If You Have Hip Dips (Read This)

Hip dips (those small inward curves that are often seen at the hip and above your thighs) is the latest topic everyone is talking about in the fitness community.

According to Google Data, the terms 'hip dips' or 'violin hips' search track has doubled in the last month and is up 40% from last year.

Hip Dips are often a cause for concern in the fitness community, but what is the reality?

Young woman performing yoga

Hips have a tendency to dip as people age, so many are looking for information on hip dips.

So, before switching up your fitness routine, you should know the answer to this important question:

Are hip dips good or bad?

So What Exactly Are Hip Dips?

Hip Dips are hip bones that have a tendency to stick out further than they should. This can result in hip dips, also known as violin hips.

What causes hip dips?

Hip Dips are a result of the hip bones protruding.

There can be many causes for hip bone protrusions, including:

- weight gain and loss

- genes

- injury or trauma to the hips, like during an accident or surgery     

- hip dysplasia

What are the symptoms of hip dips?

The most common symptom is hip pain.

Hip Dips can also cause:

- hip and back stiffness

- hip instability, leading to falls or injuries

-hip dips can also cause hip fatigue after long periods of standing which can lead to hip pain.       

Are hip dips good or bad?

The hip bone protrusion is not inherently bad. It can be caused by a variety of factors and may even assist in hip stability, which makes it more difficult for someone to fall or injure their hip dips.

It is often assumed that a lack of hip dips is an indicator of being healthy. However,  they are normally associated with the shape of your bones.

This is because your pelvis is unique to your body shape and will likely look different from everyone else's.

Are hip dips normal?

Hip dips are not a sign of your health status, and hip dips do not mean that you are too heavy or underweight.

They can be caused by a variety of factors, such as the shape of your bones or pregnancy.

Hip dips are a part of your body shape that can be the result of more muscle mass or higher levels of fat, but they cannot be changed through exercise or diet.      

Is it possible to get rid of hip dips?

Though weight loss and exercise can help to minimise the appearance of the hips, they will not disappear completely.

It is important that you understand how to make the best decisions about body fat distribution.

As a result, try to focus on exercises that target multiple muscle groups in your lower body (for example, squats and lunges) as well as isolation moves (such as fire hydrants and clamshells).

It's also recommended that you strengthen your entire body in order to maintain hip health.     

How can I make my hips rounder?      

There are few things you can do:

  1. Side lunge with dumbbells -  This is a hip-opening exercise that requires you to bend your front leg and step sideways with the back foot.
  2. Leg press - This large muscle group will help increase hip circumference as well as tone them.
  3. Step-ups on the bench - By including this into your workout routine, not only will it strengthen your lower body but also give yourself better posture
  4. Side dumbbell abductions - This is a hip adduction exercise, where you lay on your side and lift one leg in the air.
  5. Lying hip rotations - This exercise works to increase hip rotation range of motion as well as mobility. 
  6. Bird dog stretch - This will open up your hips by stretching your hamstrings while also strengthening them at the same time.
  7. Side leg lifts - This hip abduction exercise can be done by laying on your side with one leg crossed over the other and lifting it up to about hip height.
  8. Lying hip extension -   This is a stretch exercise that will help strengthen the hip flexors, abductor, and external rotator muscles.
  9. Leg curls to increase your hips size- Focus on crunches where you lie down with your knees bent up in front of
  10. Squats - The hip flexing motion of the squat works to increase hip mobility and stability.
  11. Squat kicks - dancers hip stretch - This will help strengthen the hip abductors and external rotators.
  12. Kneeling hip flexion - Lying on your side with one knee up, place a towel around it while bending to hold for five seconds.
  13. Variation of bridge pose- Try this hip-opening variation by lifting both knees off the ground so that hips are high and exposed.
  14. Dumbbell squats - Dumbbell squats help to strengthen hip flexors and glutes.
  15. A Hip Belt - A hip belt is great for this, as it will work the stabilizer muscles on your hips by giving them an external force to fight against.
  16. Asymmetrical banded squat - Stand with one foot in front of the other while holding
  17. Split leg squats - This hip-opening position will help strengthen the hips and stretch out tight hip flexors.

In general, it's a good idea to stay active and walk around as much as possible. 

Wrapping Up

Hip dips are a natural part of the human form and should not be seen as negative.

This article has provided you with some information about what hip dips are, why they might occur, and how to care for them if necessary.

If you have been experiencing pain in your hips or any other parts of your body that may be related to this condition, please consult a doctor before self-diagnosing yourself.

We hope that by reading this article you will feel more informed on the topic and can better identify whether (or not) you have hip dips.

It is important to remember that relentlessly obsessing over any aspect of your body, even those which cannot be changed can have lasting consequences. So we don't recommend over-stressing this.

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