Round hips are everywhere. From Instagram to your TV screens, it seems like everyone is rocking perfect curves. This can be so frustrating when you look in the mirror and see that your own hips just seem to… dip. Well, if you have noticed these hip dips, you are not alone!
Hip dips are essentially indentations where your hips meet your thighs. Although these dips give you a different shape, there is absolutely nothing wrong with having them! So definitely don’t panic if you have them. And if you search #hipdips on Instagram, you will find that there are thousands of ladies rocking them, too!
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Standing in flattering positions since 1993 📷✌🏼 How many more of these do we need to look at to realise Instagram is not reality. We already know it!! We are all human!! So stop wasting your time scrolling and go live your life with your real, unique body, hip dips and all 🙆🏼 . #bodyconfidence #posed #reality #transformationtuesday #hipdips #thighgap #bodyshape #physique #abs #personaltrainer #gymshark #bodyconfidence #selflove #natural #realitycheck #fitspo #fitness
Just like any other body part, hip dips come in all shapes and sizes. Some are really noticeable, and some are very subtle.
If you have hip dips, it means that you have high hip bones. That’s it? That’s it! If your hip bone sits higher than your femur, the fat and muscle that surrounds that area will cave inward, creating a dip.
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I'd like to share something that's been on my heart and that's the topic of "hip dips" or "violin" hips. I've been watching this topic grow and I'm seeing it turn into the newest fad like thigh gaps were. So I just want to clear the air and help women learn that this is NOT A FLAW. It's literally an anatomical difference between bodies just like a thigh gap. Hip dips are determined by how the head of your femur inserts into the joint in your pelvis. Exercises that develop your glute medius can help round out this area some, but you'll still have a hip dip. AND THATS OKAY AND BEAUTIFUL. I've been bodybuilding for years and have very well developed glutes and guess what? I have hip dips. And I love them. Embrace your body for what it is. Love your body for what it is. Stop comparing yourself to others. You are perfect already. 💜 💜 💜 #hipdips #imperfectlyperfect #selflove
So, how do you get rid of them? Well, to be blunt: you can never completely get rid of them. Hip dips have everything to do with the structure of your body, and less to do with what you’re eating. You were born with them! The good news is, however, that you can try out a few exercises to make your dips a lot less noticeable.
Filling out your hip dips is all about gaining muscle, so it is important to keep your body properly fueled and ready to take on a workout. Most workouts that target the dips will require you to work either your abs, thighs, butt, or hips.
To get the best results, the experts say to work these zones about 4-6 times per week. That may seem like a lot at first, but they will quickly begin to get easier the more you do them!
For a great hip dip workout, check out these videos by fitness guru Abby Pollack.
Abby lays down some science along the way, so you can understand what each exercise does and why it works.