The confusion and insecurity associated with traditional body shape charts is a common issue. The recent body diversity celebrations on social media remind us that every body is different, and some can’t be categorized. The latest trend is embracing and showing off hip dips. The toxic diet and body-shaming culture often highlight and shame normal body features like thigh gaps, thigh brows, lower-back dimples and hip dips. However, the conversation is changing as people reject harmful internet molds and celebrate their hip dips on social media, highlighting the non-problematic aspects of a healthy body.
A quick run through on social media with the #hipdip hashtag has become a safe space for individuals to confidently share images of their hip dips, a physical feature that many have traditionally felt insecure about. Through the power of social media, we are able to celebrate the diversity of bodies and recognize that all individuals are deserving of love and acceptance. It serves as a reminder that we are all in this together, united in our shared experiences of body image struggles and the journey towards self-acceptance.
So, What Are Hip Dips?
Often referred to as “violin hips,” hip dip is a term used to describe the subtle concave shape that can be seen at the junction of the hips and thighs in certain individuals. This unique feature has sparked discussions and debates in the world of body image and beauty standards. Some view hip dips as a flaw or imperfection, while others embrace them as a natural and normal part of the body’s anatomy. Regardless of one’s perspective, it is important to remember that every body is different and that there is no one-size-fits-all definition of beauty. Instead of fixating on perceived flaws, we should celebrate and appreciate the diversity and uniqueness of the human body.
Why Do Some People Have Hip Dips and Some Don’t?
Hip dips are not a sign of underlying health problems, but rather a result of genetic factors and the shape of the pelvis. They manifest when the hip bone sits higher than the femur, leading to a natural inward curve of muscles and fat.
Hip Dips vs. Love Handles
Love handles are stubborn fat deposits that tend to accumulate around the hips and waist. These bulges can be a source of frustration for many individuals, leading them to seek out ways to slim down and tone up. On the other hand, hip dips are a natural anatomical feature that some individuals may have due to their genetic makeup. These indentations or dips in the hips are not caused by excess fat, but rather by the shape of the pelvis and the distribution of muscle and fat in the hip area. Unfortunately, hip dips cannot be altered through diet or exercise, as they are largely determined by genetics.
It is important to understand the difference between love handles and hip dips in order to set realistic expectations for your body. While love handles can be targeted and reduced through a combination of core work and cardio exercises, hip dips are a permanent feature that cannot be changed. Embracing your body’s natural shape and focusing on overall health and fitness goals can help you feel confident and comfortable in your own skin.
Can You Get Rid of Hip Dips?
Hip dips are a common concern for many individuals, but it’s important to understand that they are a natural part of your anatomy that cannot be completely eliminated. While strengthening your glutes and building muscle mass can help reduce the appearance of hip dips, it’s crucial to accept that they may always be present to some degree. Rather than fixating on trying to get rid of them, focus on embracing your unique body shape and working towards building a strong and healthy physique. Remember, perfection is unattainable, so embrace your hip dips as a part of what makes you uniquely you.
Do This Instead
You should concentrate on doing exercises that target several muscle groups in your lower body. Strengthening your hips is crucial for maintaining balance and mobility, especially as you age, and aids in walking and changing directions.
Exercises targeting the gluteus medius and core exercises like planks and sit-ups can enhance hip strength, while also promoting stability and support through a strong core.
Squats With Elastic Bands
Squats are a lower body exercise that targets the front of the thighs, with an elastic band added for resistance just above the knees.
To perform:
Stand up straight with your feet firmly on the ground, about hip-width apart. Stick your arms out to help you stay steady. Slowly bend your knees, making sure to keep your weight in your heels. Push your hips back, and make sure your head and neck are in line with your back. Do this movement 10-20 times, and try to do three sets.
Clamshells
This exercise targets hip abductor and external rotation muscles, allowing leg movement.
To perform:
Lie on your side with your legs together and knees bent. Put your top arm on the ground for support, and rest your other arm under your head. Lift your top knee up, then lower it back down. Do this 10-20 times, then switch to the other side and do three sets.
Side Leg Raises
Strengthen hip abductor muscles by slowly lifting legs with control, maintaining upper body strength, and potentially adding an elastic band for added resistance.
To perform:
Lay on your side with your legs straight out. Keep your top arm on the ground and use your other arm to prop up your head. Lift your top leg up slowly, tighten your core, and squeeze your butt. Hold your leg in the air for a few seconds, then bring it back down. Do this 10-20 times on the other side.
