Hip dips, the term for the inward curves below your hips and above your thighs, have become the latest body feature that the internet seems to criticize. So, why the sudden focus on hip dips? Unsurprisingly, it’s driven by social media. Hip dips are just one of many natural body features that are often highlighted in unhealthy diet and body-shaming cultures.
Whether your hip dips are noticeable or subtle, if you’ve ever searched for ways to get rid of them, you’re not alone. The good news is that you’re in the right place for expert advice. According to Wiener, hip dips are a natural part of your body’s structure, caused by the shape of your pelvis. Everyone has them, even if they’re not always visible.
There’s a common misconception that hip dips indicate health status, but as we’ve mentioned, they’re linked to bone structure and can’t be changed. Your hips might look different from others due to the shape of your pelvis, and that’s perfectly normal.
Hip dips aren’t a sign of being healthy or unhealthy, nor are they related to being overweight. While body fat can make them more noticeable, they are part of your bone structure. You can improve your body’s shape with exercise and diet, but you can’t change your bones.
If you’ve been tempted by videos promising to eliminate hip dips in a week, just scroll past them—they’re clickbait. If you’re concerned about body fat, there are safe ways to lose weight and balance your fat-to-muscle ratio. Check out expert advice on losing body fat safely, how many calories you should consume, and how to calculate the right macros for fat loss.
More than hip dips, “love handles” refer to fat on the sides of the abdomen and aren’t related to bone structure. They can be influenced by genetics, which determines where your body stores fat.
Before we go further, remember: there’s nothing wrong with hip dips. While exercise can reduce their appearance, it won’t eliminate them. It’s important to be comfortable with your body.
Focus on exercises that target multiple lower body muscle groups, like lunges and squats, and include isolation exercises like fire hydrants or clams when needed. Strengthening your entire lower body, not just the glutes, is key.
Obsessing over unchangeable body features can harm your well-being. It’s important to strive for body acceptance rather than constant change. While targeting specific body parts isn’t recommended, strengthening your lower body can affect how hip dips appear. If you want to reduce body fat and improve fitness, exercise can help.
For a great lower body workout, include exercises like squats, side leg raises, and glute bridges. These exercises target your thighs, hips, and glutes, helping to build strength and tone.
Keep your workouts balanced to avoid overuse injuries. Overworking your hips can actually make muscles grow, making them appear larger. While an hourglass figure might sound appealing, it might not be the best focus for your workouts.
If you prefer professionally planned workouts, we’ve got you covered. Women’s Health expert Alice Liveing has designed a 28-day fitness challenge with three weekly workouts targeting the whole body. These sessions build confidence and endurance through repeated sets.
For a quick workout, try Lilly Sabri’s side-butt routine. It requires no weights, takes just 10 minutes, and is sure to make you sweat. This fast-paced workout is part of a 28-day challenge targeting lower body muscles with exercises like squats, lunges, and glute bridges, helping you build strong, lean muscles.
