How to Get Rid of Hip Dips? Expert’s Opinion On Hip Dips!

Hip dips are not a flaw in your anatomy that needs fixing. However, if they are a cause for insecurity, you can get rid of your hip dips through exercises and some simple tricks!

Written by Manal Yahya

On Dec 8, 2023 – 8 minutes read

How To Get Rid Of Hip Dips Effective Ways To Say Goodbye To Hip Dips

So, you’re wondering how to get rid of those hip dips that are keeping you just one step away from your dream of a perfect hourglass figure? Ideally, we’d love every one of you to embrace your body as it is. But social media is making it hard for us to not feel insecure.

One such body insecurity is hip dips or what we call violin hips. Truth be said, your hip bones are what determines the shape of your hips, and you cannot ‘get rid of’ it. But the good news is that we have solutions to ease your insecurity.

What Are Hip Dips? 

Before we learn how to get rid of hips, what are hip dips really? The hip dip is basically a dip where your hip meets your thigh. 

How To Get Rid Of Hip Dips

They are naturally occurring inward curves or indentations between the hip bone and the femur (thigh bone) on the sides of the human body.

Hip dips have nothing to do with weight or health. Neither being underweight nor overweight is remotely connected to hip dips. So you may retain your hip dips even if you lose weight.

QUICK ANSWER – Is It Possible to Get Rid of Hip Dips?

Since the hip bones are what determine the shape of your hips, you cannot completely get rid of hip dips. However, body fat and muscle mass can be a factor in making hip dips more prominent. Hence there are ways to minimize the appearance of your hip dips.

The two major reasons why women have more pronounced hip dips than men are: 

  • Women typically have a wider pelvis than men. 
  • Women typically carry more fat in their hips. 

What Causes Hip Dips?

Hip dips occur where the skin is tethered, or attached, to the deeper part of your femur, called the trochanter. They are caused by the shape of your pelvis and the width of your hips. These hip dips can be externally prominent for some and not so much for others.

How to get rid of hip dips and saddle bags

The visibility of hip dips depends on an individual’s anatomy and physiology, the structure of their hip bones, muscle mass, fat amount, and distribution; genetics is the key factor. Or when you are wearing certain types of clothing. 

There are three available options for you to minimize the appearance of your hip dips: Exercises, surgery, and shapewear. We will discuss each of them in detail.

Exercises to Minimize Hip Dips

The following exercises work to tone and strengthen the muscles in your thighs, hips, abdominals, and buttocks.

#1 Side Hip Openers (Fire Hydrants) 

Hip Dips Exercises_Side Hip Openers (Fire Hydrants)

x 15 times

  1. Come onto all fours in the dog position, keeping your hands and knees directly beneath your shoulders and hips respectively.
  2. Inhale and lift one leg. (Your lifted leg should make a 90-degree angle from your other leg.)
  3. Exhale and lower your leg back down slowly.

Pro tip: Keep in mind to keep your knee from touching the floor before you lift it again.

#2 Standing Side Leg Lifts 

Standing Side Leg Lifts

x 12 times

  1. Stand facing forward with your left side near a surface.
  2. Using your left hand for balance, root into your left foot and lift your right foot slightly off the floor.
  3. Inhale and slowly lift your right leg to the side.
  4. Then, slowly lower on an exhale and cross the opposite leg.

Pro tip: Keep your body straight without leaning to either side. You might feel a stretch in your inner thigh which is a good sign of toning your inner thighs.

#3 Squats 


x 12 times

  1. Stand with your feet slightly wider than your hips.
  2. Exhale as you slowly lower down as though you’re sitting in a chair.
  3. Then, inhale and stand back up.

Pro tip: Keep your back straight, toes facing forwards and core engaged. Use a BOSU ball for support if you have spinal issues.

#4 Standing Kickback Lunges 

Standing Kickback Lunges

x 12 times

  1. Come to a standing position with your hands in front of your chest.
  2. Inhale and lift your right knee to your chest.
  3. Exhale and step your right leg back for a back lunge while lifting your arms.
  4. Then, sink your right knee into a lunge and stay on the ball of your back foot.
  5. Inhale to lift your right knee back up to your chest. 

Pro tip: Keep your toes facing forward.

#5 Standing Side-To-Side Squats 

Standing Side-To-Side Squats

x 10 times

  1. Stand with your feet close together
  2. Come down low into a squat position.
  3. Move your right foot to the right, then bring your left foot to meet your right foot.
  4. Next, extend your left foot to the left and bring your right foot over to meet your left foot.

Pro tip: Keep your butt low during the squats.

#6 Side Lunges 

How long does it take to get rid of hip dips?

x 10 times

  1. Stand with your feet directly underneath your hips
  2. Step your left foot over to the left while keeping your right foot firmly on the ground.
  3. Lower your butt down while keeping your legs firmly on the ground. (You will be standing in a position with your left leg bent and your right leg straight.)
  4. Stand up and bring both feet back together to repeat the movements.

