{"id":64407,"date":"2024-09-06T07:48:48","date_gmt":"2024-09-06T07:48:48","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=64407"},"modified":"2024-09-25T10:19:42","modified_gmt":"2024-09-25T10:19:42","slug":"hip-dips","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/hip-dips\/","title":{"rendered":"Hip Dips: Are They Worth Worrying About?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#What_Are_Hip_Dips_Caused_By\" >What Are Hip Dips Caused By?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#Are_Hip_Dips_Good_or_Bad\" >Are Hip Dips Good or Bad?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#Are_Hip_Dips_Attractive\" >Are Hip Dips Attractive?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#Is_it_Possible_to_Get_Rid_of_Hip_Dips\" >Is it Possible to Get Rid of Hip Dips?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#Glute_Bridges\" >Glute Bridges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#Leg_Raise\" >Leg Raise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#External_hip_rotation\" >External hip rotation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#How_to_execute_the_movement\" >How to execute the movement: \u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#Heel_Slide\" >Heel Slide<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#How_to_execute_the_movement-2\" >How to execute the movement: \u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#Hip_Flexion\" >Hip Flexion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#How_to_execute_the_movement-3\" >How to execute the movement:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#Hip_Extension\" >Hip Extension\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#How_to_execute_the_movement-4\" >How to execute the movement:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#Hip_Abduction\" >Hip Abduction<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#How_to_execute_the_movement-5\" >How to execute the movement:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#Heel_to_Buttock\" >Heel to Buttock<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#How_to_execute_the_movement-6\" >How to execute the movement:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#Squats\" >Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#How_to_execute_the_movement-7\" >How to execute the movement:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#Short_arc_quadriceps_exercise\" >Short arc quadriceps exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#How_to_execute_the_movement-8\" >How to execute the movement:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#Quadriceps_exercise\" >Quadriceps exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#How_to_execute_the_movement-9\" >How to execute the movement:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#Knee_lift\" >Knee lift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#How_to_execute_the_movement-10\" >How to execute the movement:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#Can_an_hourglass_have_hip_dips\" >Can an hourglass have hip dips?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#Are_hip_dips_rare\" >Are hip dips rare?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#Which_body_type_has_hip_dips\" >Which body type has hip dips?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#Is_it_possible_to_fill_in_hip_dips\" >Is it possible to fill in hip dips?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Social media always comes with its positives and negatives. In the health and fitness industry for example, social media can act as an invaluable information tool that can help you better your health through exercise and healthy diet tips.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=hip_dips\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unfortunately, however, social media can also lead to feelings of insecurity regarding your body &#8211; largely due to misinformation. This is the case with hip dips. A few years ago, hip dips were not a thing that anyone recognized or worried about in the fitness community.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, now, thanks to a few trending videos, the term has become very popularized and a majority of people seem to think that this is something that should not exist and needs to be fixed. But are hip dips really all that bad? Are they quite so unnatural and undesirable?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before you run to look for exercises that can fix this \u2018mistake\u2019, check out this article to learn scientific facts about hip dips, why some people have them and others don\u2019t, and whether it\u2019s true that diet and exercise could get rid of them.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Hip_Dips_Caused_By\"><\/span><b>What Are Hip Dips Caused By?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">What causes hip dips? &#8211; this question bothers people for many reasons. The logic may look like this: <\/span><i><span style=\"font-weight: 400;\">If I know the cause for my hip dips I\u2019ll be able to find out how to get rid of them.\u00a0<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Well, this may come as a surprise &#8211; hip dips have nothing to do with weight, or a body\u2019s \u201cabnormality\u201d.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For starters, hip dips are normal, being entirely defined by your genetics and the shape of your pelvis (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/hip-dips\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). If you have hip dips, your hip bone is located higher than your femur, causing your fat and muscles to curve inwards.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We all have a space between our ilium, greater trochanter, and hip socket. The visibility of your hip dip depends on how pronounced that space is. Hip width, greater trochanter size, and femoral neck length, all determine your figure (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/hip-dips\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hip dips are not indicators of how fit and healthy you are. Of course, muscle mass and fat distribution can accentuate the violin\u2019s shape but they aren\u2019t the cause of it (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/hip-dips\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hip hips are natural occurrences that look completely normal and we shouldn\u2019t worry about them.\u00a0<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=hip_dips\">Tailor your fitness journey<\/a> and maximize your results with just a couple of swipes!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_Hip_Dips_Good_or_Bad\"><\/span><b>Are Hip Dips Good or Bad?