Some call them hip dips. A specificity that makes every female body unique and special to feel more confident and beautiful. But how do you get rid of hip dips and lower belly fat with exercises or surgery?
Did you know that the recess, depending on your body shape, can form at the height of the hips, between the hip and thigh?
Here, this physical feature, which is also called the lowering of the hips, is not at all a defect or an accumulation of fat (as is often believed). There is nothing to hide. But it’s a totally normal physical peculiarity which, just like the others. Some like to enhance it.
So it is not a part to be demonized, but a special and beautiful element of your body. A strong point to show off with pride. Just like the supermodel Bella Hadid or the singer Shakira who made it a real “fashion” and surely a feature to be proud of. Here, then, is everything you need to know about hip dips, to learn how to love them (for those who still don’t) and enhance them the right way or how to get rid of them if you don’t.
What are hip dips?
The first thing to know for those of you who have it and also for those of you who think it is a defect that should be eliminated, is that hip dips are completely normal and depend solely on a person’s physical make-up and genes. More precisely, the height and shape of the pelvis.
It has nothing to do with weight then. But an anatomical feature creates this wave (more or less pronounced) between the hips and thighs. Wavy design reminiscent of the shape of a violin. Which, just like music, can be decorated to make one’s personality more beautiful and in shape.
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What Causes a Hip Dip?
Now we’ve agreed that there are factors such as weight distribution and muscle mass that can certainly contribute to how pronounced it is. This does not mean that hip depressions are a determining factor in how healthy or unhealthy a person is. While hip dips exercises can often enhance the roundness and the curve of the hips, hip dips really depend on the bone structure as we explained before.
Hip dips like a violin
It’s very natural and, as we’ve seen, has nothing to do with weight or the amount of body fat (which instead has to do with classic love handles and lower belly fat). But it depends on the bone factor, and therefore it is not adjustable.
It’s no coincidence, in fact, that hip dips characterize many women’s bodies, regardless of whether they’re more muscular, curved, or skinny. And in a very personal way. Due to the fact that the shape of the pelvis is unique, different for each of them and not adjustable (just like other bones of the body), hip dips are able to give an exclusive touch to your body. A characteristic that should be appreciated and loved.
Violin Sides Vs Love Handles
On the one hand, as we have seen, the depressions of the hips derive from the bone structure of the body (and from the formation). It is good to consider, on the other hand, the love handles with which they are often exchanged as something else entirely. Specifically, the latter is formed by the accumulation of fat at the subcutaneous level that is deposited in the area of the hips.
Password Reduce Hip dips
Precisely for this reason, for those who want it, by paying attention to their diet and doing the right hip dips exercises, it is possible to constantly reduce and eliminate them.
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Exercises for hip dips
Be careful though. Because even for hip dips there are targeted and customized exercises for hip dips. Obviously, these exercises won’t make your hip dips go away, but they can enhance them and make them more beautiful. But, how?
Below we explain exercises that will help you to enhance the portion (not eliminate it) and this will generally improve your physical health, regardless of your similarity.
Routine to define the hips in no time
One good training plan to achieve your goal is to encourage you to do aerobic activity twice a week and supplement your training with specific exercises to define your hip dips. A spinning session, a bike ride, or 30 minutes of running to start the day are excellent suggestions for burning fat, especially lower belly fat in general, and knowing that where it’s concentrated in the hips, may be the result of your effort.
Additionally, whether it’s for training at home or in the gym, make a choice training plan that includes exercises to define the hips that we suggest. It is very simple and only takes a few minutes. Do 2-3 sets of each and 8-10 repetitions.
Any daily maintenance routine should include squats, especially if you want to define your glutes and legs, strengthen your lower body and have more defined hips. It is a basic and effective exercise that is worth spending a few minutes.
- Standing with your legs slightly apart and your torso forward.
- Bend your knees and bringing your glutes closer to your calves.
- Controlling your breathing at all times.
- Do the repetitions at a good pace.
2. Side “squat”
Do you want to reduce the fat from your hips? Well, the movement involved in this exercise is perfect to achieve it.
- Start position with the one you would have to perform a “classic” squat (bent knees).
- Take one step laterally, shifting your weight to the chosen side and making gentle bounces.
- Return to the center.
- Repeat with the opposite leg.
3. Leg raises from the ground
- Lie sideways on a mat leaning on one of your forearms.
