Listen up, ladies! Today, we’re diving deep into the world of hip dips – that mysterious curve (or lack thereof) that you’ve been obsessing over for months. FYI, they’re totally normal, and you’re absolutely stunning exactly as you are! But if you’re determined to get rid of your hip dips and get more fuller, rounder hips, we’ve got you covered.
What Are Hip Dips (Violin Hips)?
Hip dips, also known as violin hips, are those inward curves between your hips and thighs that make your silhouette look like a gentle wave. Scientifically speaking, they’re created by the shape of your pelvis, the distribution of your muscles, and your genetic makeup. Translation? They’re 100% natural and more common than you might think!
The Science Behind Hip Dips
- Caused by your skeletal structure
- Determined by genetics
- Influenced by muscle and fat distribution
- COMPLETELY NORMAL on literally every body type
Body Positivity You’re Not Alone!
Before we dive into “fixing” anything, let’s get one thing straight – hip dips are not a flaw. They’re a feature. Period. Celebrities, athletes, models, and I myself have them. Some are more pronounced, some are less visible, but they’re all valid and beautiful.
How to Get Rid of Hip Dips?
Let me start out by saying the only true way to get rid of hip dips is to undergo liposculpting or fat grafting. During this body contouring procedure, surgeons carefully extract fat from areas with excess volume and precisely redistribute it to fill out the hip dip area, creating a smoother, more balanced silhouette. This procedure costs $7,500 – $13,000 and there is no guarantee you will achieve the results you want. And remember, because you will be adding fat to the hips to create the new contour, if you lose any weight, there is the possibility that the fat you just injected will be lost as well.
To me, this procedure sounds like a lot of money and pain for results that are not guaranteed. Fortunately, there are other ways to create the illusion of a more balanced silhouette that do not require a high cost or recovery time.
Workout Moves to Build Confidence (and Muscle!)
As I stated above – you can’t completely eliminate hip dips, but you can build muscle to create a fuller look. I learned this from a trainer a few years ago, and let me tell you, if you follow this routine, you will build your thigh and glute muscles, creating that desired fuller hip illusion.
Resistance Bands For Legs, Thighs, and Glutes
First thing you need to invest in a good set of resistance bands for legs, thighs, and glutes growth. Resistance bands are excellent for building muscle because they create constant tension throughout the entire range of motion. This means your muscles are engaged and working hard both during the concentric (lifting) and eccentric (lowering) phases of exercises like squats and lunges. By adding variable resistance that increases as you stretch the band, they force your muscles to work harder at the top of the movement where you’re typically strongest, leading to increased muscle activation, improved strength, and enhanced muscle recruitment compared to traditional weight training.
Here’s your resistance bands workout playlist (Start by placing the medium OR hard resistance band around your thighs. Do 15 reps of each move on each side 3X):
- Lunges: The queen of thigh-sculpting moves
- Monster Walks: Weird name, incredible results
- Clams: Target those side muscles like a boss
- Squats: The ultimate booty and thigh builder
- Side Planks: Core and hip stability in one move
- Glute Bridges: Hello, muscle definition!
Remember, consistency is key. Results do not come overnight, but over time, your thighs will fill out and your booty will look more round.
Disclaimer: Always consult with a fitness professional before starting any new exercise routine.
Shapewear: Your Secret Weapon
OK, I know some of you may not want to feel the burn with workouts. This is where shapewear will become your best friend. Enter SKIMS shapewear and Honeylove shapewear – the holy grails of body contouring. These magical pieces can help create a more streamlined look while making you feel like a total boss.
- SKIMS Shapewear, founded by the queen of curves herself, Kim Kardashian, has taken the fashion world by storm. Their pieces are known for their sleek, seamless designs and a wide range of sizes (think XXS to 4X).
- Honeylove Shapewear boasts some of the most supportive products on the market. Their pieces are designed to smooth, sculpt, and lift, giving you those round, full hips we all crave.
Clothing Hacks to Flatter Your Shape
In addition to undergarments, you can also dress the part by wearing clothing that hides your hip dips.
What to Wear:
- A-line skirts will become your new best friend
- Looser tops will cover your hips and hip dips
- High-waisted pants create a balanced look
- Wrap dresses produce beautiful curves
What to Avoid:
- Ultra-tight bodycon dresses will show everything and we DON’T want that
- Styles that make you feel uncomfortable
- Negative self-talk
The Real Truth About Hip Dips
They’re natural. They’re normal. They’re YOU. Some bodies have more prominent hip dips, some have less – and guess what? They are just one tiny part of your incredible body, and all of them are beautiful. Your body is not an apology. It’s a celebration. Love yourself fiercely. Dress confidently. Move joyfully. And those hip dips? They’re just part of your unique story.
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