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Hip Dips Explained: Why Having Hip Dips is Completely Normal

A woman with hip dips wears a black sports bra while standing in a gym.
Read Time: 11 minutes

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In the extensive gallery of human body forms and shapes, the term “hip dips” might have caught your eye more than once. These natural indentations, also known as violin hips, are becoming a popular topic of discussion in body positivity circles. If you’ve found yourself pondering over what hip dips are and whether they should be a cause for concern, you’ve come to the right place. Through this blog post, we’ll dive deep into understanding hip dips and why it’s completely normal to have them. Get ready to embrace your natural body shape with confidence and pride.

Understanding Hip Dips

Before we delve further, let’s demystify what hip dips are. Situated just below your hip bone, hip dips are slight inward curves or indentations on each side of your body. These curves can be more pronounced in some individuals due to various factors such as bone structure, muscle mass, and fat distribution. It’s essential to note that hip dips are a normal anatomical phenomenon prevalent in both men and women.

You might wonder why some people have more noticeable hip dips than others. The answer lies in the shape and size of your pelvis and the distribution of fat and muscles around your hip region. The width of your hips, the structure of your pelvic bones, and how your muscles attach to your bones, all contribute to the appearance of hip dips.

Why Hip Dips are Completely Normal

It’s incredibly vital to stress that having hip dips is absolutely normal. In a world where picture-perfect body shapes are constantly glorified, it’s easy to fall into the trap of believing that there is only one ideal body type. However, this couldn’t be further from the truth.

Biologically speaking, hip dips are nothing more than the space where your hip bone meets your thigh bone. It’s a natural occurrence, resulting from the structure of your skeleton. Everyone has a unique skeletal structure, which means the appearance and prominence of hip dips can vary greatly from person to person.

Furthermore, embracing hip dips can be a step towards fostering body positivity and self-love. Recognizing and accepting that every individual has a unique body shape is crucial to cultivating a healthy perspective toward your own body.

Embracing Your Natural Body Shape

It’s important to embrace your natural body shape, hip dips included, in a society that often dictates an unrealistic body image standard. Learning to love your body as it is can be a powerful and liberating experience.

First, start by understanding that hip dips are not a flaw but part of your unique silhouette. Celebrate the fact that no two bodies are alike and that diversity should be embraced rather than shunned. You can even find communities and groups where individuals share their own experiences and stories about loving their bodies with hip dips. Engaging in such conversations can be an affirming and positive experience.

Next, if you are into fitness, focus on healthy exercises that suit your body type, rather than trying to change the structure of your hips, which is naturally given. Workouts should promote health and wellness, not trying to achieve a particular body shape.

Remember, the shape of your hips does not determine your worth. Loving and accepting your body can lead to a happier and healthier you.

Dispelling the Misconceptions Surrounding Hip Dips

As hip dips gain visibility in mainstream discussions, it’s important to dispel some common misconceptions surrounding them. One prevalent myth is that hip dips are a sign of being overweight or unfit. This is completely untrue. As mentioned earlier, hip dips are a natural occurrence, primarily influenced by your bone structure.

Another misconception is that you can completely get rid of hip dips through exercise. While certain exercises can help you tone the muscles around your hips, they cannot alter your bone structure. It’s essential to approach fitness with realistic expectations and understand that it’s perfectly okay to have hip dips, irrespective of your fitness level.

In the face of these misconceptions, education and awareness become vital tools. Share your knowledge about hip dips with others and help foster a society where everyone feels beautiful in their own skin.

Dressing Confidently: Tips and Tricks

Knowing how to accentuate your natural body shape can significantly boost your confidence when it comes to dressing. Whether you have hip dips or not, here are some tips to help you dress in a way that makes you feel beautiful and confident:

  1. Understand Your Body Type: Before selecting outfits, understand your body type and what styles suit you best. It can be an empowering experience to dress in a way that highlights your unique features.

  2. Choose Flattering Fits: Opt for clothing styles that flatter your body shape. For those with hip dips, you might find that high-waisted bottoms or A-line dresses accentuate your curves beautifully.

  3. Experiment with Patterns and Colors: Don’t avoid experimenting with different patterns and colors. Sometimes, a vibrant pattern can add a splash of confidence to your look.

  4. Comfort is Key: Above all, prioritize comfort. No matter how stylish an outfit might be, it won’t make you feel confident if it doesn’t provide comfort.

  5. Personal Style: Develop a personal style that reflects your personality and makes you feel great about yourself. Remember, fashion is a form of self-expression, so don’t be afraid to showcase your true self through your clothing choices.

Dressing in a way that complements your body shape can be a fun and creative journey. Embrace it with an open heart and mind.

Incorporating Body Positivity into Your Life

In today’s world, where we are constantly bombarded with images of ‘perfect’ bodies, cultivating a body-positive attitude becomes ever more essential. Body positivity is not just about accepting your body as it is, but also about celebrating it. Here’s how you can incorporate body positivity into your life:

  1. Self-Compassion: Be kind to yourself. Understand that it’s absolutely normal to have fluctuations in your body image and self-esteem.

  2. Positive Affirmations: Implement positive affirmations into your daily routine. Reminding yourself of your worth and beauty can work wonders in boosting your confidence.

  3. Avoid Comparison: Steer clear of comparing your body to others. Remember, you are your own person, and what makes you different makes you beautiful.

