How To Get Rid Of Hip Dips? Say Goodbye To Hip Dips! 

Hip dips are not a cause for worry unless you are really uncomfortable and need them removed asap. From natural remedies to medical treatments, here’s everything you are looking for to get into that dream body shape you always wanted!

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When was the last time you felt confident and comfortable standing in front of a mirror? When was the last time you loved the reflection of the body staring back at you? When was the last time you felt the least conscious of your body? 

How To Get Rid Of Hip Dips? 

Social media is making it extremely difficult for us to not feel insecure about our bodies. As a matter of fact, countless pictures (filtered several times, if you were not aware already) of “perfectly shaped bodies” are displayed on different social media platforms where numerous insecure women gush about how perfect those filtered bodies look. Or worse, they feel envy for not having such bodies.

How to get rid of hip dips?

Those pictures make us think that there is a socially acceptable hourglass-shaped body every woman should have. And if our body is nowhere near the ideal round-hipped silhouettes, we are forced to feel insecure. Although it is alarmingly scary, it is quite normal to feel so with all the harsh, body-shaming comments people throw at each other. 

One such body insecurity is hip dips or what we call violin hips. While it is anatomically natural and hip dips are normal, the socially constructed and socially acceptable body shape doesn’t encourage having them. In fact, hip dips are considered rather undesirable. So it is quite natural for everyone wanting to get rid of it instead of embracing the dips for a change. Let’s get more deeply into it.

What Are Hip Dips? 

The hip dip is basically a dip where your hip meets your thigh. 

They are naturally occurring inward curves or the indentations between the hip bone and the femur (thigh bone) on the sides of the human body. They are a normal part of your body structure. Several fitness posts suggest hip dips are a cause for concern regarding the health of the body.

How to get rid of hip dips and saddle bags?

Not only are they false, but they are misleading as well. Hip dips have nothing to do with weight or health. Neither being underweight or overweight nor having a healthy or unhealthy body is remotely connected to hip dips. It is only about the body structure of an individual. 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(1). 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 the others, not even barely noticeable for some.

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

Is It Possible To Get Rid Of Hip Dips? 

If you are looking for an answer to the most frequently asked questions such as, “how do I lose hip dips and love handles?”, “how to get rid of hip dips fast?”, “how to get rid of hip dips in a week?”, here’s your answer.

Because they are caused by body structure, you cannot completely get rid of them. You enhance your body shape, however, you cannot change your bone structure. The amount of body fat you have can make hip dips more prominent, hence you can try these recommended ways below to minimize your hip dips and love handles.

How to get rid of hip dips fast without exercise?Exercises To Minimize Hip Dips

Certain exercises are recommended for minimizing hip dips to help you build muscle and lose fat. It is essential to take note of how exercising focusing on one particular body part will do you more harm than good. Because injuries often happen when you overwork only one body part. The following exercises work to tone and strengthen the muscles in your hips, thighs, abdominals, and buttocks

Do not overlook these important, helpful tips: look at yourself in a mirror to make sure you are doing the poses correctly, start with your weaker or less flexible leg. Start with 1 to 2 sets per day gradually increase. You may want to do different exercises on different days. Try to spend at least 20 minutes per day doing these exercises, and aim to do them 4 to 6 times per week. 

Side Hip Openers (Fire Hydrants) 

After coming onto all fours in the dog position, keeping your hands and knees directly beneath your shoulders and hips respectively, inhale and lift one leg. Your lifted leg should make a 90-degree angle from your other leg. Exhale and lower your leg back down slowly. Keep in mind to keep your knee from touching the floor before you lift it again.

What to eat to get rid of hip dips?

How many movements on each side: 15 times. 

Movements target: Outer Thighs, Hips, and Side buttocks.

Standing Side Leg Lifts 

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

What causes hip dips?

Pro tip: keep your body straight without rushing the movement and leaning to either side. You might feel a stretch in your inner thigh which is a good sign.

How many movements on each side: 12 times on both sides.

Movements target: Hips and buttocks.


After standing with your feet slightly wider than your hips, exhale as you slowly lower down as though you’re sitting into a chair. Then, inhale and stand back up.

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

Pro tip: Keep your back straight, toes facing forwards and core engaged. 

How many movements on each side: 12 times. 

Movements target: Thighs, Hips, and Buttocks. 