- Keep your legs together and straight.
- Raise your upper leg to a 45 degree angle.
- Hold the pose for a few seconds and repeat the exercise with the other leg.
- To exercise the hip dips with greater intensity, when you have your leg up, try to “pull out” your heel and keep the instep down, as if you wanted to point the toe of your foot towards the ground.
4. Leg extensions
Do you want to burn fat in your legs and have hips as defined as a dancer’s? Well, do leg extensions as if you were working on the bar (just lean against a wall).
- Position yourself laterally to the pamper.
- Extend the outer leg laterally until it reaches the height of your hips.
- Hold for a few seconds and descend slowly.
- Also try doing this exercise by extending your leg back as far as you can.
5. Lateral trunk flexion
Defined hips and a wasp waist… you can achieve them with these simple side push-ups.
- Standing, keeping a slight separation between both bent legs.
- Raise your arms above your head.
- Join your hands and turn your trunk to the left with gentle bounces.
- Return to the center position and repeat flexing to the right.
6. Pelvic lift
- Lying on your back and bending your knees.
- Support your weight on your upper back as you raise your pelvis and contract your glutes.
- Descend slowly and do at least 8 repetitions of this simple exercise that will help you gain definition in your hips.
You can watch this video for more hip dips workouts
How to choose the best clothing?
A great way to highlight and honor this detail of your body is to play with clothing, choosing the right lines and fabrics. This can be done even if, for various reasons, you prefer to mitigate or hide your hip dips.
To enhance the violin hips, therefore, opt for low-waisted trousers, which accentuate the wave, skinny pants or tight leggings. But also sheath dresses that follow the lines of the body and preferably in light fabrics.
The thick ones, in fact, would cause the opposite effect. As well as high-waisted trousers or dresses in soft fabrics that emphasize the waistline by diverting attention from the hips. All measures that make the wave under the basin less visible. It being understood that everyone can dress as they like.
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Why love hip dips?
As seen, therefore, just as there are ways to accentuate and enhance hip dips, there are also other ways to minimize them. A bit like with breasts, more or less prosperous, legs, buttocks, etc. All parts of the body which, however, in fact, differentiate us. Giving us uniqueness.
This is why it is important to stop and ask ourselves: why should we hide a beautiful part of us, which, together with everything else, contributes to making us even more special? Much better to learn to love every single detail that characterizes us.
Without fear and without the obsession of having to change (especially where it is not possible to do so). But enhancing its beauty and exclusivity. Made of shapes, colors, details and the power of one’s self-esteem and awareness.
And that the sound of hashtags like #hipdips and #bodypositive will help, even those who do not yet know it, to discover how beautiful it is to love every part of themselves. A trend to follow and that never goes out of fashion.
Hip Dip Injections
There are both surgical and nonsurgical options available for those who seek to remove their hip dips. At Silhouette Plastic Surgery, Dr. Hootan Daneshmand performs both of these types of treatment. They are liposculpting,which uses a fat grafting technique, and Sculptra, which are essentially hip dip injections.
Sculptra Hip Dips
Sculptra is a nonsurgical, injectable implant option that uses dermal filler to increase hip volume and plumpness. The hip dip injections, which are FDA-approved, are made up of a synthetic sugar called Poly-L-Lactic Acid. The filler works by facilitating the localized collagen production in the targeted area.
Though Sculptra hip dips are a noninvasive treatment option, the downside is that they do not provide immediate results. Sculptra hip dips injections are a gradual process, requiring several successive sessions over a 6 month period (give or take) before a patient is able to notice the desired results.
Liposculpting (Fat Grafting) Hip Dips
The other option involves the surgical procedure of liposculpting, which may also be known as fat grafting. This low-risk procedure essentially suctions fat from one area of the body (stomach, thighs, buttocks, etc.) and distributes it into the hip dip area. The transfer of fat fills in the curvatures of the hip dip and rounds them out for a smoother, more voluminous shape.
If a person does not have enough fat to take from other areas of the body, artificial fillers or even silicone implants may also be an option for surgically filling out the hip dip area.
How Long Does Hip Dip Surgery Last?
