If you have ever noticed a slight indentation or dip on the sides of your hips, you may have wondered what they are and why you have them. These indentations are called hip dips, and they are a natural and common feature of your body shape. However, some people may feel insecure or unhappy about their hip dips and may want to get rid of them or make them less noticeable. In this blog post, we will explain what hip dips are, why you have them, and how to get rid of them with some effective exercises.
What Are Hip Dips?
Hip dips are the inward curves that form below your hip bones and above your thighs. They are also known as violin hips, shelf hips, or high hips. Hip dips are not a sign of being overweight, unhealthy, or unfit. They are simply the result of your bone structure and the distribution of your fat and muscle tissue.
They are simply the result of your bone structure and the distribution of your fat and muscle tissue.
Your hip dips are determined by the shape and size of your pelvis, which is the bony structure that connects your spine to your legs. Your pelvis consists of four bones: two ilium bones (the large, wing-shaped bones on the sides), one sacrum bone (the triangular bone at the base of your spine), and one coccyx bone (the small, tail-like bone at the end of your spine). The ilium bones form the upper part of your hips, while the sacrum and coccyx bones form the lower part of your hips.
Why Do You Have Hip Dips?
The hip dips are simply the result of your bone structure and the distribution of your fat and muscle tissue.
Your hip dips are determined by the shape and size of your pelvis, which is the bony structure that connects your spine to your legs.
Hip dips are a normal variation of human anatomy that can affect anyone regardless of their gender, age, weight, or fitness level. You have hip dips because you inherited them from your parents or ancestors. Hip dips are influenced by genetics, which determines the shape and size of your pelvis and the distribution of your fat and muscle tissue.
Hip dips are not a flaw or a defect that needs to be fixed or changed. They are not an indicator of poor health or fitness. They do not affect your ability to perform physical activities or enjoy sexual intimacy. They do not cause any pain or discomfort. They are simply a part of who you are and how you look.
How People Feel About Hip Dip
Some people may feel unhappy or insecure about their hip dips because they do not fit the idealized standards of beauty that are often portrayed in the media or society. Some people may compare themselves to others who have different body shapes or sizes and feel inadequate or inferior. Some people may face criticism or bullying from others who make negative comments or jokes about their hip dips. Some people may try to hide or cover their hip dips with clothing or accessories that make them feel uncomfortable or restricted.
If you are one of those people who feel unhappy or insecure about their hip dips, you should know that you are not alone and that there is nothing wrong with you. You should also know that there are ways to cope with these feelings and improve your self-esteem and body image. One way is to accept and embrace your hip dips as a unique and beautiful feature of your body that makes you who you are. Another way is to enhance or reduce the appearance of your hip dips with some exercises that can tone and shape your hips and thighs.
Getting Rid of Hip Dips With Exercises
While you cannot change the shape or size of your pelvis with exercises, you can change the amount and location of your fat and muscle tissue around it. By doing so, you can either enhance or reduce the appearance of your hip dips depending on your preference and goal. Here are some exercises that can help you get rid of hip dips with exercising:
a) Appearance Enhancement of Your Hip Dips
You can do exercises that target your gluteus medius and minimus muscles, which are the muscles that form the upper part of your hips and create the dip. By strengthening and enlarging these muscles, you can make your hip dips more prominent and defined. Some of the exercises that target these muscles are
I) Side Leg Raises:
Lie on your side with your legs straight and stacked on top of each other. Lift your top leg up as high as you can, keeping it straight and aligned with your body. Lower it back down without touching the bottom leg. Repeat for 15 to 20 reps, then switch sides.
ii) Fire Hydrants
Get on your hands and knees with your back straight and your shoulders over your wrists. Lift your right leg out to the side, keeping it bent at a 90-degree angle and parallel to the floor. Lower it back down without touching the floor. Repeat for 15 to 20 reps, then switch legs.
iii) Clamshells
Lie on your side with your legs bent and stacked on top of each other. Keep your feet together and open your knees as wide as you can, like a clamshell. Close your knees back together without touching the bottom leg. Repeat for 15 to 20 reps, then switch sides.
b) Appearance Reduction of Your Hip Dips
You can do exercises that target your gluteus maximus and quadriceps muscles, which are the muscles that form the lower part of your hips and thighs. By strengthening and toning these muscles, you can fill in the gap between your bones and smooth out your curves. Some of the exercises that target these muscles are:
I) Squats
Stand with your feet shoulder-width apart and your toes slightly turned out. Bend your knees and lower your hips until your thighs are parallel to the floor, keeping your chest up and your back straight. Push through your heels and stand back up. Repeat for 15 to 20 reps.
ii) Lunges
You stand with your feet hip-width apart and take a big step forward with your right foot. Bend both knees and lower your body until your right thigh is parallel to the floor and your left knee is almost touching the floor, keeping your torso upright and your shoulders over your hips. Push through your right heel and step back to the starting position. Repeat for 15 to 20 reps, then switch legs.
iii) Step-ups
Stand in front of a bench or a sturdy platform that is about knee-high. Place your right foot on top of it and push through your heel to lift yourself up, bringing your left foot up as well. Step down with your left foot first, then with your right foot. Repeat for 15 to 20 reps, then switch legs.
