How to Get Rid of Hip Dips. Hip stretch.
Hourglass Body

How to Get Rid of Hip Dips: 5 Natural Tips for Curvier Hips

Are you wondering how to get rid of hip dips? If you’re feeling self-conscious about your hip dips, you are not in this alone! Many women feel insecure about the shape of their bodies, and it can be easy to get stuck in a cycle of comparison. 

But the truth is that all women’s bodies are different, and we must remember that every woman’s body is uniquely beauty.  

I have had my fair share of battles with hip dips, and it can be quite difficult to find clothing that fits correctly and flatters your shape. 

Because I considered my hip dips unflattering in certain clothes, I sought to find out how to minimize their appearance.

In this article, I am sharing the best tips to reduce the appearance of hip dips, what causes them, and why you should love hip dips. 

With these five natural steps, you can achieve rounder hips and feel confident in all of your clothing!

So let’s not waste any more time and jump into the details!

What are Hip Dips?

Hip dips, also referred to as violin hips or inward curves, are indentations at the side of the hip area. This natural body shape is seen in both men and women, although it’s more common in women. 

Hips dips are a sign of attractive feminine curves admired by many. 

Hip dips are located just below the hip bone, between the waist and the upper thigh. They can range from relatively subtle to more noticeable depending on your body type and weight. 

Most commonly, hip dips appear because of genetics and how much body fat is stored around the hips. A person with an athletic body type with less body fat tends to have more prominent hip dips than those with more fat storage in the area and a wider bone structure. 

Although hip dips may seem like an unattractive feature, they can actually make you look more attractive if you know how to enhance them. 

What Causes Hip Dips? 

How to Get Rid of Hip Dips.
Hips dips are 100% normal.

Hip dips are a natural feature that many people have. Several factors can contribute to hip dips, including genetics, bone structure, and lack of exercise. 

Genetics: Hip dips may be inherited from our parents, depending on the structure of their bones and fat distribution. 

Lack of Exercise: A sedentary lifestyle or not engaging in regular exercise can also contribute to deeper hip dips. Muscle loss and a decrease in muscle tone can lead to more prominent hip dips because the underlying muscles around the hip area become weaker and less toned. 

Body Shape: Bone structure is also a factor that influences hip dips. The wider your hip bones, the less likely you are to have hip dips. Those with wide hips tend to have naturally rounder hips and less visible hip dips. This is because the hip bones create a structure that helps keep the fat in place, resulting in a smoother appearance.

Why Hip Dips are Attractive

Hip dips, can give you an ultra-feminine figure that many people find attractive. 

Not only does having hip dips make your lower body look curvier and more voluptuous, but they are also seen as a sign of youthfulness, health, and fitness. 

In fact, hip dips even add a hint of sexiness to a person’s overall look.

Hip dips are also great for showing off certain types of clothing. They accentuate the waist and enhance your silhouette when wearing form-fitting dresses, jeans, skirts, and tops. 

Do not let anyone tell you that hip dips are something to be ashamed of – they are extremely fashionable and attractive! 

Nonetheless, there is also nothing wrong with strengthening your hips to have an overall healthier body! 

How to Get Rid of Hip Dips: 5 Natural Tips

1. Eat More Protein

Eating more protein is one of the most effective natural methods to reduce hip dips. Protein helps to build and repair muscle, which in turn makes your hips appear rounder and fuller. 

For best results, consume a balanced diet containing plenty of lean proteins like chicken, turkey, fish, eggs, and beans. 

Protein shakes are also an excellent option for increasing your daily protein intake. Aim for about 1 gram of protein per pound of body weight each day for optimal results. 

Also, be sure to break up your protein intake throughout the day and take your time eating so you can digest properly and get all the nutrients from the food.

2. Try Waist Training

Waist training is an easy and convenient way of reducing hip dips and achieving a more curvaceous appeal.  

Waist training works by wearing a corset or waist trainer that gently compresses the midsection and forces your body to conform to the shape of the garment. 

This gradual process of wearing a tight-fitting garment helps reshape the body by shifting fat and making the hips rounder and fuller.