Standing Kickback Lunges 

After coming into a standing position with your hands in front of your chest, inhale and lift your right knee to your chest. Exhale and step your right leg back for a back-lunge while lifting your arms. Then, sink your right knee into a lunge and stay on the ball of your back foot. Inhale to lift your right knee back up to your chest. 

How to get rid of hip dips and get wider hips?

Pro tip: keep your toes facing forward.

How many movements on each side: 12 times. 

Movements target: Thighs and Buttocks.

Standing Side-To-Side Squats 

After standing with your feet close together, come down low into a squat position. Move your right foot to the right, then bring your left foot to meet your right foot. Next, extend your left foot to the left and bring your right foot over to meet your left foot.

Is there any way to get rid of hip dips?

Pro tip: Keep your butt low during the squats.

How many movements on each side: 10 times. 

Movements target: Legs, buttocks, and hips.

Side Lunges 

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

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

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

How many movements on each side: 12 times. 

Movements target: Leg, Hips, and Buttocks.

Side Curtsy Lunges 

After standing with your feet together, lift your right leg, and bring it behind your left leg. Drop your right knee down into a curtsy lunge. Then, bring your right foot in front of your left foot.

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

Pro tip: keep your front foot facing forward.

How many movements on each side: 15 times. 

Movements target: Thighs and the sides of your buttocks.

Leg Kickbacks 

After coming onto all fours as you would in Cat-Cow pose, extend your right leg out straight. Slowly lift your leg as high as it will go and then, lower your leg back down to the floor, but don’t allow your foot to touch.

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

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

How many movements on each side: 15 times. 

Movements target: Buttocks.

Side Leg Raises 

After lying down on your right side, bend your right elbow, then by using your hand to support your head, or keep your arm down on the floor, slowly lift your left leg into the air. Keep your left hand on the floor in front of you for support. Then, lower your leg down without letting it touch your right leg.

Can you actually get rid of hip dips?

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

How many movements on each side: 20 times. 

Movements target: Outer thigh and buttocks.

Glute Bridges 

After lying down on your back with arms alongside your body with your knees bent, inhale and slowly lift your hips and butt and then exhale as you lower back down.

Are hip dips bad?

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

How many movements on each side: 15 times. 

Movements target: Buttocks and Thighs.


The most common and least medically invasive options to fix your hip dips are exercise and dieting. However, not all of us are patient enough to wait until the hip dips are less noticeable through those two options. There comes hip dip surgery. 

How to get rid of hip dips through surgery? Thousands of 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 hip dips(2). Usually an outpatient procedure, you will most likely be put under general anesthesia. There are three types of surgeries, namely fat injection, liposuction, and implant surgeries. It is essential that you find a licensed, experienced surgeon to do these procedures to avoid any risk from the surgery. 

Fat Injection 

Fat cells are extracted through a needle and syringe from the buttocks, abdomen, or thigh and then processed(3). The processed fat cells are then inserted by injection into the desired area: into the indentation located between the hip bone and thigh bone known as hip dips. This may require a treatment plan; 3-4 injections over 6 months. Fat injection or fat grafting is a surgery to create a contoured silhouette.


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 surgery is not as invasive as implant surgery. 

Implant Surgery 

Hip Augmentation Process is the process of inserting a silicone material into the indentation known as hip dips to create a round-shaped hip(5). These soft silicone implants (similar to the material used for breast, gluteal, or buttock implantation) look and feel like muscles. As they are solid and not filled with liquid, the worry over leaking is unnecessary. The surgical process of hip augmentation is not time-consuming. After you are anesthetized, the surgeon will make a small incision and insert the implant underneath one of the hip muscles. The implant might be small, but it will reshape your entire hip and pelvis area effectively into a rounded one. 

Hip dips before and after the surgery look like this: 

Can you get rid of hip dips from working out?

FAQ On Hip Dip Surgeries: 