Some of the exercises can help you get rid of hip dips with exercising. You can do them at home or at the gym, using only your body weight or adding some resistance with dumbbells or bands. You can also vary the intensity and duration of these exercises according to your fitness level and goal.
You should aim to do these exercises at least three times a week, along with some cardio exercises that can burn calories and fat from all over your body. You should also follow a balanced diet that provides enough protein, calcium, vitamin D, and other nutrients that are important for your immune system and bone health. You should also drink plenty of water and avoid smoking, drinking, or taking drugs that can harm your immune system or bone health.
These are some of the ways you can get rid of hip dips by exercising. However, you should remember that hip dips are not a problem that needs to be solved or a flaw that needs to be hidden. They are a natural and normal part of your body that makes you unique and beautiful. You should not let your hip dips define your worth or happiness. You should love and accept your body as it is and celebrate your diversity and individuality. You are more than your hip dips. You are amazing.
Read: Healthy Eating Habits: Hydration, Fiber, and Wise Label Choices
Other Methods of Getting Rid of Hip Dips
Other methods of getting rid of hip dips use cosmetic procedures that can alter the shape or size of your hips and thighs. These procedures can either inject fat or filler into your hip dips to fill them in or remove fat or tissue from your hips and thighs to smooth them out. Some of the cosmetic procedures that can get rid of hip dips are:
I) Fat Transfer
It is a procedure that involves taking fat from one part of your body, such as your abdomen or thighs, and injecting it into your hip dips to create a fuller and rounder appearance. This procedure can last for several years, but it may require multiple sessions and touch-ups to achieve the desired results. It may also cause some side effects, such as bruising, swelling, infection, or unevenness.
ii) Dermal Fillers
This is a procedure that involves injecting a synthetic material, such as hyaluronic acid or collagen, into your hip dips to plump them up and reduce their visibility. This procedure can last for several months, but it may require regular maintenance and repeat injections to maintain the results. It may also cause some side effects, such as allergic reactions, inflammation, or lumps.
ii) Liposuction
The procedure involves removing excess fat from your hips and thighs using a thin tube called a cannula that is inserted through small incisions in your skin. This procedure can create a smoother and more even contour of your hips and thighs by eliminating the contrast between your bones and fat. This procedure can last for a long time, but it may cause some side effects, such as scarring, bleeding, infection, or nerve damage.
iii) Thigh Lift
It involves removing excess skin and tissue from your hips and thighs using a scalpel that makes large incisions along your groin, hips, or buttocks. This procedure can tighten and firm the skin and tissue of your hips and thighs by removing the sagging or drooping parts. This procedure can last for a long time, but it may cause some side effects, such as scarring, bleeding, infection, or loss of sensation.
These are some of the cosmetic procedures that can get rid of hip dips. However, you should know that these procedures are not necessary or recommended for everyone. They are invasive, expensive, risky, and may not guarantee your desired results. They may also cause complications or dissatisfaction that may affect your physical and mental health. You should consult with a qualified and experienced plastic surgeon before considering any of these procedures. You should also weigh the pros and cons of these procedures carefully and make an informed decision based on your own preferences and goals.
Final Thoughts
If you are unhappy or insecure about your hip dips, you should know that you are not alone and that there is nothing wrong with you. You should also know that there are ways to cope with these feelings and improve your self-esteem and body image. One way is to accept and embrace your hip dips as a unique and beautiful feature of your body that makes you who you are. Another way is to enhance or reduce the appearance of your hip dips with some effective exercises that can tone and shape your hips and thighs. You can opt for cosmetic procedures that can alter the shape or size of your hips and thighs, but you should be aware of the risks and costs involved. You can also consider a simple silicon hip pad. Click here to learn more
Whatever you choose to do with your hip dips, you should remember that they are not a flaw or a defect that needs to be fixed or changed. They are not an indicator of poor health or fitness. They do not affect your ability to perform physical activities or enjoy sexual intimacy. They do not cause any pain or discomfort. They are simply a part of who you are and how you look.
Conclusion
We have learned what hip dips are, why you have them, and how to get rid of them with exercises or cosmetic procedures. We have also seen how hip dips are a normal and natural variation of your body shape that does not affect your health or fitness. Hip dips are influenced by genetics, which determines the shape and size of your pelvis and the distribution of your fat and muscle tissue.
Consider reading ” The Shoulder Press Machine for Burning Calories And Weightloss “