Getting Rid of Hip Dips?
concetta1123
Posts: 28 Member
Hello all. I’m 5’3 and 135lbs. I’m currently eating at a deficit and losing about 1lb a week.
I introduced strength training in hopes of getting better results once I hit my goal. I currently have hip dips and I’m just unsure as to what body part I should target to help those.
Would leg/glutes routines help that area? Or is it better suited for lower ab exercises? Or something entirely different?
Thank you!
I introduced strength training in hopes of getting better results once I hit my goal. I currently have hip dips and I’m just unsure as to what body part I should target to help those.
Would leg/glutes routines help that area? Or is it better suited for lower ab exercises? Or something entirely different?
Thank you!
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Replies
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Keep losing fat and they go down proportionally. You can't target specific areas for weight loss. Just keep losing.5
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Hip dips are largely genetic. Sometimes they come down with weight loss if you store fat there, sometimes they get worse depending on your structure and muscle build. I mean you can build up the gluteus medius (you would have to be bulking or recomping at least) and it can maybe help minimize it .. but it won't change your bone structure.
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Sadly, there are no spot-reduction methods. The hip-dip effect has to do with fat and/or muscle distribution around the soft-tissue attachments to the trochanter. To the extent the tissue is fat, weight loss may help. If it's mostly muscle tissue, strength exercise may change its appearance.
Each of us has certain genetic physical predispositions. At our healthiest weight, with a healthy, sustainable level of exercise, we are each beautiful. I'd encourage you to pursue your personal healthiest, most beautiful body, and to value it for all the wonderful things it helps you do. Comparing ourselves to some current-trend abstract so-called ideal body type is a blind alley with dissatisfaction and unhappiness at its end.
I just hate how we women build up a whole vocabulary of words for hating on our own bodies: Hip dips, bingo wings, saddle bags, B belly, pooch . . . .
But fat loss (if you have some to lose) and glute exercises are probably your best bet, maybe legs depending in where the wider bits are. Sigh.15 -
Are they 'a vocabulary of words for hating our own bodies' or just common language descriptors?
I know my B belly is a descriptor for my torso's configuration, I don't know if there is a medical term, or if it warrants one.
I didn't know that term until MFP.
I, for years, thought every one was the same as me- belly button slap in the middle of my body, and that was where my waist was. With more fat above it than below.
Finding out that belly buttons come a lot lower, waists higher, rib cages shallower, hips wider, and fat placement often only below the belly button, was eye opening.
I am obviously not exposed to a lot of semi naked women, so use to wonder about why, large rib cage apart, I couldn't have a flat 'top tummy' like everyone else, not realizing others had a different torso configuration.
Knowing I have a B belly takes the stress of trying to be the same shape as everyone else away. I am quite happy with my 2 little bloops.
Do I wish they weren't bloops? Of course, and I work on them. But, I also realise where my boundaries are given the work I am willing to do.
Haven't figured out hip dips yet, but being narrow hipped, flat bottomed, I probably have them.
Sorry for that little rant @AnnPT77, just had to say the terms aren't always hate, they are sometimes just discriptors.
Cheers, h.10 -
middlehaitch wrote: »Are they 'a vocabulary of words for hating our own bodies' or just common language descriptors?
I know my B belly is a descriptor for my torso's configuration, I don't know if there is a medical term, or if it warrants one.
I didn't know that term until MFP.
I, for years, thought every one was the same as me- belly button slap in the middle of my body, and that was where my waist was. With more fat above it than below.
Finding out that belly buttons come a lot lower, waists higher, rib cages shallower, hips wider, and fat placement often only below the belly button, was eye opening.
I am obviously not exposed to a lot of semi naked women, so use to wonder about why, large rib cage apart, I couldn't have a flat 'top tummy' like everyone else, not realizing others had a different torso configuration.
Knowing I have a B belly takes the stress of trying to be the same shape as everyone else away. I am quite happy with my 2 little bloops.
Do I wish they weren't bloops? Of course, and I work on them. But, I also realise where my boundaries are given the work I am willing to do.
Haven't figured out hip dips yet, but being narrow hipped, flat bottomed, I probably have them.
Sorry for that little rant @AnnPT77, just had to say the terms aren't always hate, they are sometimes just discriptors.
Cheers, h.