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Hip dips are neither good nor bad &#8211; they are normal and you shouldn\u2019t be ashamed of them. The only impact of hip dips on your health could be on your range of motion. However, if you don\u2019t have any underlying condition, there\u2019s nothing to fuss about <\/span><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/health.clevelandclinic.org\/hip-dips\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you stumble upon social media gurus\/influencers who blow it out of proportion by announcing essential remedies for treating hip dips, shut off the internet, escape to the forest, and live off the grid for a while.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Kidding aside, simply avoid such people and try not to take their words seriously. If hip dips don\u2019t cause any issues while sitting, <a href=\"https:\/\/betterme.world\/articles\/indoor-walking-plan\/\">walking<\/a>, lifting, or jumping, you shouldn\u2019t spend your time, energy, or money on making them less visible.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercising and a healthy diet should be on your must-to-do-list though, whether or not you have hip dips. Living an active and proper life helps you feel good about yourself, both physically and mentally.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Interested in practical workouts for hip dips? You can try<\/span><a href=\"https:\/\/betterme.world\/articles\/hip-mobility-exercises\/\"><b> Hip Mobility Exercises <\/b><\/a><span style=\"font-weight: 400;\">to amp up your hip mobility.\u00a0<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=hip_dips\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/8-2-1.png\" alt=\"hip dips\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_Hip_Dips_Attractive\"><\/span><b>Are Hip Dips Attractive?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Beauty is subjective and you need to understand that beauty standards fluctuate yearly, resulting in new shapes and new perspectives.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most importantly, no one has the right to tell you whether something in your body needs \u201crenovation\u201d. You are unique the way you are, and your top-notch responsibility is to work on your wellness by eating healthier, sleeping well, and staying physically active.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As long as you make the right choices, you become a better version of yourself and stop worrying about \u201csocial norms\u201d of what is beautiful and what isn\u2019t.\u00a0<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/exercises-to-strengthen-hips\/\"><i>18 Exercises to Strengthen Hips Safely in 3 Steps<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_it_Possible_to_Get_Rid_of_Hip_Dips\"><\/span><b>Is it Possible to Get Rid of Hip Dips?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Wondering how to get rid of hip dips? Stop wondering as it\u2019s impossible. Yet, it doesn&#8217;t mean you shouldn\u2019t strengthen your hips as they serve you well. Making them flexible and strong is possible through <\/span><b><a href=\"https:\/\/betterme.world\/articles\/hip-dips-workout\/\">Hip Dips Workout<\/a>.<\/b><b>\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Gaze at these 12 practical home exercises to jazz up your hips (<\/span><a href=\"https:\/\/versusarthritis.org\/about-arthritis\/exercising-with-arthritis\/exercises-for-healthy-joints\/exercises-for-the-hips\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Glute_Bridges\"><\/span><b>Glute Bridges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to execute the movement:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your legs bent about shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your core engaged, lift your hips off the floor as high as you can.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make a straight line from your knees to your shoulders and hold this top position\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your hips back down to the ground and get ready for the next rep<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Leg_Raise\"><\/span><b>Leg Raise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to execute the movement:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie face down on the mat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your stomach and glute muscles to raise one leg slightly off the floor. Keep your hips flat on the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold at the top and then slowly lower your leg back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 5 to 10 seconds and repeat 2 times.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"External_hip_rotation\"><\/span><b>External hip rotation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_execute_the_movement\"><\/span><b>How to execute the movement: <\/b><b>\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor with your knees bent and feet together.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your knees out and down towards the floor. Feel free to use your hands to further allow the lateral sides of your knees to get as close to the ground as you feel comfortable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feel a stretch, hold for around 10 seconds, and relax\/ return to the starting position. Repeat 5-10 times.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Heel_Slide\"><\/span><b>Heel Slide<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_execute_the_movement-2\"><\/span><b>How to execute the movement: <\/b><b>\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your right leg and slide your heel towards your butt. Your knee will then bend and create a 90 degree angle.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slide your heel back again and straighten your right knee slowly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other leg.\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hip_Flexion\"><\/span><b>Hip Flexion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_execute_the_movement-3\"><\/span><b>How to execute the movement:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up and march on the spot bringing your knees up towards your chest alternately.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try not to raise your knees too high.\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hip_Extension\"><\/span><b>Hip Extension\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_execute_the_movement-4\"><\/span><b>How to execute the movement:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand and start moving one of your legs backward, keeping your knee straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Clench your buttocks tightly, hold for five seconds, and repeat with the other leg.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold on to a chair for support.