Although waist training can be beneficial for reducing hip dips, be mindful of the type of corset you use. The trainer should be made from comfortable material and should fit snugly around your waist without being too tight or causing any discomfort. 

Waist trainers come in a variety of shapes and sizes, so find one that fits your body correctly. 

Additionally, do not wear your waist trainer for too long. Start by wearing your trainer for 2 hours a day and gradually increase it to 8 hours.

For more tips on how to waist train properly read our complete Waist Training for Beginners Guide.

3. Preform Hip Dips Workouts

One of the most effective ways to get rid of hip dips is to perform hip dips workouts. These exercises are designed specifically to target the area around the hips and reduce fat in this area. 

When performed correctly, these workouts can help reduce the appearance of hip dips significantly!

The best way to do this is to start with bodyweight exercises that target the area around your hips. To make these exercises even more challenging, incorporate weights like a dumbbell or kettlebell for added resistance. Keep reading for a personalized 30-day challenge and the best workouts for hip dips. 

4. Reduce Overall Body Fat

Reducing overall body fat will help your hip dips appear smaller and less visible. 

Here are some effective ways to reduce body fat: 

Reduce Calories: Estimate how many calories you need to lose weight each day using a calorie calculator. Be sure to account for your activity level and dietary preferences to find the right balance for your lifestyle. 

Cardio: Regular cardio exercise can help you burn off excess fat and tone the muscles around your hips. Running, biking, box kicking, and rowing are all great forms of cardio that you can do at home or in a gym. 

Lower Stress: High levels of stress can contribute to fat storage, so be sure to manage stress by getting enough sleep and using relaxation techniques such as meditation and yoga. 

Eat a Clean Diet: Eating a balanced, healthy diet is essential to reducing body fat. Stick to whole, natural foods like fruits, vegetables, lean proteins, and complex carbohydrates. Limit processed and fast foods and avoid sugary beverages. 

Intermittent Fasting: Intermittent fasting is an effective way to reduce overall body fat in a short amount of time. If you are new to fasting, start with a 16/8 schedule and gradually increase the duration as you become more comfortable.

5. Do a 30-Day Hip Dip Challenge

Are you looking for a challenge to help you get rid of those stubborn hip dips? Look no further than the 30-Day Hip Dip Challenge! This challenge is designed to help tone your hip area and help you see results in just 30 days. 

The challenge consists of completing 5 exercises every day for 30 days.

Exercises include: sumo squats, lunges, hip abductions, fire hydrants, and side lunges. 

Do 10-20 repetitions of each exercise for each set. Try to do 3 sets of each exercise per day. Each week challenge yourself by adding on an additional set. 

To get the best results, maintain a healthy diet while doing the challenge. Make sure you are consuming enough protein and reducing your overall body fat.

Weekly schedule: 

Day 1Sumo Squats 10-15 reps 
Day 2Lunges10-20 reps
Day 3Hip Abductions10-15 reps
Day 4Fire Hydrants10-15 reps
Day 5Side Lunges10-20 reps
Day 6Rest 
Day 7Repeat days 1-5 

By the end of the 30-day challenge, you should be able to feel and see a difference in your hips. Not only will strengthen your hips, but you will also tone up your entire lower body area. Good luck!

Hip Dips Workouts 

Sumo Squats

Targeting Muscles: Glutes, Quads, and Hamstrings

How to Perform:

  1. Stand with feet slightly wider than shoulder-width apart, toes pointed out at 45 degrees
  2. Squat down until your thighs are parallel to the ground
  3.  Push off your feet, straightening your legs, and return to a standing position
  4.  Repeat for specified number of repetitions 

Sets and Repetitions:

  • Beginners: 2 sets of 8-10 reps 
  • Intermediate: 3 sets of 10-12 reps 
  • Advanced: 4 sets of 15 reps


Targeting Muscles: Glutes, Quads, Hamstrings

How to Perform:

  1. Stand with your feet hip-width apart and your hands on your hips.
  2. Take a large step forward with your left foot and bend both knees to 90 degrees, keeping your torso upright and your left knee aligned over your left ankle. 
  3. Push back up to the starting position and repeat with the opposite leg.

