What causes hip dips?

Earlier we mentioned that hip dips come about as a result of the shape of your pelvis.

This shape is as a result of having high hips.

So let’s say, for example, your pelvis is very high and your hips are wide, it’s most likely that you will have a small amount of hip dip between your hip bones and where your thigh bones begin.

One of the most common requests plastic surgeons get is how to get rid of hip dips.

Their solution is to graft fat into the area where the dent is, this is to try to round out the shape and give it a fuller look.

But this isn’t really a safe or viable option for many.

Best exercises for hip dips or violin hips

Hip dips can be caused by your skeletal or muscle structure and even genetics.

Whatever the causes might be, following these workouts will definitely help.

Even though you cannot completely get rid of hip dips you can do exercises that will make them less noticeable.

For example, if you have love handles and lose them, your hip dips will become less evident.

So the best thing for you to do is try to tone up your thighs and lose excess belly fat so that they become less noticeable.

Some women wear padded panties in order to fill-out the dents, but that is  just a temporary solution.

If you really want a more permanent solution, it’s best to dedicate yourself towards a proper workout routine and healthy eating diet.

This might not work for everyone, as everyone’s hip dips can be due to different reasons.

The only thing with this solution is that there isn’t really a muscle located directly where your hip dips are but it is possible to bulk up your side booty muscles to the point where it fills out the dents.

It’s possible, it will just take work. 🙂

There are 2 muscles that are in the vicinity of the hip dips, and they are the gluteus medius and gluteus minimus.

The following exercises well target these areas in order to help fill out the dents.




Side leg lifts

  • On a mat, lie down on your left side with your legs extended.
  • The right foot should be resting on top of the left foot.
  • Rest your upper body on your left elbow with the fore arm extended and your palm down on the mat.
  • Now slowly lift your right leg so that your legs form a wide v-shape. Now lower the leg bringing your feet together and repeat.

Donkey kicks

  • Get into an all fours position on the mat with palms down.
  • Make sure to keep your spine straight and extend the right leg fully behind you.
  • Ensure that your body is supported by your arms and the left knee must remain in the kneeling position.
  • Push your right leg back up into the air and then back down.
  • Do 2 sets of 30 reps and switch leg.


  • Stand with your legs shoulder-width apart.
  • Keep your back straight while lowering your body until your thighs are parallel to the floor.
  • Now slowly raise back up to the original position.

See more at: femniqe.com


Written by jale