Pro tip: Keep the toes of both feet facing forward. 

#7 Side Curtsy Lunges 

Side Curtsy Lunges

x 10 times

  1. Stand with your feet together
  2. Lift your right leg, and bring it behind your left leg.
  3. Drop your right knee down into a curtsy lunge.
  4. Then, bring your right foot in front of your left foot.

Pro tip: Keep your front foot facing forward.

#8 Leg Kickbacks 

How long will it take to get rid of hip dips?

x 10 times

  1. Come to all fours as you would in a Cat-Cow pose
  2. Extend your right leg out straight.
  3. Slowly lift your leg as high as it will go
  4. Then, lower your leg back down to the floor, but don’t allow your foot to touch.

Pro tip: Keep your hands underneath your shoulders and your knees underneath your hips. Keep your core engaged and do the movements slowly. 

#9 Side Leg Raises 

Can you actually get rid of hip dips?

x 20 times

  1. Lie down on your right side and bend your right elbow under your head
  2. Then by using your hand to support your head, or keeping your arm down on the floor, slowly lift your left leg into the air.
  3. Keep your left hand on the floor in front of you for support.
  4. Then, lower your leg down without letting it touch your right leg.

Pro tip: Keep your body in one straight line, use the muscles in your hips and butts to do the movements.

#10 Glute Bridges 

Glute Bridges

x 15 times

  1. Lie down on your back with arms alongside your body with your knees bent
  2. Inhale and slowly lift your hips and butt
  3. Exhale as you lower back down.

Pro tip: Make sure your feet are slightly wider than your hips. Engage your core to support your body.

Surgery for Hip Dips

Many women take control of their anatomical situations with the help of surgeries.

Hip dip surgery is a cosmetic procedure to inject, remove, or transfer fat around the hip and thigh region to minimize the appearance of muffin tops and hip dips. Usually an outpatient procedure, you will most likely be put under general anesthesia. There are three types of surgeries:

Can you get rid of hip dips from working out?
  • Fat injection
  • Liposuction
  • Implant surgeries

It is essential that you find a licensed, experienced surgeon to do these procedures. 

I. Fat Injection

Fat injection or fat grafting is a surgery to create a contoured silhouette. Fat cells are extracted from the buttocks, abdomen, or thigh and then processed. The processed fat cells are then inserted into the indentation at the hips. This may require a treatment plan; 3-4 injections over 6 months.

II. Liposuction 

Fat redistribution surgery, otherwise known as liposuction, is the process of suctioning fat from the hip, stomach, inner thighs, and buttocks area to smooth out the curve of the hips. This one is a less invasive option than implant surgery.

III. Implant Surgery 

The Hip Augmentation Process is the process of inserting a silicone material into the indentation known as hip dips to create a round-shaped hip. Since they are solid and not filled with liquid, there is no worry about leaking.  

Plumping Creams

There are creams that promote skin plumping and add volume. These creams, when applied topically to the skin can stimulate fat cell growth and help to get rounded hips. Volufiline is a well-known ingredient in such creams.

Hip Dip Shapewear

If you are anything like me, I would choose this option in a heartbeat. Shapewear can make all the difference you need without having to sweat or go under anesthesia. 

Shapewear can minimize the bulge in your outer thighs and tone your butt when you wear certain types of clothing. If you want to get rid of hip dips for a few hours to get into a dress, go for this!


1. Is it possible to get rid of hip dips?

Unfortunately, you cannot get rid of hip dips completely. However, you can minimize the appearance of them through the aforementioned effective options.

2. How long does it take to get rid of hip dips?

That depends on the option you choose. Exercises may help you minimize them within months, although some rigorous exercises can do wonders Shapewears can help you temporarily get rid of the hip dips in a minute.

3. Do hip dips go away with age?

Hips in females fully mature only in their mid-twenties. When your hips widen and grow larger after the twenties, the visibility of your hip dips might reduce.

4. Are hip dips attractive?

I cannot emphasize enough on this, yes, hip dips are attractive! However, it all depends upon the individual’s perspective.

Final Advice

Remember that unless you don’t look in the mirror and find your body attractive with the hip dips and all, you won’t feel confident in yourself. Every single body is unique in its anatomy and structure, and beautiful in its own way. Aim for a healthy body; prioritize a healthy diet and exercise; instead of obsessing over a perfect figure!

  1. BioMed Central Ltd. (2020). Does isolated greater trochanter implication affect hip abducent strength and functions in intertrochanteric fracture?. [Online] Available at:
  2. SF Plastic Surgeon. (2020). Hip Dips Surgery Procedure. [Online] Available at:
  3. Crown. (2020). Surgical fat transfer. [Online] Available at:
  4. American Medical Association. (2020). Silicones and Their Uses in Plastic Surgery. [Online] Available at:

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Manal is a lifestyle influencer who has spent years delving into the world of beauty, fashion, and wellness- a pro when it comes to anything woman.

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