Sets & Repetition:

• Beginner: 2 sets of 10 lunges per leg 

• Intermediate: 3 sets of 15 lunges per leg 

• Advanced: 4 sets of 20 lunges per leg

Hip Abductions 

Targeting Muscles: Glutes, hip flexors, lateral thigh muscles

How to Perform:

  1. Lie down on your side.
  2. Keep your preforming leg straight and bottom leg bent. 
  3. Slowly lift your top leg up towards the ceiling. 
  4. Hold for a few seconds and slowly lower your leg back down. 
  5. Repeat on the opposite side.  

Sets and Repetitions: 

Aim for 2-3 sets of 10-15 reps per leg. Increase the intensity by using ankle weights or bands for better results.

Fire Hydrants

Target Muscles: Glutes, hip flexors

How to Perform: 

  1. Start on all fours on a mat or soft surface. 
  2. Place your hands directly under your shoulders and your knees under your hips.
  3. Lift your right leg up and out to the side, as if you were spraying water from a fire hydrant.
  4. Hold this position briefly, squeezing your glutes and inner thighs at the top.
  5. Slowly return to the starting position.
  6. Repeat this movement on the other side.

Sets and Repetitions: 

  • Beginners: 3 sets of 10-15 reps on each side
  • Intermediate: 3 sets of 15-20 reps on each side
  • Advanced: 4 sets of 20-30 reps on each side

Side Lunges

Targeting Muscles: Glutes, Quadriceps, Hamstrings

How to Perform:

  • Stand with your feet hip-width apart and hands on your hips. 
  • Step one leg out to the side and lower your body into a lunge position.
  • Keep your chest up and back straight.
  • Push off the floor and return to standing, repeat on the other side.

Sets & Repetitions:

  • Beginners: 2 sets of 8-10 repetitions on each side.
  • Intermediate: 3 sets of 12-15 repetitions on each side.
  • Advanced: 4 sets of 15-20 repetitions on each side.


Are hip dips normal?

Yes, hip dips are a normal variation in body shape, and many people have them. They are not a sign of bad health or anything to worry about and resemble a normal, healthy body. 

Is it possible to get rid of hip dips?

No, hip dips are typically caused by bone structure and genetics, so it’s not possible to get rid of them completely. However, with the right exercises and nutrition, you can reduce the appearance of hip dips.
By building more muscle in the area and reducing overall body fat, you can make your hips appear rounder and less inverted. 

Exercises such as fire hydrants, side lunges, sumo squats, hip abductions, and lunges are great for adding muscle to the area and helping to reduce the appearance of hip dips. 

Additionally, having a healthy diet full of protein and other nutrients will help you build muscle and burn fat all over your body, further improving the appearance of hip dips.

What’s the difference between hip dips vs. love handles?

Understanding the difference between hip dips and love handles is essential when trying to reduce either. Although both are linked to excess fat, they are two distinct areas of the body with different exercises and treatments available to address them. 

Hip dips, also known as violin hips, refer to the inward indentations on either side of the hip bones, creating a valley-like shape in the area. 

These indentations are usually more prominent in women due to their natural curves. 

On the other hand, love handles refer to the fat that collects around the waist. They are generally caused by poor dietary choices, lack of exercise, and genetics. 

The best way to reduce hip dips is to focus on exercises that target the glutes and hip area. Eating a healthy diet full of lean proteins and plenty of fruits and vegetables can also help to reduce hip dip fat. 

On the other hand, reducing love handles requires a more comprehensive approach that includes regular exercise and a balanced diet. Exercises such as crunches and planks can help target this area. To get rid of love handles effectively, it is imperative to maintain a healthy lifestyle and have a consistent exercise routine.

Bottom Line

Hip dips can be an attractive feature that draws attention to your curves, or a cause of insecurity for those who want a more hourglass shape.

Fortunately, there are several steps you can take to get rid of hip dips and achieve rounder, curvier hips. Eating more protein, waist training, performing hip dip exercises such as fire hydrants, side lunges, sumo squats, hip abductions, and lunges, reducing overall body fat, and committing to our 30-day hip dip challenge are all great ways to reduce the appearance of hip dips. 

With dedication and consistency, it is possible to get rid of hip dips and achieve the shape you desire.

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