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This is because your gluteus medius lays on the top outermost area of your hips which can make the top of the violin appearance even more pronounced. This includes the gluteus maximus and the gluteus minimus.īe careful training your gluteus medius as it can actually make the appearance of your hip dips even worse. Most specifically you’re going to want to use these exercises to build muscle in your glutes. To fill out the side of your hips you’ll have to use strength training exercises that target your side hip muscles.

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If you want to know how to lose thigh fat then check out my best exercises too. And it can feel very weird but it’s more than attainable to at least lessen the appearance of your hip dips. I know it can feel like you have an entire hole on the side of your hip. If you’re looking for ways to trim down this part of your body then a proper diet and the right exercise routine will be the key. Even naturally thin people can still have love handles because they still have too much overall fat on their bodies. This is why stubborn fat is so difficult to lose. Otherwise, you’ll become “skinny fat” causing your hips to sag even more unless you have some muscle to round them out. This is why so important to lower your body fat percentage instead. This is because you will not be changing how much fat is on your body or the muscle on your hips just through weight loss. No matter how much weight you lose or how skinny you become you can still increase the appearance of hip indentation. But losing weight can make this part of your body look worse!

So the secret is to increase the muscle mass on the side of your hips to give your hips a more filled-out look. Why losing weight won’t get rid of hip dips… If you have excess fat on your hips, abs, and thighs then the indentation on your hip dips will look even worse. The big secret to lessening the appearance of your hip dips is to lower your total body fat percentage. If you have trouble with this body part area then you can also check out my best exercises to get rid of saddlebags. If you’re lacking muscle in your hips then the depression of your side hip area will be greater.Īlso if you have more fat on your hips then you’re also more likely to increase the appearance of the hip divot. You also have to consider your muscle and body fat distribution as well in your hip area if you’re trying to get wider hips. So if you have too much distance between your hip bone and your greater trochanter then it’ll be much more difficult to get rid of the hip dents. Women have the most problem with hip dips but men can also get them too. It can really vary from person to person depending on the size of your hips and the shape of your pelvis. Hip dips are caused by bone structure, size of the muscle, and fat distribution that’s not in cosmetic alignment. This causes hip dips to become more pronounced. This will create a larger space between the top of your pelvis (hip bone) and the trochanteric depression.

So if you have wider and higher hips then you’re much more likely to have a bigger angle to your femur. Unfortunately, your body structure will determine how big of a hip divot you’re most likely to have. So depending on your body structure you could have too much distance between these bones. Your iliac crest on your hip bone and greater trochanter major (femur head) can have too much distance between each other. Your bone structure plays a big role in the causes of hip dips. You might describe your hip dips as having “weird hip proportions” and it can make you hate the look of your hips.Īnd the worst part is even if you lose a lot of weight and workout your abs you won’t be able to get rid of this indentation on the side of your hip.ĭon’t lose hope yet! The good news is you’ll be able to correct your hip dips by following the exercise and diet tips below.

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