What are hip dips?
Hip dips are the small inward curves on the sides of your body, just below your hip bones. Some people call them “violin hips” because they give the hips a shape like the body of a violin. Many Ghanaian women notice them in the mirror or in tight clothes and wonder if something is wrong.
The good news is that hip dips are completely normal. In fact, they are mostly a result of how your bones are shaped. Even so, there are natural ways to make them look softer and fuller.
In this guide, you will first learn what causes hip dips and what you can and cannot change. Then, you will find the best exercises, a weekly plan, food and dress tips, and the myths to avoid.
What causes hip dips?
Hip dips come from a mix of three things. Some you can change, but others are set by nature.
Bone structure
This is the main cause. Your pelvis (hip bone) sits at the top, and your thigh bone joins it a little lower down. When there is a bigger gap between the top of the hip bone and the top of the thigh bone, a small dip forms in between. Similarly, the width of your pelvis and the angle of your thigh bones affect how deep the dip looks. Because bones cannot be changed, hip dips will never fully disappear for some women.
Fat distribution
Where your body stores fat also plays a role. For example, a review on the genetics of body fat distribution estimates that 31% to 76% of the differences between people are inherited. As a result, some women store more fat around the outer hips, which hides the dip, while others store less there.
Muscle size
The muscles on the side of your hips, mainly the gluteus medius and gluteus minimus, sit right over the dip area. If they are small, the dip looks deeper. On the other hand, when these muscles grow, they can fill out the area a little. This is the part you can change most.
Are hip dips a problem?
No. Hip dips are not a sign of being unhealthy, unfit, or overweight. In fact, many athletes and fitness models have them. They are simply part of the natural shape of the human body. Therefore, the goal of this guide is not to “fix” something wrong but to help you shape your hips in a way you feel good about.
Can you get rid of hip dips naturally?
You cannot remove hip dips completely, because your bones stay the same. However, you can often make them look softer and less noticeable. Here is what really helps:
| What you can do | How it helps |
|---|---|
| Build your side glutes. | Bigger side hip muscles fill out the area over the dip |
| Build your main glutes. | A rounder, fuller butt balances your whole hip shape. |
| Gain a little healthy weight (if very slim). | Some extra fat may settle around the hips and thighs. |
| Choose clothes that flatter your shape. | Certain styles smooth the hip line instantly. |
It is important to have realistic hopes. For some women, these steps make hip dips almost invisible. For others, the dips stay, but the overall hip shape becomes rounder and stronger. Either way, the result is a fitter, healthier body.
Most women see changes after 8 to 12 weeks of steady training, while clearer results usually take 3 to 6 months.
Best exercises to fill out hip dips
These moves target the side and upper glutes, which sit closest to the dip area. You can do all of them at home.
| Exercise | Sets and reps | How to do it |
|---|---|---|
| Side-lying leg raises | 3 sets of 15 per side | Lie on your side and lift your top leg slowly, keeping your toes pointing forward. |
| Banded side steps | 3 sets of 15 steps each way | With a band above your knees, take small steps to the side in a half-squat. |
| Clamshells | 3 sets of 15 per side | Lie on your side with knees bent and open your top knee like a shell. |
| Fire hydrants | 3 sets of 12 per side | On hands and knees, lift one bent knee out to the side. |
| Side lunges | 3 sets of 10 per side | Step wide to one side, bend that knee, and push back up. |
| Curtsy lunges | 3 sets of 10 per side | Step one: leg behind and across the other, then lower down. |
| Hip thrusts or glute bridges | 3 to 4 sets of 12 to 15 | Push your hips up and squeeze your glutes at the top. |
How to make the exercises harder
Muscles only grow when you keep challenging them. So, every week or two, try one of these:
- Add a resistance band: Place it above your knees for leg raises, clamshells, and side steps.
- Hold extra weight: A bag of rice or filled water bottles work well for lunges and hip thrusts.
- Slow down: Take 3 seconds to lower each rep.
- Pause at the top: Squeeze for 2 seconds before lowering.
If an exercise starts to feel easy, it is time to make it harder.
Weekly workout plan for hip dips
This plan trains your side glutes 3 times a week and gives your muscles time to recover in between. Each session takes about 30 to 40 minutes.
| Day | Workout |
|---|---|
| Monday | Side-lying leg raises, banded side steps, hip thrusts, side lunges |
| Tuesday | Rest, or a 30-minute walk. |
| Wednesday | Clamshells, fire hydrants, curtsy lunges, glute bridges |
| Thursday | Rest, or light upper-body work such as push-ups. |
| Friday | Side-lying leg raises, banded side steps, hip thrusts, side lunges |
| Saturday | A relaxed walk or dance session |
| Sunday | Rest |
The World Health Organization recommends muscle-strengthening activities on at least 2 days a week for adults, so this plan easily meets that goal.
Track your progress.
Take a front-view photo every 2 weeks in the same clothes and light. Also, measure around your hips at the widest point. Since changes are slow, photos often show progress before the tape measure does.