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hip_Abduction\"><\/span><b>Hip Abduction<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_execute_the_movement-5\"><\/span><b>How to execute the movement:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with one hand resting on the back of a chair and raise your leg straight out\u00a0 to the side.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for five seconds and lower your leg slowly. Keep your body straight throughout the movement. Repeat five times on each side.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Heel_to_Buttock\"><\/span><b>Heel to Buttock<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_execute_the_movement-6\"><\/span><b>How to execute the movement:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with two hands resting on the back of the chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your left knee and pull your heel up towards your bottom.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do the same on the other leg.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your knees should be in line and your kneecap should point towards the floor.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=hip_dips\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/13.png\" alt=\"hip dips\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Squats\"><\/span><b>Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_execute_the_movement-7\"><\/span><b>How to execute the movement:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Hold onto a chair or other sturdy surface for support.<\/li>\n<li>Squat down making sure your knees don\u2019t go beyond your toes.<\/li>\n<li>Return to your standing position.<\/li>\n<\/ul>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let BetterMe take the sting out of this demanding process. Our app will help you restructure your habits, remold your life and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=hip_dips\">crank up your fitness results<\/a>!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Short_arc_quadriceps_exercise\"><\/span><b>Short arc quadriceps exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_execute_the_movement-8\"><\/span><b>How to execute the movement:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roll up a towel and\/or place it\/ or a folded yoga mat under your knee.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep the back of your thigh on the towel, then extend your knee to lift your foot off the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for three seconds and then lower slowly.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Quadriceps_exercise\"><\/span><b>Quadriceps exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_execute_the_movement-9\"><\/span><b>How to execute the movement:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on the back with your legs at a hip distance apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull your ankles and toes towards you, keeping your leg straight and your knees pushed against the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feel the tightness in the front of your leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for five seconds and relax.\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Knee_lift\"><\/span><b>Knee lift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_execute_the_movement-10\"><\/span><b>How to execute the movement:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back and pull each knee to your chest in turn.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move to the point where you feel a stretch, hold for around 5-10 seconds, and relax.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 8 times.\u00a0<\/span><\/li>\n<\/ul>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/beginner-hip-flexor-stretch\/\"><i>Beginner Hip Flexor Stretch &#8211; Loosen Tight Hips with a Few Easy Moves<\/i><\/a><i><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=hip_dips\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/12.png\" alt=\"hip dips\" \/><\/a><\/i><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_an_hourglass_have_hip_dips\"><\/span><strong>Can an hourglass have hip dips?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Hips dips are inward curves along the side of your body that don\u2019t alter these measurements and, therefore, don\u2019t affect the figure shape. This means hip dips can be present in people with different body shapes, including men and women with hourglass figures.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_hip_dips_rare\"><\/span><strong>Are hip dips rare?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, hip dips are common among many people. If you have hip dips this is completely okay and natural. There\u2019s nothing unhealthy about them.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Which_body_type_has_hip_dips\"><\/span><strong>Which body type has hip dips?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Any body type can have hip dips. Yet, people with wider or higher hips are more likely to have highly visible hip dips.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_possible_to_fill_in_hip_dips\"><\/span><strong>Is it possible to fill in hip dips?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No exercise or diet can fill in hips dips. Besides, filling them in makes no sense as they are completely normal in our body. The issue whirls around the unattainable beauty standards that impose the rules on what looks beautiful and what isn\u2019t. You shouldn\u2019t pay attention to them. Live a healthy lifestyle with your amazing hip dips.\u00a0\u00a0<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=hip_dips\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Today you\u2019ve read about the fuss around hip dips &#8211; is it worth worrying about? The answer is no, as hip dips are normal areas of a body, <\/span><span style=\"font-weight: 400;\">being entirely defined by genetics and the shape of the pelvis.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They are neither good nor bad, they are the way they are, just like your nose or your fingers. You can\u2019t naturally get rid of hip dips and preferably shouldn\u2019t feel bummed for having them.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Prioritize exercising, eating healthier meals, loaded with protein, fiber, and healthy fats, sleeping well, and watching your mental well-being.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You live only once and wasting your time fussing about another beauty standard is not worth it.