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As you look in the mirror after a shower, you may notice you have “hip dips”—indentations between your hip bone and thigh. Although they’ve been getting a lot of recent attention on many social media platforms, hip dips aren’t a medical term or diagnosis, and they are completely normal. 

Plenty of content creators claim they can “fix” your hip dips, making some individuals wonder if these curves are a problem. Read on to discover what causes hip dips, available cosmetic treatments at Bay Area Plastic Surgery with Dr. Leonard Gray, if hip dip exercises really work, and whether they need to be addressed at all. 

What Are Hip Dips, and Why Do I Have Them? 

Hip dips describe the inward curve of skin and tissue below the hip bones, right above your thighs. Also called “violin hips,” this anatomical feature appears more often in women, but men can have them, too.

Some influencers will say hip dips are caused by excess weight or weak muscles, but this feature has nothing to do with your fitness or health. Hip dips occur based on the bone structure of the pelvis and leg bones, which are decided by the genes inherited from your parents. 

The Science Behind Hip Dips: Bone Structure vs. Fat Distribution 

To understand the science behind hip dips, you first need to know the bones underneath and how fat distribution can play a part. Your pelvis is a group of bones that connect the bottom of your spine to your leg bones. It has three parts, the ilium, ischium, and pubis, but the ilium is the main character in your hip dip story. 

The ilium is the widest part of the pelvis. This is the bone you feel sticking out to the side below your waist, and it creates the first pelvic curve that gives your hips their rounded shape.

The next curve comes from the top of your thigh bone (femur), which has a round head and fits perfectly into the hip socket in your pelvis. This connection creates a second curve below your ilium. These two curves may be hidden by fat, but if your ilium sticks out more than average, it can create a dip below. 

Fat distribution plays a smaller role in hip dips, but it can exaggerate the shape. For example, if you store more fat in the hips and thighs, hip dips may be less noticeable. But if fat spreads more evenly or gathers in the abdomen, hip dips may be more defined. 

Are Hip Dips Normal? Understanding Body Variations 

Hip dips are completely normal and do not affect how well the hip joints and muscles work. The terms “hip dips” and “violin hips” were coined by fitness influencers and are not considered a medical diagnosis.

Some individuals still wish to lessen the appearance of their hip dips for aesthetic reasons, and the internet is bursting with techniques to “fix” them. Below, we’ll explain just how far exercises and natural remedies can get you, and which work best. 

Can You Get Rid of Hip Dips Naturally? 

You can’t get rid of hip dips through exercise and lifestyle changes because they are created by your bone shape and muscle and fat distribution, which can’t change. You can lessen the prominence of your hip dips by staying fit and lowering overall body fat. However, as this feature results from your skeleton and other genetic factors, natural remedies won’t be able to erase them completely. 

Hip Dip Exercises: Do They Really Work? 

Exercise will not fill in your hip dips because no amount of exercise can change your skeleton or direct where your body stores fat. However, hip exercises are effective at building core strength and preventing potential back and hip pain for years to come. So, even though they may not remove the dips in your hips, exercises focusing on this area still have plenty of benefits. 

Cosmetic Treatments for Hip Dips: Brazilian Butt Lift & Fat Transfer 

Since hip dips are more pronounced by excess abdominal fat and are less visible with more fat in your hips and thighs, some turn to cosmetic treatments to redistribute their fat and minimize their dips. To do this, Dr. Gray performs a Brazilian Butt Lift (BBL).  

BBL is a type of fat transfer that removes fat cells from one area of your body (typically the abdomen, thighs, or arms) via liposuction and strategically injects them into your buttocks for a lifted fuller appearance. With less fat in your abdomen and more in your buttocks, hip dips may be less noticeable than before. 

Hip Dips vs. Hourglass Figure: What’s the Difference? 

Where hip dips refer only to your hips, an hourglass figure encompasses the overall proportions of your bust, waist, and hip shape. An hourglass figure typically includes a curvier silhouette: a small, well-defined waist and larger hips and bust.

This body type can be more influenced by diet and exercise, whereas hip dips are decided by your bone structure and how your body distributes fat and muscle. Because these two terms describe different body features, you can have both an hourglass figure and hip dips. 

Embracing Your Natural Shape: Why Hip Dips Are Beautiful 

In today’s world of social media influencers and ever-changing beauty standards, it’s hard not to feel pressure to conform to society’s “ideal” body. If you have hip dips, know they are completely normal and plenty of people have them. Your hip dips are a beautiful aspect because they are a part of you. Celebrate your body, practice self-love, and embrace what makes you exquisitely unique. 

Schedule Your Consultation with Dr. Gray Today

Don’t let social media impact your relationship with the shape of your body. Renew your appearance with one of the Bay Area’s premier plastic surgeons, Dr. Leonard Gray. Contact Bay Area Plastic Surgery at (628) 265-0218 or complete our online form to schedule your consultation today.