Hip Dips : Before And After

Exercise can be an effective approach to reduce the visibility of hip dips, although it’s important to note that complete elimination may not be possible since they are primarily determined by genetics. However, engaging in targeted exercises can help strengthen and tone the muscles around the hip area, potentially creating a more rounded appearance.

Alternatively, for those who are dissatisfied with the results achieved through exercise alone, there is the option of surgical procedures as a last resort. It’s crucial to thoroughly research and consult with a qualified medical professional before considering any surgical interventions.

Overall, it’s essential to remember that hip dips are a natural and normal part of many individuals’ body structures. Embracing and accepting them as a unique aspect of your body is a positive and empowering approach.

What Are Hip Dips?

Hip dips refer to the natural inward curves that can be observed below the hip bones on the sides of the body. These variations are influenced by an individual’s unique bone structure and can vary in prominence. It is important to note that hip dips are a normal characteristic seen in both men and women.

The scientific term used to describe hip dips is “trochanteric depression,” while another commonly used term is “violin hip,” drawing a parallel to the inward curve seen on the musical instrument.

For individuals, particularly women, who desire a more pronounced curvy appearance, there are surgical procedures available to address the hip dips and enhance the outer hip area. These procedures typically involve either fat transfer, where fat is harvested from one area of the body and injected into the hips, or the placement of silicone implants to augment the hip region. It is essential to consult with a qualified medical professional to discuss the options, potential risks, and expected outcomes before considering any surgical interventions.

Can You Actually Get Rid Of Hip Dips?

It is important to reiterate that hip dips are perfectly normal and there is no inherent issue with having them. While engaging in exercises to build muscle and reduce body fat can help diminish their visibility, it’s important to acknowledge that completely eliminating hip dips may not be achievable. It is essential to embrace and make peace with this natural aspect of your body.

However, there are exercises that can be incorporated into your fitness routine to target multiple lower body muscle groups, such as compound exercises like squats and lunges. Additionally, incorporating isometric exercises like fire hydrants and clams can be beneficial. By focusing on these exercises, you can strengthen and tone the muscles around the hips, potentially minimizing the appearance of hip dips. Remember to consult with a fitness professional for guidance and to tailor an exercise program that suits your specific needs and goals.

Before And After Pictures

Here are a selection of before-and-after pictures showcasing the transformation of hip dips.

What Body Types Have Hip Dips?

Hip dips, also referred to as Violin Hips, are commonly observed on bodies with 8 shape, A shape, and X shape, although they can occur on any body shape. They manifest as indentations between the high and low points of the hips and are entirely normal, stemming from the skeletal structure.

Dynamic Hip Abduction And Hip External Rotation

A diverse range of exercises focusing on hip abduction and hip external rotation are utilized in athletic performance training and rehabilitation programs. While numerous exercise options are available, it is essential to gain a comprehensive understanding of the most effective exercises for optimal results.

The aim of this systematic review was to measure and analyze the electromyographic (EMG) activity of exercises targeting the gluteus maximus (Gmax) and gluteus medius (Gmed) muscles during hip abduction and hip external rotation movements.

Out of the initial pool, twenty-three studies met the inclusion criteria and were included in the analysis. The exercises that elicited the highest gluteus maximus (Gmax) activity were the lateral step-up, cross-over step-up, and rotational single leg squat, with activity levels ranging from 79 to 113% of maximal voluntary isometric contraction (MVIC). For the gluteus medius (Gmed), the exercises with the highest activity were the side bridge with hip abduction, standing hip abduction with elastic resistance at the ankle, and side-lying hip abduction, with activity levels ranging from 81 to 103% MVIC.

The results of this review offer valuable insights into the muscle activity levels achieved through fundamental strengthening and rehabilitation exercises. These findings can assist practitioners in making informed decisions when designing Gmax and Gmed strengthening programs and developing strategies for injury rehabilitation.

Effective Exercises for Minimizing the Appearance of Hip Dips

Few exercises that can help you effectively address and reduce the appearance of hip dips with ease.

Clam Lifts: Clam lifts are a beneficial exercise that targets the hips and thighs, promotes pelvic muscle stability, and helps tone the glutes. To perform clam lifts:

1. Start by lying on your side with your knees bent at a 90-degree angle.
2. Press your feet together and raise your top knee to approximately a 45-degree angle.
3. Maintain engagement in your abdominal muscles throughout the exercise.
4. Complete 20 repetitions on each side.

Side Leg Lifts: Leg lifts focus on engaging the tensor fasciae latae (TFL), gluteus medius, and gluteus minimus muscles. To perform side leg lifts:

1. Begin by lying on your side with your legs extended straight. Support your head with one hand and place the other hand on the ground for stability.
2. Inhale and raise your top leg while keeping it straight.
3. Exhale as you gradually lower your leg.
4. Complete 20 repetitions on each side.

Side Hip Openers: Side hip openers, also known as fire hydrants, effectively engage the outer thighs, hips, and side glutes. To perform fire hydrants:

1. Start in a tabletop position, with your hands aligned beneath your shoulders and your knees below your hips.
2. Inhale and lift one leg outward and to the side.
3. Exhale as you lower the leg back down.
4. Complete 10 to 20 repetitions on each side.

Donkey Kicks: Leg kickbacks are an effective exercise for toning, lifting, and strengthening the gluteal muscles. To perform donkey kicks:

1. Start in a tabletop position, with your hands aligned beneath your shoulders and your knees below your hips.
2. Keep your knee bent and lift it off the ground until your quad is parallel to the floor.
3. Return to the starting position.
4. Complete 15 repetitions on each side.

Squats: Squats are a beneficial exercise for strengthening the leg, thigh, hip, and gluteal muscles. To perform squats:

1. Stand with your feet hip-width apart.
2. Inhale deeply and engage your core muscles as you gradually lower your body as if you were sitting in an invisible chair.
3. Maintain your weight over your heels and continue to engage your core.
4. Exhale as you push through your feet and extend your hips forward to return to a standing position.
5. Complete 10 to 12 repetitions.

Takeaway

Hip dips are a natural feature of the body and should not be considered as indicative of poor health. Typically, they are determined by bone structure and genetic factors. While exercise can help minimize their appearance, it’s important to note that complete elimination may not be achievable.

However, this is perfectly fine and there is no need to feel ashamed about hip dips. It’s essential to prioritize hip health based on functionality rather than solely focusing on aesthetics. Hip dips do not impact mobility and should be embraced as a normal aspect of the body.