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How to Get Rid of Hip Dips?

Hip dips, also known as violin hips or trochanteric depressions, are a natural part of many people’s body shapes. These slight indentations between the hip bone and thigh can make some individuals feel self-conscious about their appearance. However, it’s important to remember that hip dips are entirely normal and don’t require “fixing.” Nevertheless, if you’re interested in body contouring to reduce the appearance of hip dips, this article will explore non-surgical and surgical options to help you achieve your desired look.

Non-Surgical Solutions

  1. Exercise and Strength Training: One of the most effective ways to reduce the appearance of hip dips is through targeted exercise. Focus on building the muscles around your hips and thighs, such as the gluteus medius and minimus. Squats, lunges, leg lifts, and side leg raises can help tone these muscles and create a smoother transition from your hips to your thighs.
  2. Cardiovascular Exercise: Incorporating cardio into your fitness routine can help reduce overall body fat, which may make your hip dips less noticeable. Activities like running, cycling, and swimming can assist in burning calories and shedding excess fat.
  3. Healthy Diet: Maintaining a balanced diet can contribute to a leaner body composition. Consume a variety of fruits, vegetables, lean proteins, and whole grains. Reducing your intake of processed foods and sugary drinks can also help in weight management.
  4. Body Shaping Apparel: There are various undergarments and shapewear options available that can provide temporary smoothing and contouring effects. These garments can help you feel more confident in your clothing while you work on your fitness goals.

Surgical Solutions

  1. Liposuction: Liposuction is a surgical procedure that removes excess fat from specific areas of the body. It can be used to reduce the appearance of hip dips by removing fat deposits around the hips and thighs. Consult with a board-certified plastic surgeon to discuss whether liposuction is a suitable option for you.
  2. Fat Transfer (Brazilian Butt Lift): In a Brazilian Butt Lift (BBL), fat is removed from one part of your body, typically the abdomen or thighs, and transferred to the hips and buttocks. This procedure can enhance the curves of your hips while addressing hip dips. Ensure you choose a skilled and experienced surgeon if considering a BBL.
  3. Hip Implants: Hip implants are another surgical option for those looking to augment their hip curves. Silicone implants can be inserted to create a fuller and more rounded hip appearance. Consultation with a plastic surgeon is crucial to determine if this procedure aligns with your goals.
  4. Dermal Fillers: Dermal fillers, such as Sculptra or Radiesse, can be used to add volume to the hip area temporarily. These injections stimulate collagen production, providing a subtle and natural-looking enhancement. Keep in mind that the results are not permanent, and regular maintenance may be required.


Getting rid of hip dips is a personal choice, and it’s essential to prioritize your well-being and self-confidence above all else. Remember that every body is unique, and imperfections are part of what makes you special. If you decide to explore body contouring options, consult with a qualified medical professional to ensure your safety and satisfaction with the results.


Incorporating a healthy lifestyle, regular exercise, and a balanced diet can also help you achieve a body you feel confident and comfortable in. Ultimately, the decision to address hip dips should be made with careful consideration of your goals, expectations, and overall health. Embrace your body, and remember that it’s beautiful in its unique way.


At Glojas, we welcome clients to reach out to us directly to schedule a free initial consultation. We offer guidance and valuable insights on how best to address your specific challenges. Let us assist you in navigating your journey with confidence and clarity.

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