring greater balance and muscle tone.
There’s nothing to worry about in a medical sense. But if the way you feel about your body is negatively affecting your mental health and/or self-esteem, I think it’s always a good idea to talk to someone.
Seeking Professional Help for Hip Dips
Everyone has different bodies, if you’re feeling bad about your body image, or feeling pressured to change how your hips look, talk to a trusted health or wellness expert. Personal trainers, body-positive influencers or mental health professionals can help you reorient the focus away from looks and toward acceptance and strength.
Hip dips are a natural part of your structure, primarily determined by the way your skeleton is formed. The dip develops in a cavity between the top of the hip bone and the top of the thigh bone — and not because of fat or lack of exercise. Where muscles lie also matters, since some people have higher-placed muscles that allow for more noticeable curves. Fat distribution is different for everyone; some people are allotted extra fat in the hip area, while others are gifted fat areas that make them more personally perceivable as hip dips.
Hip dips may be more pronounced for some people with certain lifestyle factors and habits. Less body fat, particularly around the hips and thighs, can lead to more defined dips as volume smooths the region. Lack of muscle tone or use of preventional muscles or even a sedentary lifestyle could also be a factor leading to a more profound dip. And even overworking certain areas with an imbalanced lower body can create muscle imbalances.
If you find that you’ve always covered your hips or consider wearing specific garments that exaggerate them to be out of the question, it would be indicative that you are over-consumed by what might be a normal region on your body.
Trying to “work out” your hip dips can result in overtraining, exhaustion and disappointment — particularly if the expectations you have of your body come from edited photographs.
Over time, the incessant notion that something needs fixing even when it isn’t wrong at all can resonate fear with vulnerabilities, and result in low self-esteem and poor body image.
Having unrealistic expectations of achieving a “perfect” frame through cosmetic treatments can result in regret or disappointment.
Hip dips cannot be eliminated but exercises such as side lunges, hip abductions, and glute bridges strengthen the muscles around your hips and thighs. This added muscle can make for a fuller appearance that smooths out the dip. It’s not going to change your bone structure, but it does get the overall tone and balance better.
Balance your glute workouts
Squats or deadlifts work the glute max, but hip dips respond better to training the gluteus medius and minimus. These muscles are located more in the upper and outer portion of your hips. Filling in the dip area naturally, strengthening them brings a more rounded shape.
Maintain a healthy body fat level
The body fat contributes to the structure of your body. If you’re leaner, there is a deeper indentation between the hip bone and thigh. Adding a healthy amount of fat to your body, especially when combined with a strength-training program, softens the look of hip dips and adds filling where you want it.
Avoid comparing your body online
Images on social media are often heavily edited or angled, hiding natural traits such as hip dips. Comparing can create dissatisfaction with your body. Breaking this habit allows for a healthier self-image and relays the message that hip dips are normal.
Improve your posture
Posture can accentuate the appearance of hip dips. Good posture keeps your pelvis and spine in alignment, which makes your body look balanced. It won’t erase dips but can lessen their appearance.
Stay active and avoid a sedentary lifestyle
Get moving regularly to avoid losing muscle mass in your lower body.
As sitting and being sedentary weakens your glute and thigh muscles, which can create a more cave-like appearance in the hip dip area. Staying active helps strengthen those muscles and keep them healthy. Even basic motion like walking or gentle workouts assist maintain better shape and muscle tone.
Eat a muscle-supportive diet
Protein, healthy fats and key nutrients allow you to put on and maintain muscle mass. Getting adequate nutrition and exercising are both key to supporting the growth of the glutes and elasticity of the skin. That creates more volume around the hips, which helps to create a natural smooth out of the dips.
Some clothing styles accentuate natural curves and dips owing to tight fits or certain fabrics. But wearing things that smooth your silhouette without squeezing your hips makes you feel much more confident. High-waisted pants, flared skirts or thicker fabrics tend to create a more seamless appearance.
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