Can You Get Rid of Hip Dips?

Hip dips are trending on social media this year, and some are even calling them the “new thigh gap.” If you’re like us, you’re probably wondering what hip dips are, what causes them and if you can get rid of hip dips. Read on to discover everything that you need to know about hip dips and what you can (and can’t) do about them.

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What are hip dips, and what causes them?

Hips dips refer to a depression on the outer legs that occurs just below the hip bone. They are sometimes also called “violin hips” and the scientific term for them is “trochanteric depressions.” Hip dips are caused by your body’s skeletal structure and also how your body carries fat and muscle. The appearance of hip dips is influenced by both the structure of the pelvis and the width of the hips — as well as the amount and the distribution of both fat and muscle. Pretty much everyone has some kind of hip dip, although they are more pronounced in some others. Hip dips are more common in women due to how their hips and pelvic are structured and how their body fat is distributed. 

While hip dips are sometimes associated with being overweight, they are not caused by carrying extra pounds. If you carry your weight in your hips, then having excess fat there can sometimes exacerbate the appearance of hip dips. However, very fit individuals with a low body fat percentage can also have hip dips. In fact, building the muscles in your upper thighs can also exacerbate the appearance of your hip dips because the bigger your leg muscles are, the more pronounced your hips dips will look. This is why hip dips are sometimes referred to as “dancer’s dip” — dancers get them due to how much they exercise their legs!

front and back woman in sports bra

Can you get rid of hip dips?

Hip dips are mostly caused by genetics so there’s no way to get rid of them completely. However, there are some things that you can do to minimize the appearance of them, depending on what is causing your hip dips.

Wear the right underwear.

Wearing underwear that is too tight will cause unsightly lumps beneath your clothes and can make hip dips look more prominent. Make sure that you are choosing the correct size of underwear and that the waistband does not cut into your body. You might also want to consider buying panties with a thicker waistband, such as bikini panties, hipsters, shaper panties and high waisted panties, which are less likely to cut into your body and cause a bulge.

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Eat a healthy diet.

If excess fat is causing your hip dips to look more prominent, then eating a healthy diet and losing weight can help reduce their appearance. Instead of sugar, fats and refined carbs, opt for produce, whole grains and lean meats. Do keep in mind that losing weight might not completely eliminate the appearance of your hip dips — even very thin people have them!

woman stretching wearing fitness clothing

Exercise your whole body.

If you work your legs too much, all those upper thigh muscles can make your hip dips more prominent. To stop this from happening, work your whole body, including your upper and lower body as well as your core. This will ensure that you are fit all over and don’t have very bulky muscles in one area of your body.

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Choose the right clothes.

Tight garments will make the appearance of hip dips more noticeable. Flare dresses and skirts are a good choice, as are wide legged pants. If you’re committed to your leggings, then learn what to wear under workout leggings to minimize underwear lines and unsightly lumps. Additionally, opt to wear shaping leggings with compression through the hips and upper thighs to smooth your sides.

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Embrace your appearance.

We’ve said it before, and we’ll say it again: Hip dips are totally normal and are nothing to be ashamed of! While the internet and social media might have you believe otherwise, hip dips are found on people of every shape and size and are no indication of your health, weight or attractiveness. Hip dips are part of what make you “you” and aren’t something to be hidden away.

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