\u00a0\u00a0\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Social media always comes with its positives and negatives. In the health and fitness industry for example, social media can act as an invaluable information tool that can help you better your health through exercise and healthy diet tips. Unfortunately, however, social media can also lead to feelings of insecurity regarding your body &#8211; largely [&hellip;]<\/p>\n","protected":false},"author":53,"featured_media":64701,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[54],"tags":[],"coauthors":[171,246],"class_list":["post-64407","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leg-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hip Dips: Are They Worth Worrying About? - BetterMe<\/title>\n<meta name=\"description\" content=\"The fuss around \u2605 HIP DIPS \u27a4 - is it worth worrying about? Are hip dips normal? What are they caused by? The answers are covered in the article along with the best hip exercises.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hip Dips: Are They Worth Worrying About?\" \/>\n<meta property=\"og:description\" content=\"The fuss around \u2605 HIP DIPS \u27a4 - is it worth worrying about? Are hip dips normal? What are they caused by? The answers are covered in the article along with the best hip exercises.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/hip-dips\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-09-25T10:19:42+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/shutterstock_1708015501-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1440\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nataliia Lutsiv, Carter Lee, CPT, S&amp;C coach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nataliia Lutsiv, Carter Lee, CPT, S&amp;C coach\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/hip-dips\/\"},\"author\":{\"name\":\"Nataliia Lutsiv\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/9d92ff22dfce2db24aadb56ff8038c42\"},\"headline\":\"Hip Dips: Are They Worth Worrying About?\",\"dateModified\":\"2024-09-25T10:19:42+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/hip-dips\/\"},\"wordCount\":1588,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/shutterstock_1708015501-scaled.jpg\",\"articleSection\":[\"Leg Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Social media always comes with its positives and negatives. In the health and fitness industry for example, social media can act as an invaluable information tool that can help you better your health through exercise and healthy diet tips.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Unfortunately, however, social media can also lead to feelings of insecurity regarding your body - largely due to misinformation. This is the case with hip dips. A few years ago, hip dips were not a thing that anyone recognized or worried about in the fitness community.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, now, thanks to a few trending videos, the term has become very popularized and a majority of people seem to think that this is something that should not exist and needs to be fixed. But are hip dips really all that bad? Are they quite so unnatural and undesirable?\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Before you run to look for exercises that can fix this \u2018mistake\u2019, check out this article to learn scientific facts about hip dips, why some people have them and others don\u2019t, and whether it\u2019s true that diet and exercise could get rid of them.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are Hip Dips Caused By?\u00a0<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">What causes hip dips? - this question bothers people for many reasons. The logic may look like this: <\/span><i><span style=\\\"font-weight: 400;\\\">If I know the cause for my hip dips I\u2019ll be able to find out how to get rid of them.\u00a0<\/span><\/i>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Well, this may come as a surprise - hip dips have nothing to do with weight, or a body\u2019s \u201cabnormality\u201d.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">For starters, hip dips are normal, being entirely defined by your genetics and the shape of your pelvis (<\/span><a href=\\\"https:\/\/health.clevelandclinic.org\/hip-dips\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span st ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/hip-dips\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/hip-dips\/\",\"name\":\"Hip Dips: Are They Worth Worrying About? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/hip-dips\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/shutterstock_1708015501-scaled.jpg\",\"dateModified\":\"2024-09-25T10:19:42+00:00\",\"description\":\"The fuss around \u2605 HIP DIPS \u27a4 - is it worth worrying about? 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In the health and fitness industry for example, social media can act as an invaluable information tool that can help you better your health through exercise and healthy diet tips.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Unfortunately, however, social media can also lead to feelings of insecurity regarding your body - largely due to misinformation. This is the case with hip dips. A few years ago, hip dips were not a thing that anyone recognized or worried about in the fitness community.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, now, thanks to a few trending videos, the term has become very popularized and a majority of people seem to think that this is something that should not exist and needs to be fixed. But are hip dips really all that bad? Are they quite so unnatural and undesirable?\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Before you run to look for exercises that can fix this \u2018mistake\u2019, check out this article to learn scientific facts about hip dips, why some people have them and others don\u2019t, and whether it\u2019s true that diet and exercise could get rid of them.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are Hip Dips Caused By?\u00a0<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">What causes hip dips? - this question bothers people for many reasons. The logic may look like this: <\/span><i><span style=\"font-weight: 400;\">If I know the cause for my hip dips I\u2019ll be able to find out how to get rid of them.\u00a0<\/span><\/i>\r\n\r\n<span style=\"font-weight: 400;\">Well, this may come as a surprise - hip dips have nothing to do with weight, or a body\u2019s \u201cabnormality\u201d.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">For starters, hip dips are normal, being entirely defined by your genetics and the shape of your pelvis (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/hip-dips\"><span style=\"font-weight: 400;\">1<\/span><\/a><span st ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/hip-dips\/","url":"https:\/\/stage.betterme.world\/articles\/hip-dips\/","name":"Hip Dips: Are They Worth Worrying About? - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/hip-dips\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/hip-dips\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/shutterstock_1708015501-scaled.jpg","dateModified":"2024-09-25T10:19:42+00:00","description":"The fuss around \u2605 HIP DIPS \u27a4 - is it worth worrying about? 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