How to Get Rid of Your Hip Dips
What Are Hip Dips?
“Hip or Violin Dips” are the two colloquial names given to the indentations you see on either side of your body, between your hip and your upper thigh.
For some of us, those indentations are very pronounced and are a source of great embarrassment; for others, you have to look very closely to see them.
Regardless of what yours looks like, you must understand that no matter their size or prominence, there is nothing medically or physically wrong with you.
Prominent hip dips are not a sign of obesity, bad bone structure, or physical deformity.
Everybody has them, even those super women you see on TV with those perfect hourglass figures that social media has convinced you is an absolute must-have.
The primary cause of how big or small your hip dips are is determined by your genetics, which, as you know, is something you can do very little about.
But you can do a lot about your hip dips.
You do not have to accept what your great grandma gave you.
You can have them permanently removed, ( liposuction) , or you can go with the less permanent, but more popular option which is to improve their appearance.( exercise and diet)
If you want to have them permanently removed, there is only one way you can do that, and that’s surgical. .
However, if you just want to improve their appearance, then exercise, and a healthy diet can do that for you.
The intention of this blog is to explore your options and to help you make an informed decision about what to do about your hip dips.
The Other Option -Why Do Anything?
If there is nothing medically or physically wrong with having hip dips ,and they do not embarrass you or impact on your level of self confidence, why do anything?
Why not embrace your hip dips as they are ?
According to social media ,there is a growing trend of thousands of women who are doing just that. They are posting photographs of themselves proudly showing off of their hip dips.
Why not join them?
Beauty is in the eye of the beholder, not in a 30 second commercial about the perfect body shape which social media says you must have.
How Do You Get Hip Dips?
How did you get them? You were born with them so forget everything else you have heard or read about how you got your hip dips.
Hand on heart I can tell you, you did not get them because :-
- You are overweight
- You live an unhealthy lifestyle or
- You walk funny.
Being overweight and living an unhealthy lifestyle certainly aggravates their appearance but it does not cause them.
Hip dips are caused by a combination of:-
Your genetics ( your skeletal structure) and
The amount of muscle and fat around where your femur( upper thigh bone) connects to your pelvis
This connection is perfectly natural and is what joins your upper body to your lower body.
The dip occurs when the end of your hip bone sticks out well past the point where your pelvis connects with your thigh bone.
This difference in width , measured from the center of your body to the end of your hip bone and then from the center to the thigh bone is what gives you hip dips.
How much fat and muscle you have where these two bones connect to each other determines how deep or shallow your dips are.
The skin around your hip area is very tight so there is no loose or flabby skin for your dips to hide behind. .
We have no control on how much or where our bodies decide it will store our fat, but with exercise we can control the amount of muscle and fat we have in a specific area.
Getting Rid of Hip Dips
You have given it careful thought (please do) and you have decided you want to get rid of your hip dips.
You have several options:-
Surgical
- Liposuction
- Hip Implants
Non Surgical
- Filler Injections
- Exercise and Dieting
Let’s explore these options
Surgical
Liposuction or Fat Transfer.
Can take up to 6 weeks before you see any improvement.
Not everyone is suitable for this procedure.
If you are 30% or more over your ideal body weight and you smoke you are generally considered unsuitable for liposuction..
As other medical conditions can also rule you out as a candidate for liposuction check with your doctor before deciding on this route..
Is Liposuction 100% Guaranteed
No it is not.
Over time , maybe a year , your body might absorb as much as 30 % of the fat injected to fill in your dips. This loss of transferred fat might be enough to show up your hip dips to the extent that you feel you no longer happy with them and you want to redo the procedure.
There is no guarantee of 100% satisfaction given or implied where surgery is involved and ‘lipo’ involves surgery. .
Depending on how much fat is being transplanted and the procedure used to do the transfer, you might get away with having the procedure done in a clinic under a local anesthetic ( means you are awake during the procedure)
After an hour or two’s observation, rest and recuperation, all being well, you will be allowed to go home on the same day.
Remember to make arrangements to be driven home.
Your doctor is unlikely to allow you to drive yourself home so soon after the procedure. .
If there is a fair amount of fat transfer involved your doctor will advise you to book into a hospital where you will be required to stay overnight.
In this case you will be given a ‘general’ anesthetic( means you are not awake during the procedure )
As before, liposuction is surgery, and where there is surgery there is risk.
Ask your questions and make sure you know and understand all the risks..
Some likely risks:-
- Bleeding.
- Infections.
- Fat Embolism- when tiny bits of fat break loose and get into your veins or arteries and block the flow of blood.
