Whether you call them hip dips or violin hips a lot of women have them and the question gets asked often, “Can you get rid of them?” Well these violin hips as some women call them are basically based on your body’s structure. So let’s talk about this first.
What are Hips Dips?
Hip dips are the inward curves on the sides of your hips just below the top of each hip bone. They are also known or called “hip divots” and/or “violin hips” as previously mentioned. While many women have them it wasn’t until the early 2000’s when a lot of women started talking about them and wanting to know if they could get rid of the dips.
They are completely normal and not truly something you should concern yourself with. The reality is that for the most part you can’t get rid of them as they are based on your genetics and your body’s build. These naturally occurring depressions or indents are something that millions of women have.
Whether you have highly noticeable divots that look like large indentations or smaller ones that are less noticeable they are normal and vary in appearance. How much you can see them honestly just depends on your bone structure. You see your pelvis and femur are the two parts of the body that decide whether or not violin hips will appear. Again these are normal indentations that appear for most women.
The gluteus medius is not what you would call a meaty muscle for most women so it would be hard for you to just build up that area. And if the dip is because of excess fat then losing some weight could help but there is no way to lose fat in a specific area. You have to remember that fat storage again can be genetic. This is why some women just have wide hips and others don’t.
The problem is that in this day and age with Instagram, Facebook, and social media in general everyone is seeking that perfect hourglass figure. While having a smaller waist, nice hips and a round butt is definitely achievable, trying to “correct” everything on your body should not be sought after. There are things you can do to help your hip dips but most importantly you should focus on celebrating what makes you you.
What causes Violin Hips or Hip Divots?
As mentioned, your bone structure and genetics are going to be the main reasons for you to have or not to have dips on your hips. What will make your hip divots more visible will be a combination of:
- the width of your hips
- your muscle mass
- where you distribute fat in your body
- the length of your femoral neck
- the size of your greater trochanter (the top of your femur bone)
- the distance between your pelvis, hip socket and the greater trochanter
These also greatly influence the shape and size of your hips and butt as well, including the dips in your hip.
If you are a woman with wider hip bones and a greater distance between your pelvis and hip socket you are probably going to have a more noticeable hip dip. The wider the space between the bones the more pronounced the hip dip will be.
You tend to have these dips because you don’t store a lot of fat in this area of your body. So while you may have a nice butt in the rear there is just no fat in the side areas to make it fuller or fill the hip gap. Gaining weight and working those muscles will help a bit but remember you don’t get to choose where you store fat.
We say this because a lot of eBooks and workouts tell women to just gain weight. Where you store fat is out of your control and is highly genetic and hormone based. Working out and building your gluteus medius and adding some weight may slightly reduce the hip dips but you are not going to completely get rid of them.
YES, hip dips are normal
By now you should know that you are not the only woman who has and deals with having hip dips. These divots on the side of your hips are normal and nothing to be concerned about. As we discussed, these are solely the result of body structure and fat storage. This does not dictate whether or not you are healthy.
The presence of violin hips doesn’t reflect being overweight or having a high body fat percentage. A lot of women are growing to love and appreciate their bodies and the fact that there are some things they can’t change and shouldn’t worry about. Many are realizing that hip dips are normal and embracing this aspect of how they look.
Just remember that hip dips are truly normal and a part of human anatomy. They are not an indication of your health or a beauty status.
Can you get rid of hip dips?
The short answer to this is, NO! There are certain exercises you may be able to do to help reduce the appearance of the dips but you are not going to truly ever get rid of them. Another fact is that you simply cannot choose or decide where your body stores and removes fat.
While there are more than enough people and businesses online selling videos and websites lying to people about how they can get rid of hip dips in 7 days or whatever the catch is. There are no secrets to losing or ridding yourself of those violin hips. Most of your dips are caused by your bone structure, this is something you can’t change. If you want a list of exercises that can help with the appearance and strengthening that area of your body.
Exercises to minimize hip dips
While you can’t get rid of those dips you can do some exercises that overtime will help strengthen the muscles and minimize some of the dip. The exercises below target the hip extensors, hip flexors, hip adductors and more. Doing these will give you more stability and mobility of your hips. They will also help to build muscle mass in the gluteus medius and surrounding areas that may help reduce the appearance of the hip divots.
