Can Hip Dips Go Away: Facts And Myths

Can Hip Dips Go Away

Mai DelacruzByMai Delacruz
Updated on 8/9/2022

Can hip dips go away is the topic of discussion in this article? The depression that results when the hip bone protrudes from the hip socket and is not covered by muscle or body fat is called violin hips. This indentation can also be referred to as hip dips. There are a lot of misconceptions regarding the impact that hip dips have on your body, even though they are entirely natural.

The following is a description of hip dips, followed by a discussion of whether you should be concerned.

What Exactly Are Some Hip Dips?

What Exactly Are Some Hip Dips?

Hip dips are an inherent characteristic of the human body, but for some people, they can be painful, or even something they wish wasn't there. This is because hip dips are a natural component of our anatomy.

A number of bones and muscles come together to form what we refer to as "the hip region." The hip bone, sometimes known as the innominate, is the name given to a specific bone in the body. Usually found in men and women, this natural dip occurs when a bone in the hip protrudes out to either side of the hip joint. When you do hip dips, the top of your hips will go down between the posterior superior iliac spines, two of the bones that make up your pelvis (PSIS). The hip dipping may be observed when the individual is standing with a neutral posture, and their weight is balanced equally on each foot.

The degree of these dips varies from person to person. Still, individuals with slimmer body types have more apparent drops than those with more voluptuous hips since less fat covers the hip area in those with thinner body types. In most cases, the hip bone and the muscles surrounding it are not a concern unless they start to protrude from your body or make you feel uncomfortable about yourself. Symptoms such as these should be reported to your doctor.

A number of variables, including heredity and lifestyle choices like nutrition and exercise, can contribute to a change in the indentation of hip dips to varying degrees. It is possible that having hip dips does not always indicate that your hips will always have such a vast or slight indentation. Diet and exercise can assist control hip dips if they make you self-conscious about your appearance.

Several approaches may be used to eliminate hip dips; however, there is no assurance that this will eliminate the problem.

Why Do People Have Hip Dips?

What causes hip dips?

Your hip bones, which do not have a lot of skin and fat covering them, are the root cause of hip dips. The degree to which one's hips drop can be influenced by factors such as heredity, weight gain or decrease, or previous hip surgery. Your hip dips are a natural feature of your hip bones that connect to your pelvis, and the genes in your body govern the form of your pelvic bone structure. Because of their connection to the hip dip area, your pelvis and hip bones contribute to establishing the state of your hip dips.

Although you can't modify your hip bone structure by exercise, weight reduction, or any other technique, you may help fill the indent by adding muscle or fat. Hip dips are a component of your hip bone structure that is irreversible. Hip dips are caused mainly by heredity, although they can be made more noticeable by gaining or losing weight and by increasing or decreasing the amount of muscle or fat in the body.

The ability to do hip dips is one indicator of overall health and fitness. You ought to be proud of your hip dip and make an effort to strengthen the muscles in that area so that you have more power and less fat. They can develop in both males and females, regardless of how physically active they are. Remember that you are more likely to experience hip dips and weight increases as you age.

Is It Ok To Perform Hip Dips?

Is it ok to have hip dips

You have a hip dip may make some people uncomfortable, but you should be proud of it because it does not impact your health or movement in any way. Hip dips are natural and do not require medical attention unless accompanied by significant discomfort. Hip dips are a natural feature of an individual's bone structure and do not alter over time; nevertheless, the degree to which they are pronounced varies significantly from person to person.

They are all natural occurrences, and none necessarily indicate whether a person is in shape or out of the body.

How Are Hip Dips Eliminated From The Body?

How can you get rid of hip dips?

Because they are an inherent component of your bone structure, it is impossible to eradicate them. On the other hand, you may enhance your hip dips by performing exercises that focus on the hips, such as squats, hip thrusts, workouts that target hip abduction, and extensions of the hips. 

To get the most out of hip dip exercises, let's take a closer look at how they should be conducted.


hip dips  Squats

To perform squats, you should first stand with your feet placed approximately hip-width apart and your toes pointed outwards just a little bit. When performing squats, it is natural for the body to lean forward or backward as it would on a boat; thus, it is essential to ensure that this does not happen to you. To activate your core muscles, draw your abdominal muscles toward your spine while simultaneously contracting your glutes. Put both hands on the table before you and clasp them together.

Now, continue lowering your hips by bending your knees until you are in a squat posture. Be sure to maintain your back straight and not stick out your butt while you do this. You should go as low as is comfortable, but you should be careful to keep your lower back flat during this movement. Although it will be challenging initially, it will become easier the more you do it.

You must have a monitor with you as you execute squats to check to see if your hips are dipping to the appropriate level.

Thrusts Of The Hips

Hip Thrusts

You will need a bench or box around 12-18 inches high to conduct hip thrusts. You will need something that will allow you to rest your upper body while maintaining the hips lifted above the level of the floor.

While keeping your upper back and arms on the box or bench, position your feet, so they are adjacent to each other with a slight outward tilt of the heels. After lowering your hips into the box, perform an upward thrust using the muscles in your hips while simultaneously contracting your glutes at the finish of this exercise. It would be best if you remembered that when performing hip thrusts, you should not allow your lower back arch. This is because arching your lower back can cause injuries, so you should always ensure that you execute these exercises correctly.

Hips Dips Workout | 10 Min Side Booty Exercises

Abduction Of The Hips

Hip Abduction

Beginning in a standing posture with your feet hip-width apart and knees slightly bent, you will want to position yourself such that you can execute hip abductions, which are also known as the standing side leg lift.

When working on your hip abduction, you want to ensure that your shoulders are down and that your core muscles are engaged. As long as you accomplish these things, you shouldn't have much movement in your lower body.

Now, while keeping the other leg straight, pull one of your legs out to the side using the muscles in your hips.

Make sure they are completed correctly every time and do just what feels comfortable to you. Make sure you do not bring the hip out too far since it can lead to damage. To avoid this, make sure they are performed correctly every time.

Should you need a more challenging workout, you may add an ankle weight or a resistance band to the routine.

Extensions Of The Hips

Hip Extensions

To begin this exercise, also known as a glute bridge, you must lie on the ground bent over and your feet flat on the ground, approximately one foot away from your buttocks.

The next step is raising your hips off the floor while simultaneously extending your body, hips, and thighs upward toward the ceiling and contracting your glutes to finish this action. Repeat the movement as often as you feel is required while bringing your lower back to the floor. This is a fantastic workout for your hamstrings and glutes; your glutes are the muscles in your buttocks.

It should not be as difficult for you to do hip dips now that you are familiar with squats, hip thrusts, hip abductions, and hip extensions. On the other hand, hip dips may be more effective by performing a few straightforward exercises focusing on the hip muscles.


Hip dips are natural

Hip dips are natural indentations in the hip bones that need not be treated by a doctor unless pain is associated. If there is pain involved, hip dips may require medical attention. The depth of one's hip dips varies from person to person, yet everybody has them. They are brought on by the nature of your skeleton but may be alleviated by performing squats, hip thrusts, abduction exercises for the hips, and hip extensions.

A healthcare expert or a medical provider should be consulted as soon as possible if you have any more questions or if you are experiencing hip pain.

As a result, you no longer have to worry about asking if can hip dips go away