- Shock.
- Lumps where small pools of body fluid accumulate under your skin.
- Swelling, Pain and bruising.
Aftercare
Depending on how severe the procedure was, you can expect to feel sore for a couple of weeks. If you work , arrange to have at least a week of work so that you can rest and recuperate. This means staying at home, preferably in bed.
If you have a lot of swelling your doctor may suggest you wear a compression garment for a month or two to reduce the swelling.
What is it likely to Cost?
Depending on where you live and who you get to do the procedure ( cosmetic surgeons cost the most) your costs are going to vary.
According to people who talk about their cost on social media you need to budget approx $8–10 000 dollars .
Discuss costs with your doctor at an early stage as this will obviously affect what option you go with.
While you are discussing costs of the procedure, ask your doctor about likely costs should something go wrong and you need to be hospitalized.
For example, what if you had excessive bleeding. How would it be treated, and what would it likely cost.
Cosmetic Surgery
Excluding exercise and diet, regardless of what option you go for, one thing that does not vary is that all hip dip improvements are considered to be cosmetic surgery.
Very few, if any medical insurance schemes will cover the costs for cosmetic surgery.
Read the fine print in your policy. You might be personally responsible for all the costs.
While you are at it, check your policy for the terms and conditions related to paying for treatment required as a result of cosmetic surgery that goes wrong.You may be in for a shock before you have the procedure.
Hip Implants.
Because of the invasive nature of the procedure, hip implants are not the medical profession’s first choice option for getting rid of hip dips.
Ideal candidates for hip implants are those who:-
- Are unsuitable for liposuction.
- Want instant results.
- Want bigger hips and a more rounded buttocks (the most popular reason)
As with ‘lipo’, other medical conditions may rule you out of having hip implants so discuss this option with your doctor before making any decisions.
Hip implants are body specific. This means your implants will be made up specifically to suit the body shape you want.
Because your implants are body specific you need to ensure your hip implants will give you the the body shape you want.
Once they are made up and inserted there is very little, other than “ I don’t like them, take them out” that you can do if the implant does not give you exactly the body shape you wanted.
They are made from the same semi solid silicone that breast implants are made from and just like breast implants there is a risk of them leaking.
For your own benefit do not skimp on the quality of the implants. To mitigate the risk of ending up with hip implants you do not want , unless your doctor is well qualified and has the experience, it is best you work with a registered professional cosmetic surgeon.This obviously will increase the costs.
When you factor in any lost income for time off from work and the cost of your after care you should budget up to $18 000 for this procedure
Make yourself aware of exactly what your costs are likely to be and what proportion of those costs your medical insurance policy will or will not pay.
Non Surgical.
Injectable Fillers
As of March 2021, the FDA had approved two injectable fillers for hip dips. Sculptra and Radiesse. Both fillers encourage natural collagen growth, they just do it differently.
Radiesse
Originally developed as a soft tissue dermal facial injectable filler Radiesse is approved for both hands and hip dips as well.
With Radiesse the improvement is immediate. It is non-inflammatory and the treatment will last approx 10 -12 months.
How Does Radiesse Work?
Radiesse is made up of calcium hydroxylapatite microspheres in a gel base.
These microspheres embed themselves in the dermal tissue and provide a temporary platform for the new collagen to grow on.
The important thing to keep in mind is that Radiesse is a calcium-based product and although very similar to the composition of your bones and teeth, it does not occur naturally in the body.
Once injected Radiesse cannot be reversed or dissolved so it comes with increased risks.
One week before your appointment stop using all skincare products containing retinol. You also need to avoid any blood-thinning medication, which includes aspirin as well as any cosmetics that could cause irritation to your skin.
Other things you need to avoid are:-
· Ibuprofen
· Vitamin E
· Ginkgo Biloba
· St John’s Wort
· Alcohol
If you are in any doubt about what medication or supplements you may or may not take a week prior to your treatment, be safe and contact your doctor for advice.
Radiesse Procedure
Once you and your provider have discussed and agreed on your suitability for the product and your aesthetic goals. a date will be set for you to receive the treatment.
On the day of your appointment, your skin will be cleansed and numbing cream applied to the treatment area. Depending on the sensitivity of the treatment area and the technique to be used, your doctor may choose to use a numbing injection as well as the numbing cream.
The actual filler injections should take between 5 and 10 minutes and should cause very little pain or discomfort. After treatment, you are free to go home and put your feet up for the rest of the day.
The next day you should be able to continue life as normal.
How Much Does Radiesse Cost?
