Although body fat in that area can make them more noticeable, reducing body fat in that region won't necessarily eliminate hip dips since it's mainly due to bone structure. While having more muscle mass can make hip dips more prominent, exercise alone cannot change the shape of your hip bones.
If you're wondering what causes hip dips, "this is where genetics play their part," Stacey Santos, a personal trainer in Walnut Creek, California, recently explained on Instagram. "There's nothing you can do to get rid of hip dips. No matter how much muscle you build, your hip dips will always be there."
What body type has hip dips? Any body type can have hip dips. Hip dips are dictated primarily by your bone structure, and not how your fat is distributed.
Though exercise and lifestyle may change the overall appearance of the body, hips dips are controlled by the shape of the skeleton, muscles, and fat distribution, which can't really be changed. No amount of exercise or diet can alter the shape of the skeleton or how the body distributes fat.
'Hip dips are caused by the shape of your pelvis. Although not everyone will have noticeable hip dips, if reduced to a skeleton, all of us would have an indentation where the hip bone meets the top of the thigh. Hip dips are a normal part of your body's structure,' he explains.
They can be found along the lower back, side of the hips, and outer thigh. Unlike love handles – which result from excess fat in those areas – hip dips are caused by the natural shape of a person's body or through excessive exercise or weight loss.
Hip dips are much more common than you might think. "Almost everyone has a degree of 'hip dip'," points out Dr. Perry. "It is just more pronounced in some individuals." However, they are more frequent in women than men, due to the position of the hip bones and female genetic fat distribution.
Birth Tip: Dip The Hip. Dip The Hip is a technique great for helping baby out of the right side for rotation to the anterior. Be gentle. It's not a forced move.
Plank hip dips will help you achieve a smaller waist and build strength in your glute muscles. How to do this exercise? Start the plank hip dip in a standard forearm plank position with your legs extended to the back and both your forearms pressed onto the floor.
Love handles are the excess pockets of flank fat, which form pinchable flab around the hips. These are also referred to as muffin tops. Love handles are located higher than hip dips; in the image above, the hip love handles are the rolls just below the patient's bra.
Mostly caused by bone structure so yes you can still be an hourglass even with hip dips.
Wear Looser Fitting Pants
Think of something like a high waisted, wide leg pant – this is a looser fitting silhouette that can be incredibly flattering for hip dips. Aside from the high waist, which was mentioned previously, wide-leg pants flatter hip dips similar to the way fit and flare skirts do.
For example, if you have a high hip bone placement, your hip dips will be more prominent because there's more space between your femur and your pelvis to create indentations. Hip dips can become more apparent after pregnancy, too, because of how pregnancy affects your body's weight distribution.
The Hourglass shape is characterized by shoulders and bust that are equal to the hips and a waist that is well-defined. Variations on this body shape include the high-waisted Hourglass, also called the “8 Shape”, and the “Spoon Shape” which features higher hips that are often called “Shelf Hips”.
Exercise Benefits
The plank hip dips is a modified version of the elbow plank with an additional hip rotation, that further engages your core. This exercise strengthens your abs, obliques, and lower back, and helps to trim down your waist.
Explanation: It takes 6-8 weeks to see noticeable results if you are looking for ways on how to get rid of hip dips fast naturally. Furthermore, some types of exercises will test your patience because they take months before you can notice any shape or tone changes in that particular area.
Other studies have shown that wide hips in women are associated with health and reproductive potential, so the attraction makes evolutionary sense.
Your hips are your hips; you cannot change your bone structure no matter how hard you work. Luckily, you can create the appearance of wider hips through building muscle and fat in the area to sculpt the shape you desire.