Sometimes, yes. Often . . . self-perceived flaws. Our common (not universal) self-cataloguing of body "flaws" is sad, IMO . . . and I'm sticking to that.7 -
Hip dips are largely genetic. Sometimes they come down with weight loss if you store fat there, sometimes they get worse depending on your structure and muscle build. I mean you can build up the gluteus medius (you would have to be bulking or recomping at least) and it can maybe help minimize it .. but it won't change your bone structure.
Yeah, mine got more noticeable with fat loss because there was no fat to fill them in; for me I have wide hips and a high pelvis, hence hip dips.
I've just started Strong Curves, and I'm hoping that building up my glutes will help minimise them, but if not, eh, I'll just have to live with them.2 -
For those of us that are uninformed... what are hips dips? Is that where your hips start to flare out and then dip back in and get narrower before flaring out again? Making it look like you have a belt wrapped too tight just beneath the first flare? Or like a double-lovehandle thing? (Because if so I have that and didn’t know there was a term to describe it)0
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Add me to the list of those that have never heard the term "hip dip" before. As far as I'm concerned, it's from wearing hip-hugging pants - that are too tight. Your clothes really can change the way your fat is distributed!7
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Hip dips are largely genetic. Sometimes they come down with weight loss if you store fat there, sometimes they get worse depending on your structure and muscle build. I mean you can build up the gluteus medius (you would have to be bulking or recomping at least) and it can maybe help minimize it .. but it won't change your bone structure.
Yeah, mine got more noticeable with fat loss because there was no fat to fill them in; for me I have wide hips and a high pelvis, hence hip dips.
I've just started Strong Curves, and I'm hoping that building up my glutes will help minimise them, but if not, eh, I'll just have to live with them.
That's how I am. The smaller my hips become and the leaner my thighs get, the more prominent the "dips" become -- it's because there's no fat filling in that space anymore. And I'm more than proud of having them, because it means that my thighs aren't carrying fat that bulks them up.4 -
Not terrible advice, but that website forgot to mention the cosmetic surgery many will need to reset their pelvis and hip bones.7 -
fitmom4lifemfp wrote: »Add me to the list of those that have never heard the term "hip dip" before. As far as I'm concerned, it's from wearing hip-hugging pants - that are too tight. Your clothes really can change the way your fat is distributed!
If your hips are shaped like that your pants are naturally going to settle in the middle of the dip though. My pants fit fine, right above the first flare of my hips, but the first time I bend over or crouch, my beltline falls into that dip. I can hike my pants up all day and they keep going back into the dip. Short of wearing a corset, I’m not sure how you would fix that with clothes.2 -
lillyblack1982 wrote: »fitmom4lifemfp wrote: »Add me to the list of those that have never heard the term "hip dip" before. As far as I'm concerned, it's from wearing hip-hugging pants - that are too tight. Your clothes really can change the way your fat is distributed!
If your hips are shaped like that your pants are naturally going to settle in the middle of the dip though. My pants fit fine, right above the first flare of my hips, but the first time I bend over or crouch, my beltline falls into that dip. I can hike my pants up all day and they keep going back into the dip. Short of wearing a corset, I’m not sure how you would fix that with clothes.
Even corsets don't permanently change your body shape - clothing just temporarily displaces your fat. As I think anyone with extra body-fat has noticed, fat is pretty squishy!3 -
lillyblack1982 wrote: »For those of us that are uninformed... what are hips dips? Is that where your hips start to flare out and then dip back in and get narrower before flaring out again? Making it look like you have a belt wrapped too tight just beneath the first flare? Or like a double-lovehandle thing? (Because if so I have that and didn’t know there was a term to describe it)
Yup. You get a 'bump' over the iliac crest, then a dip, before another 'bump' where the hip joint is. They can look pretty similar to a muffin top, but where a muffin top is made of fat, hip dips are caused by the actual bone structure (but can be more/less apparent depending on fat and muscle distribution in the area).
I don't like mine because they make me look like I'm wearing too-tight underwear with my workout leggings
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You can try exercises to build up your gluteus medius (Curtsey lunges and clamshells), but genetics are the main determinant of having hip dips.0
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I’m similar in height to you, just under 5’3”, and at around 125 I felt like my “hip dips” (never heard the term but I know what you mean!) were way less noticeable but still definitely there. I carry more weight on my hips and butt just in general. I gained a few pounds this winterso I’m just over 130 now and all my clothes still fit but I can definitely see those hip dips are more noticeable. I’m guessing that’s just how our body types are and we’ll always have the hip dips, but in my experience they didn’t bother me nearly as much at a lower weight.0
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Ever since I developed hips during puberty, I have had hip dips ... especially when I'm lighter ... but it wasn't until about 6 months ago, here on MFP, that I discovered that there's somehow something wrong with them.
