How to Get Rid of Hip Dips: 9 Techniques to Help

Whether called hip dips, hip divots or violin hips, the small indentations that occur between the hip bone and thigh are a natural aspect of the body's anatomy and bone structure. However, while hip dips are normal and not a cause for concern, some individuals may wish to reduce the appearance of hip dips.¹

What Are Hip Dips?

Hip dips, also known as hip divots, violin hips or hip valleys, are indentations on the outer hip above the thigh. The name originates from the look that is created when the hip bone's size and shape makes an indentation in the middle of the hip.¹

Causes of Hip Dips

On their own, hip dips are not a medical concern, nor are they an indication of being overweight. Instead, the presence of hip dips is largely a result of anatomy. The size, shape and location of the ilium (the upper and outermost part of the hip) compared to the size, shape and location of the femur work together to create the silhouette of the hip. While all individuals have a natural indentation here, for some the dip may be more pronounced.¹

Fat distribution in the area or the shape of the gluteal muscle can also create indentations in the hip area. Whether due to bone structure or fat distribution, the presence — or absence — of hip dips is largely genetic.¹

Are Hip Dips the Same as Love Handles?

While hip dips and love handles often appear in the same area of the body, they are not related. Hip dips are related to the structure of the hip bones, while love handles are created due to excess fat on the hips.²

9 Tips to Help You Get Rid of Hip Dips

While hip dips are a normal part of the body and not a health concern, some individuals may be interested in reducing the appearance of hip dips for aesthetic reasons.¹ Here are some tips and techniques to try.

1. Strengthen the glutes

While there aren’t specific workout changes guaranteed to combat hip dips, certain tweaks to your exercise routine can help support increased hip strength, flexibility and mobility, which can help strengthen and support the area. Try some of the following exercises to tone the glutes and surrounding muscles:²

• Squats
• Curtsy lunges
• Curtsy step downs
• Banded lateral walks
• Banded clam shells
• Side leg raises
• Glute bridges
• Hip thrusts

2. Stretch to improve hip mobility

Yoga poses that focus on the hips can help increase hip mobility and flexibility to even out the appearance of hip dips. Try incorporating yoga poses such as pigeon pose, frog pose or warrior-one pose a few times a week.³

3. Increase protein intake

If you’re looking to build muscle and strengthen the hip area, then upping your total consumption of high-quality lean protein can aid in muscle growth and repair. Protein can be found in meat, dairy, nuts, certain beans and grains, including:⁴

• Lean meats and fish (chicken, turkey, salmon, tuna)
• Dairy (milk, yogurt, cheese)
• Nuts (walnuts, pumpkin seeds)
• Beans (lentils, chickpeas)

Eating a variety of protein-rich foods can help you meet your protein goals.

4. Reduce overall body fat

While the presence of hip dips is largely a product of anatomy, excess pockets of fat may accentuate them.¹ Avoid processed foods and sugary snacks, which can lead to weight gain and the accumulation of fat around the hips.

5. Treat dips with fat transfer

Fat grafting, also called liposculpting, is one method of treating hip dips. During this body contouring procedure, fat is removed from one area of the body (such as the thighs, stomach or butt) and inserted into the hip area. This procedure can help recontour the hip area, providing a smoother, rounder shape by using an individual's own body fat.²

6. Consider using injectable fillers

Injectable fillers like Sculptra® can be used to treat hip dips. Sculptra is an FDA-approved dermal filler that encourages the development of collagen in the area. Over the course of multiple injections, the filler can increase the volume and roundness of the hips, reducing the appearance of hip dips. While it's a non-surgical option, using a filler to treat hip dips can require multiple treatments over many months to achieve the desired results.²

7. Explore permanent solutions with hip implants

Hip implants made of medical-grade silicone are a more permanent solution that can be inserted to smooth out the hip area. While providing a longer-lasting option for hip dips, hip implants may not always look as natural as other hip dip treatment options.⁵

8. Dress for success

While you can’t eliminate hip dips with clothing, apparel that accentuates your curves and minimizes the appearance of hip dips can help boost your confidence. Look for clothing that draws the eye to areas of the body you feel good about, and avoid form-fitting leggings that may highlight hip dips.

9. Practice body acceptance

Just like the size of your elbow or the shape of your ankle, hip dips are related to the structure of your bones. Accepting and loving your body for its unique shape and features, including hip dips, may be one of the simplest ways to deal with hip dips.

Financing Hip Dip Treatments With the CareCredit Credit Card

When getting hip dip treatments or another cosmetic procedure, the CareCredit credit card can help you pay for costs not covered by insurance.* Use our Acceptance Locator to find a doctor or cosmetic specialist near you that accepts CareCredit. Continue your wellness journey by downloading the CareCredit Mobile App to manage your CareCredit account, find a provider on the go and easily access the Well U blog for more great articles, podcasts and videos.

In addition to cosmetic procedures, you can also use your CareCredit credit card for dentistry, pet care, vision, hearing, health systems, dermatology, pharmacy purchases, spa treatments and so much more within the CareCredit network. How will you invest in your health and wellness next?

Author Bio

Kate Bayless is a health and wellness freelance writer with 15 years of experience. Her work has appeared in Parents, Women's Health, Beachbody and OpenFit.