Understanding Hip Dips: A Comprehensive Guide

hip dips

What are hip dips?

Hip dips are the inward depressions on the outer part of your upper legs just below the hip bone.

For some, skin in this area is adherent to the greater trochanter of the femur and hence dents are seen.

Hip dips are part of the human body structure; they are not always visible and differ from person to person in the form of a large indentation or looking very prominent in some people compared to others.

How visible they are appears to be a matter of pelvis and femur bone structure. It seems, for the most part, the visibility of these lines would depend on how much prominence one’s muscle mass adds and how your body stores fat.

Causes of Hip Dips

The appearance could be due to the shape or width of the ilium bone or the distance to the greater trochanter. Besides, the shape of the gluteal muscles or the way fat is distributed by the body can make the hip dips shallower.

How to get rid of hip dips

Here’s how to dress and reduce the apparent visibility of hip dips.

Do not wear low waistband-leg tight garments. They’ll cut you off, showing the hip dips. Wear longer, loosely flowing tops. Try on looser clothes: A-line skirts and ruffled dresses. Avoid high-waisted bottoms. Try experimenting with some compression underwear that will help to smooth the love handles and therefore reduce the ‘dent’ area. Wearing hip-padded underwear! Work Your Hip Dips Away Cardiovascular Exercise

At least 30 minutes of moderate to high-intensity daily cardio exercise can be incredibly beneficial. Here are the best five routines that one can do on a daily or weekly basis as part of their workout:

  • Running or Jogging
  • Cycling
  • Swimming
  • Dancing
  • High-Intensity Interval Training (HIIT)
  • Building Muscle Mass

For specific exercises to include in their workout regime on a weekly or daily basis.

Hip dips workout

  • Curtsy lunges
  • Glute brides
  • Side lunges
  • Hip thrusts
  • Deadlifts
Hip Dips Workout

Diet for lessening hip dips

The following are dietary rules: Increase Low-fat Dairy Products, Good Fats, and Carbohydrates Drink Adequate Amounts of Water and Avoid Fast Foods and Alcohol.


1. What causes hip dips?

Hip dips are caused due to the shape of your pelvis.

2. Can exercises get rid of hip dips?

Some exercises may help, but no exercise will actually get rid of the shape of the hip dips.

3. Are hip dips normal or should I be concerned?

Yes, hip dips are generally usual and nothing to worry about.

4. How can I dress to minimize the appearance of my hip dips?

Find stylish dresses that will help you confidently hide hip dips.

5. Do hip dips indicate a lack of health or fitness?

Hip dips don’t represent a lack in health or fitness at all. But if one is always too worried about them and trying to get rid of them, then it could get quite dangerous for their body image.

Read also about Fit for Life: Exercise and Nutrition Tips for Seniors

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