Big ol' rolleyes!!
They're genetic ... embrace them! That's how you are and there's nothing wrong with them.6 -
when i dip you dip we dip14
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Hip dips are genetic and look that way because of your bone structure. BUT you can go heavy on the hip abduction machine, hip abduction with cables, as well as resistance bands. You could go light on these but not if you’re looking to build muscle to make the hip dips less noticeable/prominent.
My hips were 40 originally, I grew them out to 45 with these exercises. Have to go heavy with progressive overload though.1 -
i think we all need a picture of this hip dip thing. i'm lost.1
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inkedrapture wrote: »My hips were 40 originally, I grew them out to 45 with these exercises. Have to go heavy with progressive overload though.
Can I ask why? I'm working on going the other direction. Genetically, I can't go too small, but the smaller my hips/butt are the better!
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Here is the genetic skeletal formation version.
Cheers, h.
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inkedrapture wrote: »My hips were 40 originally, I grew them out to 45 with these exercises. Have to go heavy with progressive overload though.
Can I ask why? I'm working on going the other direction. Genetically, I can't go too small, but the smaller my hips/butt are the better!
I prefer a thicker look. I’m kinda tall (5’6) and me having no hips makes me look lanky. But that’s my own personal opinion on myself.0 -
inkedrapture wrote: »inkedrapture wrote: »My hips were 40 originally, I grew them out to 45 with these exercises. Have to go heavy with progressive overload though.
Can I ask why? I'm working on going the other direction. Genetically, I can't go too small, but the smaller my hips/butt are the better!
I prefer a thicker look. I’m kinda tall (5’6) and me having no hips makes me look lanky. But that’s my own personal opinion on myself.
I'm kinda short (5'6") and prefer the slim look which would make running and cycling a bit easier ... but bones are bones ...
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inkedrapture wrote: »inkedrapture wrote: »My hips were 40 originally, I grew them out to 45 with these exercises. Have to go heavy with progressive overload though.
Can I ask why? I'm working on going the other direction. Genetically, I can't go too small, but the smaller my hips/butt are the better!
I prefer a thicker look. I’m kinda tall (5’6) and me having no hips makes me look lanky. But that’s my own personal opinion on myself. I'm kinda short (5'6") and prefer the slim look which would make running and cycling a bit easier ... but bones are bones ...
Yeah I used to feel that way, and my hips were even smaller than 40 at that time. All I did was cardio and was a size 0 lol. I wouldn’t wanna look like that now, but to each their own ☺️
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inkedrapture wrote: »inkedrapture wrote: »inkedrapture wrote: »My hips were 40 originally, I grew them out to 45 with these exercises. Have to go heavy with progressive overload though.
Can I ask why? I'm working on going the other direction. Genetically, I can't go too small, but the smaller my hips/butt are the better!
I prefer a thicker look. I’m kinda tall (5’6) and me having no hips makes me look lanky. But that’s my own personal opinion on myself. I'm kinda short (5'6") and prefer the slim look which would make running and cycling a bit easier ... but bones are bones ...
Yeah I used to feel that way, and my hips were even smaller than 40 at that time. All I did was cardio and was a size 0 lol. I wouldn’t wanna look like that now, but to each their own ☺️
It's all about perspective ... and personal goals.
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You're at a healthy weight I'd recommend changing your goal from losing 1 pound a week to 0.5 good luck!!0
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cmriverside wrote: »Keep losing fat and they go down proportionally. You can't target specific areas for weight loss. Just keep losing.
Not sure if someone already responded to this but she’s not taking about fat she’s talking about a concave curve in her hip region she (I’m assuming) wants filled in.
I’m not a fitness expert and I actually don’t have this problem but I’ve had friends who do and train with fire hydrants, lateral lunges, curtsy squats and the abductor machine? ( not sure which one it is called but the one where you’re pushing out) and they train heavy so to try and build muscle in that region.
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I'm thinking it may just be something that you have to not be able to be removed... feel free to
Keep us updated if you want.0
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