[sc_fs_multi_faq headline-0=”h3″ question-0=”Is hip dip surgeries Safe?” answer-0=”They are relatively low-risk procedures. However, like any other surgery, there are always some chances of risk complications. ” image-0=”” headline-1=”h3″ question-1=”What are the side effects of hip dip surgeries?” answer-1=”Some common side effects include scarring, bruising and pain at the incision or injection area, swelling and bleeding in the area where fat was injected or removed, and fat migration at the area of injection. In rare cases, they can cause fever or discharge in the area of surgery, which indicates an infection. Consult your doctor if any of these occur to you to stay on the safe side. ” image-1=”” headline-2=”h3″ question-2=”What is the cost of hip dip surgery? ” answer-2=”An estimate for fat transfer surgery is between $4000-$5000. However, the cost can be up to $8000 for implant surgeries. ” image-2=”” headline-3=”h3″ question-3=”What are the instructions to follow after the surgery? ” answer-3=”Keep the area of incisions clean and dry, do not go back to heavy physical activities until your doctor agrees, try not to soak in water, pools, or hot tubs until you are cleared to do so by your doctor. Make sure to follow every instruction from your doctor. ” image-3=”” count=”4″ html=”true” css_class=””]

In addition to hip dip surgeries, there are creams available to promote fat growth to get rounded hips. These creams, when applied topically to the skin, will promote fat cell generation in that area. Volufiline is a well-known ingredient in such creams that stimulate fat cell growth. 

Best Hip Dip Shapewears

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

Shapewear can minimize hip dips 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! They help with the compression of the midsection; they reduce midsection by 1 to 3 inches right way, which in turn will create an hourglass figure with a thin midsection and curvy lower body section. Meaning, no prominent appearance of hip sips. In addition to reducing the bulging by compressing your figure, they can also maximize your curvy figure.

Shapewear for hips won’t be visible through your clothes which will help you remain discreet. With countless types of shapewear available in the market, you are bound to get confused over what to buy for yourself. The material and fitting should always be kept in mind while purchasing shapewear to avoid getting uncomfortable. If the material is 100% soft, go for it. If it fits perfectly, is not too tight, and not too loose, go for it. Furthermore, make sure they are odor-free and sweat-free. Following are the highly recommended shapewear you can try: 

RRLOM Women Body Shapewear 

With five-star reviews on Amazon, this shapewear will minimize your hip dips well. These will tighten and lift your butts to give a natural curve. Not to mention they are incredibly breathable, sweat-free, moisture-wicking, and can be worn all day. 

How to get rid of hip dips surgery?

Debenhams High Waisted Shapewear

This high waisted shapewear is designed to hold in and smoothen out everything you don’t want. From tummy to thighs, you can shape your body smoothly while being discreet. They are extremely versatile, odor-free, and sweat-free with flat seams and smooth-edge.

Padded shapewear to get rid of hip dipsTen Cate ‘Contour’ Shapewear Shorts

Your go-to shapewear to minimize the prominent hip dips for hours! Designed with elasticated cotton and modal blend fabric, they are super soft and comfortable to wear even all day! These will smoothen your hip dips, shape the tummy and waist area along with hips and thighs giving you an hourglass figure. They are odor-free and sweat-free, and the elastic waistband will not make you uncomfortable even if you wear them all day. You can wear them under dresses, skirts, jeans, leggings, and tights, basically under anything you are wearing. 

Can shapewear hide hip dips?

FAQ Regarding Hip Dips: 

[sc_fs_multi_faq headline-0=”h3″ question-0=”Is it possible to get rid of hip dips? ” answer-0=”Unfortunately, you cannot get rid of hip dips completely. However, you can minimize the appearance of them through the aforementioned effective options. ” image-0=”” headline-1=”h3″ question-1=”How long does it take to get rid of hip dips?” answer-1=”That depends on the option you choose. Exercises may help you minimize them within months, although some rigorous exercises can do wonders in weeks. On the other hand, surgery can help you more easily with less time. What I like the most is the shapewear. They can help you get rid of the hip dips in a minute. All you have to do is slip into them! ” image-1=”” headline-2=”h3″ question-2=”Do hip dips go away with age? ” answer-2=”Hips in females fully mature only in mid-twenties. When your hips widen and grow larger and keep changing after the twenties, chances of hip dips noticing is less. ” image-2=”” headline-3=”h3″ question-3=”Are hip dips attractive?” answer-3=”I cannot emphasize enough on this, yes, hip dips are attractive! However, it all depends upon the individual’s perspective. Unless you don’t look in the mirror and feel attractive with hip dips, you won’t feel confident in your body while having them. Every single body is unique in its anatomy and structure, but that doesn’t mean anybody is any less attractive. Learn to embrace your body with all it has, ladies! ” image-3=”” count=”4″ html=”true” css_class=””]

  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:
Writer by day and reader by night. With a thoughtful lens, Manal authors in-depth blog posts on all things health and beauty. She tries to cover here basically anything a woman wants to know.

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