How To Get Rid Of Hip Dips – Contour Your Hips

Get Rid Of Hip Dips

Hip dips are inward curves along the side of your body, below the hip bone. They’re where your skin is tethered to the deeper part of your thigh bone. Many seek ways to minimize their appearance for personal aesthetic preferences.

In this guide I’ll show you practical strategies for reducing the visibility of hip dips, from targeted exercises to nutritional advice.

What to Do?


Get Rid Of Hip Dips exercise

Exercises targeting the hip area can significantly help in reducing the appearance of hip dips. These exercises focus on strengthening and toning the muscles around your hips, including the gluteus medius and the quadratus lumborum.

Strengthening these areas can create a more filled-out appearance, reducing the prominence of hip dips.

The gluteus medius is a key muscle in shaping the sides of your hips. Strengthening this muscle can help in creating a smoother line from your hips to your thighs.

On the other hand, the quadratus lumborum, located in your lower back, plays a crucial role in hip stability. Strengthening this muscle can lead to better posture and a reduction in the prominence of hip dips.

1. Side Leg Raises

  • Lie on your side, legs extended. This position isolates the gluteus medius effectively.
  • Raise the upper leg, then lower it. This exercise targets the side hip area directly, helping to build muscle where hip dips occur.
  • Repeat this exercise for 10-15 reps on each side. Consistency in this workout will gradually reduce the indentation of hip dips.

2. Clamshells

  • Lie on your side with knees bent. This position engages your hip muscles without strain.
  • Raise your top knee while keeping your feet together. This move specifically targets the gluteus medius and minimizes the appearance of hip dips.
  • Perform 12-20 repetitions on each side. It’s an excellent exercise for toning the sides of your hips.

3. Hip Dips

  • Start in a side plank. This exercise not only targets the hips but also engages the core.
  • Lower your hip to the ground, then lift it. It strengthens the side muscles of the hips, aiding in a more uniform hip line.
  • Aim for 8-12 dips on each side. This dynamic move is effective in toning both the hips and the waist.

4. Side Planks

  • Lie on your side, legs extended. This exercise targets the lateral core muscles, including the quadratus lumborum.
  • Prop yourself on your elbow and lift your hips. It helps in achieving a more balanced muscle tone around the hip area.
  • Hold the position for 20-30 seconds, then switch sides. Regular practice can significantly reduce the appearance of hip dips.

5. Bird Dogs

  • Start on all fours. This exercise improves balance and core strength.
  • Extend one arm and the opposite leg, then switch. It targets the back, hips, and abdominal muscles.
  • Do 10-15 reps per side. This exercise not only helps in reducing hip dips but also strengthens the entire core area.



A balanced diet plays a vital role in managing hip dips. The right nutrition can help build muscle, distribute fat evenly, and provide the energy needed for effective workouts.

Incorporating a variety of nutrients is key to achieving your goals:

  1. Protein-Rich Foods: Aid muscle growth and repair. Include lean meats, beans, and dairy in your diet.
  2. Healthy Fats: Help with hormone regulation and fat distribution. Avocados and nuts are excellent sources.
  3. Complex Carbohydrates: Provide energy for workouts. Opt for whole grains, fruits, and vegetables.


Proper hydration is a cornerstone of overall health and plays a significant role in muscle recovery and maintaining a healthy metabolism. It helps maintain the health of your muscles and joints.

Aim for at least 8 glasses a day. Avoid sugary drinks and opt for water.

Cosmetic Options

Cosmetic procedures can offer solutions for those seeking more immediate or noticeable changes in the appearance of their hip dips. These options range from non-invasive treatments like fillers to more permanent surgical solutions.

It’s important to consider the risks, costs, and recovery time associated with these procedures.


Injectable fillers can temporarily alter the contour of your hips. They involve the injection of substances like hyaluronic acid to fill the indented areas. This method offers a quick solution with minimal recovery time.

However, the results are temporary, usually lasting several months to a couple of years, and the procedure needs to be repeated.

It’s also crucial to have these fillers administered by a qualified professional to minimize risks and ensure aesthetically pleasing results.


Fat transfer surgery is a more permanent option but comes with risks. This procedure involves transferring fat from another part of your body to your hips. It’s more invasive than fillers and requires a significant recovery period.

The results are more long-lasting and can look more natural than fillers. However, there’s a risk of complications such as infection, scarring, and uneven fat distribution.

Consultation with a board-certified plastic surgeon is essential to discuss the potential outcomes and risks.

Lifestyle Changes


Adopting certain lifestyle changes can also play a role in how hip dips are perceived. These changes, including specific clothing choices and posture improvements, are non-invasive ways to influence the appearance of your hips.

They can be effective and easy to implement without any medical intervention.

Clothing Choices

Certain styles can minimize the appearance of hip dips. High-waisted pants and skirts can create an illusion of a smoother hip line. A-line dresses and skirts that flare out from the waist can also disguise hip dips.

Shapewear designed to smooth out the hip area can be worn under clothing for a more immediate effect. These clothing choices are a practical and non-invasive way to achieve the desired appearance.


Good posture can influence how your body appears. Standing straight with shoulders back can help in presenting a more aligned silhouette. Engaging your core muscles while sitting or standing can also visibly affect the hip area.

Regular practice of exercises that improve posture, such as yoga and Pilates, can lead to long-term benefits not only for the appearance of hip dips but also for overall spinal health.

Good posture is beneficial not only for aesthetic reasons but also for general physical well-being.


Can hip dips completely disappear with exercise?

No, exercises cannot completely eliminate hip dips as they are largely determined by your bone structure and genetic fat distribution. However, targeted exercises can help in building muscle and potentially reducing their prominence.

Are there specific yoga poses that can help with hip dips?

While yoga won’t directly eliminate hip dips, poses like Warrior II, Triangle Pose, and Bridge Pose can strengthen the hip and gluteal area, contributing to a more toned appearance.

How long does it typically take to see results from exercising for hip dips?

The time it takes to see results varies greatly depending on individual body types, workout intensity, and consistency. Generally, it can take several weeks to a few months of consistent exercise to notice changes.

Is it safe to get injectable fillers for hip dips?

Injectable fillers are generally safe when performed by a qualified professional, but they carry risks like any medical procedure. It’s important to discuss potential side effects and complications with a healthcare provider.

Can improving my diet help in reducing the appearance of hip dips?

A balanced diet can aid in overall fat loss and muscle building, which might indirectly affect the appearance of hip dips. However, it won’t specifically target hip dip reduction.

Do hip dips have any impact on physical health or are they purely aesthetic?

Hip dips are purely an aesthetic and natural feature of the body’s structure. They do not have any impact on physical health or indicate any health issues.


While hip dips are a natural part of your body’s structure, there are ways to minimize their appearance. From specific exercises and dietary changes to cosmetic options, you have multiple paths to explore.

However, don’t forget that embracing your natural body shape is also a beautiful and valid choice.

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