  4. Seek Support: If you find it difficult to foster a positive body image, don’t hesitate to seek support from friends, family, or professionals.

  5. Spread Awareness: Help spread awareness about body positivity. Share your journey with others and encourage them to embrace their bodies too.

By fostering a body-positive attitude, you contribute to your well-being and help create a society that celebrates diversity in body shapes and sizes.

The Science Behind Hip Dips

As we seek to comprehend hip dips fully, it is crucial to appreciate the science behind this natural bodily feature. It all starts with the skeleton, particularly the structure of the pelvic bones.

The pelvis comprises several bones, including the ilium, ischium, and pubis. The point where your femur (thigh bone) meets the pelvis is where the hip dips can be noticed, typically appearing as indentations or slight inward curves. Moreover, the amount of fat and muscle mass surrounding this area can influence the prominence of hip dips.

To better understand this, let’s consider a study published in the journal “Clinical Anatomy” that explored the variations in pelvic morphology. The study highlighted that there is a vast range of normal when it comes to pelvic shapes, owing to factors such as genetics, age, and ethnicity (source). Thus, it becomes evident that hip dips are indeed a natural and normal feature, appearing in various degrees in different individuals.

In light of this, it is fundamental to foster a perspective that respects and celebrates the diversity of human bodies, where hip dips are not viewed as an imperfection but rather a testament to the beautiful variety that exists among us.

Strengthen your hips at home

Working on strengthening your hips can help improve daily tasks, reduce knee and hip pain, and, in some cases, diminish the appearance of hip dips. Always consult your healthcare professional before starting any new exercise regimen.

1. Fire Hydrants

When targeting your outer thighs, hips, and side buttocks, keep your weight evenly distributed between your hands and knees. You can increase the difficulty of the movements by placing a dumbbell behind your knee.

How to perform: With your legs hip-width apart. Bend your left leg to 90 degrees. Lean your trunk forward and squeeze your core. Lift your leg to 45 degrees without moving the rest of your body.

2. Lateral Monster Walk

Keep tension in the glute loop when working to target your upper glutes as you step inward and outward. Bending your knees and squatting lower to a quarter squat will make the exercise harder.

How to perform: Stand with your feet hip-width apart and squat in an athletic position. Take a step to the right with your right foot till your feet are shoulder-width apart. Step to the right with your left foot until your feet are hip-width apart.

3. Knee-Banded Hip Thrust 1+1/4

Hip thrusts build strength and size in your glutes in ways many other exercises cannot. When performing an extra 1/4 rep at the top, squeeze the glute hard at the top.

How to perform: With your knees banded, keep your eyes looking forward, and chin tucked. Keep your torso flat when the hips are fully extended. Lift and drive through the heels of your feet, and do not let your knees go in. Lower yourself again only 1/4 of the way down and come back up. For each rep, you do a complete rep + 1/4 rep.

4. Side-Lying Clam Raise

The side-lying clam raise’s main benefit is building volume in the glutes and improving hip stability.

How to perform: Lie on the left side with knees bent in front of you, legs stacked, supporting the upper body with a forearm on the floor under the shoulder. Place right hand on hip. Lift hips off the floor, using glutes to drive the movement. As you come up, lift your right knee above your hips while keeping your lower left leg on the floor.

5. Knee-Banded Donkey Kicks

This exercise helps lift your butt. Keep your core engaged in protecting your lower back, and do the movements slowly.

How to perform: Place the band around both legs, just above the knees. While on all fours (hands and knees), position your hands under your shoulders and your knees under your hips. Kick back with one leg and squeeze the glutes while bending the knee.

Conclusion: Embracing Your Natural Beauty

As we conclude our enlightening journey exploring the world of hip dips, we find ourselves armed with knowledge and, hopefully, a renewed appreciation for our natural body shapes.

Hip dips are more than just a physical feature; they symbolize the beautiful diversity in human forms. They stand as a testament to the fact that no one ‘perfect’ body shape exists, and what we perceive as imperfections are merely variations in the stunning tapestry of human bodies.

As you navigate your body acceptance journey, remember that you are not alone. Many are walking this path, learning to love their bodies and hip dips. Let your journey be one of self-discovery and empowerment, as you learn to see the beauty in your natural form.

To further aid in your journey, we have compiled a list of frequently asked questions about hip dips, with answers that aim to provide a well-rounded understanding of this topic.


1. What causes hip dips?

Hip dips are caused by the natural shape of your pelvis and how your muscles and fat are distributed around your hip region.

2. Can exercises eliminate hip dips?

While exercises can help tone the muscles around your hips, they cannot completely eliminate hip dips as they result from your bone structure.

3. Are hip dips a sign of being unhealthy?

No, hip dips are not a sign of being unhealthy. They are a normal anatomical feature and do not indicate any health issues.

4. How can I learn to embrace my hip dips?

Learning to embrace your hip dips involves cultivating a positive body image, fostering self-love, and understanding that hip dips are a completely normal and natural feature of your body.

5. Where can I find support and community?

There are numerous online communities and social media groups where individuals share their experiences and support each other in embracing their natural body shapes, including hip dips.

Editor’s note: The content on Base Strength is meant to be informative in nature, but it shouldn’t take the place of advice and/or supervision from a medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Speak with your physician if you have any concerns. Please also see our disclaimers.

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