Depending on your residential area or state, expect to pay between $600 and $850 per vial of Radiesse. As every instance of hip dip is different, how many vials and injections will you need can only be accurately determined by your doctor during your consultation.
On average, a complete hip dip correction takes as many as 10 vials, that’s 5 per hip dip which is not an unreasonable expectation.
Sculptra
Sculptra is based on a poly-L-lactic acid formulation. Poly-L-lactic acid is the same material that dissolvable stitches are made from and as a synthetic material and over time it will be completely absorbed by your body.
How Does Sculptra Work?
As a filler, Sculptra triggers a controlled inflammatory response by acting as a foreign body that will naturally deteriorate over time. By triggering an inflammatory response, Sculptra stimulates the natural production of new collagen around the filler.
It is important that you understand that Sculptra is not the filling agent. Sculptra causes a reaction in your skin which promotes the growth of new collagen.
It is this collagen growth that fills in the depression in your hips and is what takes the time before you see results. Sculptra is absorbed by your body and is gone within 2 years.
The new collagen that is left behind will last 2 years or longer.
In most cases, getting completely rid of hip dips with Sculptra will require 3 treatments at 4 to 6-week intervals. The advantage of this staggered treatment is that you have sufficient time in-between treatments to gauge the effectiveness of your last treatment.
Should you decide that after your last treatment you do not need any more augmentation you can simply cancel any further treatment. This way you remain in charge of the whole process including the associated costs
The number of injections and the timing between treatments will vary from person to person so it is important that during your consultations you discuss this timing with your doctor before you make any decisions regarding using this product.
7 days prior to having any injections you should avoid:
· Any type of inflammatory medication such as Aspirin, Advil, ibuprofen, or Motrin
· Any type of Omega -3 supplement
· And Vitamin E supplements.
Three to four days before your treatment, start taking pills or creams containing Arnica or any other natural healing ingredients. Continue this treatment until all the bruising is gone.
Starting before you have the treatment will greatly reduce your healing time.
This is an outpatient procedure and many patients are able to immediately continue life as normal after treatment
The Rule of 3 x 5
For maximum benefit. Massage the area injected for 5 minutes, 5 times a day, for 5 days. This will spread Sculptra into your tissue and stop too much collagen from forming in the one spot creating unwanted and unsightly lumps in your skin
How Much Does Sculptra Cost?
The average price for a vial of Sculptra is $1000 — $1200 a vial. For a complete hip dip correction expect to use between 6 to 10 vials per treatment for 3 treatments.
You should budget $18 -20 000 dollars for this filler.
Once again be certain to discuss all the costs with your doctor before you sign up for this option
Exercising to Improve Your Hip Dips
If you are happy with just improving the appearance of your hip dips then regular exercising focused on the body fat stored around your hip area is what you need to do.
Exercise Frequently
The recommended frequency for these exercises is 3 times a week. However, as all our hip dips and levels of fitness are not the same you must decide how much exercising is good for you.
Here are a number of exercises that will improve what your hip dip’s appearance. These exercises will increase muscle mass in the hips thereby strengthening your lower body and improving your stability and balance.
Remember. When it starts hurting. STOP
Glute Bridges
Lie on your back on the floor.
Arms alongside your body , palm down.
Bend your knees and place your feet about hip width apart.
Pressing down on your feet, raise your hips until your body is a straight line from your shoulders to your knees .
Lower your hips. Keep them off the floor and raise again.
Do 10. Rest. Do 3 reps.
Standing kickback Lunges
You can do this with your hands above your head or with your arms at shoulder height in front of you whichever is more comfortable for you.
This will strengthen your upper legs. Do 5 with your right leg, and 5 with your left leg. Do 3 reps.
Side Leg Raises
No need for you to lift so high. 60 degrees is fine
Try doing 5 leg raises with one leg then the other.
Squats
Do 10 and repeat 3 times
Conclusion
In the last couple of years, for whatever reason, body-conscious women have started noticing their ‘Hip Dips’. We have always had them but they were never the social media trend they are now. According to Google data, 40 000 women a month are now searching for information on hip dips.
When did you learn about hip dips? I hope this article has answered some of your questions and you join that ever-growing group of women who are celebrating their hip dips. Here’s an article, Why Women Should Celebrate This Latest Body Trend as to why you should too.
Q & A
How do hip dips go away?
Without hip augmentation and surgery, they will never completely go away.
What are hip dips?
They are normal and naturally occurring depressions down the outer side of both your thighs
Are hip dips genetic?
Yes. Hip Dips are caused by your genetic bone structure or human anatomy.