What to eat to support your hip goals
Exercise builds the muscle, but food provides the materials. Without enough protein, your side glutes cannot grow. The ISSN position on protein and exercise recommends 1.4 to 2.0 grams per kilogram of body weight a day for most people who train. Put simply, eat a protein food at every meal.
- Protein: Eggs, beans, fish, chicken, wagashi, milk, and yogurt
- Healthy fats: Avocado, groundnut paste, tiger nuts, and cashews
- Energy foods: Plantain, yam, oats, rice, and kenkey
- Vegetables and fruit: Kontomire, garden eggs, banana, pawpaw, and mango
If you are very slim, gaining a little healthy weight may also help fill out the hip area. In that case, the NHS advice on healthy weight gain suggests adding about 300 to 500 extra calories a day. Meanwhile, keep sugary drinks and fried snacks low, since they add weight mostly to the tummy.
For easy shake ideas, try our 5 Easy Maca Smoothie Recipes for Busy Mornings.
Dress tips to soften the look
While you train, these simple style tips can smooth your hip line straight away:
- High-waisted bottoms: High-waisted jeans and skirts draw the eye to your waist.
- A-line and flared skirts: These flow over the hips instead of clinging to them.
- Thicker fabrics: Denim, kente, and structured cotton hide small curves better than thin, stretchy fabric.
- Wrap styles and peplum tops: Both add shape around the hips.
- Smoothing underwear: A well-fitted pair can make your hip line look more even under tight clothes.
Hip dip myths to avoid
- “Creams can fill out hip dips”: No cream or oil can grow muscle or move fat. At best, they moisturize your skin.
- “Pills will give me wider hips”: FDA Ghana has stated that it has not approved any product for body part enlargement. So, be careful of any pill or syrup that promises this.
- “Injections are a quick fix”: Fillers and silicone injected into the hips can cause serious harm. The US Food and Drug Administration warns that these are not approved for body shaping and can lead to infection, disfigurement, and even death.
- “Hip dips mean I am out of shape”: Not true. Even very fit women have them, because they are mainly caused by bone structure.
- “Doing hundreds of reps every day is best”: Muscles grow during rest. Instead, train 3 times a week and make the exercises harder over time.
Before buying any body product, check it on the FDA Ghana Products Register.
Products to support your workouts
No product can fill out your hips on its own. Still, the right ones can help you get enough protein and stay energized for training. Open each product page for full ingredients and directions.
- Protein and creatine: Protein helps your muscles grow, and the ISSN position stands on creatine, describing creatine as the most effective supplement for building lean muscle during strength training. See our protein & creatine range.
- Muscle building support: Browse our Muscle Building range.
- Healthy snacks: Nuts and seeds from our Seeds and Nuts range are easy to carry.
In addition, many customers add maca powder to their shakes for extra nutrients and energy:
| Product | How to use it | Price |
|---|---|---|
| Pure Maca Powder | Stir a teaspoon into oats, koko, or shakes. | GHS 330 |
| Ultimate Maca Powder | Blend into your daily shake. | GHS 330 |
| Ultimate Maca Collagen Peptides | Mix into milk or shakes | GHS 400 |
Prices are correct at the time of writing and may change. Check each product page for the latest price. Keep in mind that maca does not change your hip shape by itself.
How to order
- Shop online: albeenutriland.com/shop
- Order on WhatsApp: +233 59 901 7504
- Visit a branch: Accra (Lapaz), Kumasi (Afful Nkwanta), Takoradi (Anaji), and Tamale (Changli). See our contact page for directions.
FAQs about hip dips
Can hip dips go away completely?
For most women, no. Because they are mainly caused by bone structure, they cannot be fully removed. However, building your side glutes can make them much less noticeable.
How long does it take to fill out hip dips?
Most women notice some change after 8 to 12 weeks of training 3 times a week. Clearer results usually take 3 to 6 months.
Will gaining weight fill my hip dips?
It might, but only partly. You cannot control where fat goes, and some of it may go to your tummy. Therefore, combine slow, healthy weight gain with side-glute exercises.
Are squats enough?
Squats are great for your main glutes and thighs. Even so, they do not work the side glutes much, so add moves like side-lying leg raises, banded side steps, and clamshells.
Do men get hip dips too?
Yes. Hip dips are found in both men and women, since they depend on bone structure. They are simply more noticeable on women because of the wider shape of the female pelvis.
Final word
To sum up, hip dips are a normal part of the human body, mostly shaped by your bones. While you cannot remove them completely, you can make them softer by building your sides and main glutes, eating enough protein, and, if you are very slim, gaining a little healthy weight. Above all, avoid risky pills, creams, and injections, and give your body a few months to change.
Ready to support your workouts? Shop at Albee Nutriland or WhatsApp us on +233 59 901 7504 for friendly advice. For more guides, read our Health Articles.
Disclaimer
This article is for general information only and is not medical or fitness advice. Results vary from person to person and depend on genetics, diet, exercise, and overall health. Speak to a qualified doctor before starting a new exercise plan or supplement, especially if you are pregnant, breastfeeding, injured, taking medicine, or have a medical condition.