The actual liposculpting procedure may take somewhere between three to four hours. General anesthesia will be used to sedate the patient for the duration of the surgery. Once under sedation, your surgeon will remove excess fat from one or more areas of your body using a liposuction procedure. The fat will be transferred into a machine, where it will be spun to separate the fat from blood and other fluids. Then, the clean fat will be injected directly into your hip dip area. Nearly 70% of this injected fat is expected to survive the transfer; the rest will be reabsorbed into the body.
Liposculpting is preferable for people who want to see immediate results rather than receiving several injections over a longer period of time. It is also a more permanent solution than its counterpart Sculptra. Though the result of fat grafting varies from patient to patient, it is likely to provide lasting, permanent enhancement for life. This is due to the fact that the fat transferred is a living substance, as opposed to fillers (which may absorb into the body) or implants (which may rupture).
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Can telemedicine help in enhancing and improving hip dips?
Yes, there are many telemedicine platforms that help to improve and beautify the depression of the hips by providing advice such as hip dips exercises and necessary diet regimens.
On the Fitoont Telemedicine platform, you can communicate with doctors who specialize in this field for free and without going to clinics.
We also monitor many telemedicine platforms that provide surgical services for cases of hip dips:
- AirSculpt® Hip Flip
- Hip Dip Treatment Newport Beach | Dr. Grover
- Lanluma | How to get rid of hip dips – Dr Leah Clinic.
- Hip Dip Injections – Best Clinic Sydney for Dermal Fillers
How is the procedure?
Hip retraction surgery is usually an outpatient procedure. On your doctor’s recommendation, you will likely be given general anesthesia.
- Fat is removed from the body through liposuction. Fat can be removed from the buttocks, stomach or inside the thighs. Small incisions will be made to remove the fat, and they will be closed with sutures and bandaged.
- The fat is prepared to be injected into your body. The machine rotates the fat to remove blood and other fluids.
- Fat is injected into the hip area. Usually no stitches are needed at the injection site.
Aftercare and recovery
Even if you are not required to spend the night in the hospital, you will need someone to drive you home after your fat transplant procedure.
You may feel some soreness at the injection and the incision sites for a few weeks after the fat transfer. The bruising and pain can last for two weeks or longer.
You may not notice the result of hip dip surgery right away. Fat grafting can take up to 6 months to become fully effective.
Who is a good candidate for this surgery?
- Nonsmokers who are under 30 percent of their ideal weight, have very sensitive skin and have no history of bleeding, may be good candidates for liposuction procedures such as hip dip surgery.
- If you have recently experienced significant weight loss (30 pounds or more), have autoimmune or bleeding conditions, or are taking blood-thinning medications, your doctor may recommend that you don’t have hip surgery.
- People diagnosed with an eating disorder or other conditions that cause body deformity should use extreme caution when considering hip retraction surgery.
It is important to understand that the outcome of this surgery can be a bit unpredictable and there is no way to guarantee the results you expect.
It is also worth noting that 25 to 69 percent of the fat injected into the hip area during a hip reduction procedure can be absorbed by your body in the year following surgery. For this reason, you may want to consider additional fat injection procedures.
Is this surgery safe?
Liposuction and grafting are simple and relatively low-risk procedures. However, like any surgery, there is always some risk of complications, some of which are serious:
- Common side effects after hip surgery include:
- Bruising and pain at the site of incisions or injections
- Fat migration or lack of fat at the injection site
- Swelling and bleeding in the area where the fat was removed or injected
In rare cases, hip reduction surgery can cause fever and discharge at the surgery site. This could indicate the presence of an infection.
To reduce the risk of complications from hip surgery, be sure to follow your healthcare provider’s instructions carefully. Here are some additional tips:
- Keep the area where the incisions were made clean and dry.
- Don’t soak in water, swimming pools, or hot tubs until your doctor says it’s okay.
- Don’t rush into intense physical activity until your doctor gives you the green light.
- Find an experienced, licensed health care provider to perform this procedure (this will greatly reduce your chances of developing an infection or other complications from the surgery).
How much is it?
Hip dip surgery is a cosmetic procedure. This means that it is not covered by insurance. You will need to cover the full cost of the procedure, including anesthesia or hospital costs, out of your own pocket. You may also need to factor in the time it takes to recover from work as you calculate the cost of the procedure.
Hip surgery prices vary based on the cost of living in your area, as well as your provider’s level of experience. According to people who have undergone hip augmentation and reported that the prices range from $7000 to $10,000.