Side hip openers (fire hydrants)
These movements target your outer thighs, hips, and side buttocks. Make sure to keep your weight evenly distributed between your hands and knees. You can use a dumbbell behind your knee for this exercise for increased difficulty.
- Come onto all fours as you would for Cat-Cow pose. Make sure to keep your hands directly underneath your shoulders, and your knees directly underneath your hips.
- Inhale as you lift one leg up so that it makes a 90-degree angle from your other leg. Keep your knee bent.
- Slowly lower your leg back down. Keep your knee from touching the floor before you lift it again.
- Do this movement 15 times. On the last repetition, pulse your leg 10 times in the upper position before lowering.
- Repeat on the opposite side.
Standing kickback lunges
This exercise is great for providing balance and stability in the body. It works your thighs and buttocks. Make sure you keep your core and front leg and foot engaged throughout the pose.
- Start in a standing position with your hands in front of your chest in Prayer pose.
- Inhale and lift your right knee up to your chest.
- Exhale and step your right leg back.
- Lower your right knee down into a lunge with control. Stay on the ball of your back foot and keep your toes facing forward.
- Inhale to lift your right knee back up to your chest.
- Do 12 lunges. On the last repetition, keep your leg back and pulse up and down 12 times.
- Repeat on the opposite side.
Standing side leg lifts
Standing leg lifts help build up the muscle along the sides of your hips and butt. You may also feel a stretch in your inner thigh. Make sure the movement is steady and controlled. Don’t jerk or rush the movement, and try to keep your body straight. Do not lean to either side.
You can do this exercise using ankle weights for added difficulty.
- Stand facing forward with your left side near a table, chair, or wall.
- Using your left hand for balance and support, root into your left foot and lift your right foot slightly off the floor.
- Inhale and slowly lift your right leg to the side.
- Slowly lower on an exhale and cross the opposite leg.
- Do 12 leg lifts on both sides.
Body Weight Squats
Squats are a great way to tone your thighs, hips, and butt. Make sure to keep your back straight and toes facing forward. Engage your abdominal muscles for extra support. You can hold a dumbbell while doing these squats.
- Stand with your feet slightly wider than your hips.
- Exhale as you slowly lower down as though you’re sitting into a chair.
- Inhale and stand back up.
- Repeat this 12 times.
- On the last repetition, hold the lower pose and pulse up and down 12 times.
Side lunges work your entire leg. They help define your hips and buttocks. Make sure you keep the toes of both feet facing forward. You can also hold a dumbbell while doing these lunges.
- Stand with your feet directly underneath your hips.
- Root into your right foot as you step your left foot over to the left.
- Plant your foot on the ground and then lower your butt down. Your left leg will be bent and your right leg will be straight.
- Continue pressing into both feet.
- Stand up and bring both feet back together.
- Do 12 lunges on each side.
This exercise works your buttocks and thighs. Engage your abdominals. This will help you support your body and work your stomach muscles.
- Lie down on your back with your arms alongside your body and your knees bent.
- Have your feet slightly wider than your hips.
- Exhale and slowly lift your hips and butt.
- Inhale as you lower back down.
- Repeat 15 times. On the last repetition, hold the upper pose for at least 10 seconds, and then open and close your knees 10 times before lowering your hips back down.
Lying-down side leg raises
These leg raises target your outer thighs and butt. Make sure you use the muscles in your hips and butt to perform the movements. You can use ankle weights for these exercises.
- Lie down on your right side, making sure your body is in a straight line.
- Bend your right elbow and use your hand to support your head, or keep your arm down on the floor.
- Keep your left hand on the floor in front of you for support.
- Slowly lift your left leg up into the air, keeping your toes facing forward.
- Lower your leg down without letting it touch your right leg.
- Do 20 repetitions. On the last repetition, keep your leg at the top and do 20 pulses.
- Repeat on the opposite side.
The Bottom Line
Hips dips, violin hips, or hip divots, whatever you want to call them, are a normal part of a woman’s body. While they aren’t anything you need to get rid of, many women feel like they should. It’s based on your genetics and bone structure.
No amount of exercise or lifestyle changes are going to get rid of them 100%. You can reduce them while also strengthening and gaining stability. For those insisting that they have to do something just try some of the exercises above and be patient.