Hip Dips Surgery: Cost, Results and Exercises Guide

hip dips surgery
Hip dips surgery aims at improving the appearance of hip dip. It involves fat transfer from one part of the body to the area between the trochanter and hip bone. This is to enhance fat growth in the dip.

Hip Dips: What are They?

Hip dips also known as violin hips are inward curves that develop on the sides of the human body structure. They form below the hip bone and can be visible to the human eye. Its all based on bearer’s muscle mass and fat distribution on the affected area.
Having or lacking hip dips does not determine whether you are healthy or not. As a matter of fact, hip dips result from the shape of your bones. Since they occur in a natural way, it’s hard to change the shape of bones.
Social media has changed what people consider as the ideal look or body image. Today, many consider the “dips” as undesirable and are looking for ways to get rid of them.
Hip anatomy includes a set of bones that connect together to make the hip joint. The ilium that’s located around the waist is the most prominent. It’s connected to the pubic bone and ischium. They make up the socket, which brings together the hip joint and thigh bone.
Hip anatomy also includes the trochanter and thigh muscles. The muscles include gluteus medius, gluteus minimus, and gluteus maximus. Exercises can increase muscle mass that causes roundness and reduced dip.

What Causes Hip Dips?

According to research experts, the main cause of hip dips is the bone structure. Prominent trochanter and tall hip bones promotes the existence of hip dips.
In simple terms, the shape of the pelvis and distribution of body fat cause them. Its normal to have the dips, they are part of the human body structure.


There are no known medical risks associated with having hip dips. They are more common among women than men because of the following reasons:
  • Women attract more fat accumulation on their hips than men.
  • Women’s pelvis is wider than men.
  • Pressure from social media is leading some women to enhance body shape.

Are You a Good Candidate?

It’s not necessary to fix a hip dip. Due to personal preference, one can choose to try and fix the cosmetic condition. It’s important that as a woman, you learn to love your body rather than being trying to change it.
Positive self-talk and focusing on what you love about your body is important.

Hip Dips Surgery and Treatment Options

Workouts and exercise are important. For individuals interested in surgery, the following treatment options are available:

1. Liposuction surgery allows distribution of fat.

2. Fat Injections

  • Extraction of fat cells from fat rich sections like the abdomen and then processing them.
  • The surgeon injects the fat cells into the hip dip, between the thigh bone and the hip bone.
  • For best results, three or four injections are administered over a period of six months.

3. Implants Insertion

Silicone implants also enable used to fill the hip dip. The silicone material used is the same one used on breast augmentation pads. The pads cause “coca-cola” round-shaped hips to form.

4. Wearing Hip pads and other body shape controlling filler garments.

hip dip shape wear
Looking for ways on how to hide hip dips? buy a shape wear

5. Fat Stimulating Cream.

You can buy a cream that contains plant-based ingredients like Volufiline. It’s known to stimulate the growth of the fat cell on skin.

Cost of Hip Dips Surgery

Hip dips surgery cost vary based on the location, surgeon’s experience and surgeries. The cost of fat transfer is between $4,000 – $5,500. Surgeries that involve placing implants can cause the cost to rise up to $8,500.

How to Get Rid of Hip Dips

Taking good care of yourself by leading a healthy lifestyle is the first step to getting rid of the hip dips.
Change your diet and make time for yoga and exercises for improved body image.

Eating a Healthy Diet

Make smart choices when selecting food for your diet in general. It’s OK to indulge in processed foods, sugary bites and even alcohol once in a while, but keep it controlled.
Increase your intake of carbohydrates for added energy and, to maximize your workouts. Getting enough calories and improving water consumption is important.
Eat plenty of lean proteins, fiber, healthy fat and calcium to help build muscle. For most benefits, including other types of cardio workout and a variety of exercises.
A balanced diet help keep body image disorders at bay. The disorders include:
  • Body dysmorphic disorder
  • Anorexia nervosa
  • Binge eating disorder
  • Bulemia

Exercises and Workouts

Body exercise can help you lose fat and build muscle in the right places. This, in turn, can reduce the appearance of hip dips. They strengthen and tone muscles around:

  • hips
  • abdominal area
  • thighs
  • buttocks
A quick hack for best results is to always start with the weaker side leg when exercising. This allows you to balance the benefits between the weaker side and stronger leg side.
We recommend having two sets of exercise a day for starters and increasing them in a gradual way. Since you are starting out, it’s OK to look at yourself in the mirror and ensure your posses are correct.
Create an exercise routine and stick to it, and identify short-term and long-term goals. It may take a few weeks before noticeable changes kick in.
hip dips workout before and after
hip dips workout before and after (with and without). Workouts can also reduce love handles

1. Squats

  • Squats work different sides of the leg and help tone the hips and thighs.
  • Ensure you stand with your back straight and feet wider.
  • Bend at the knees as you lower down to sitting position then pulse up and down 10 times.

2. Side Lunges

  • They work your entire leg.
  • Stand with your feet and step your left foot to the left.
  • As you lower the middle part of your body, your left leg will be bent while the right one is straight.
  • Alternate your legs and repeat it 10 times.

3. Side hip Openers

  • Also known as fire hydrants, side hip openers target your outer thighs and hips.
  • To begin with, pose on all fours like a dog or cow.
  • Ensure weight is distributed between your hands and knees.
  • Your knees should be underneath your hips and hands underneath your shoulders.
  • Keep your knees bent as you lift one leg up to a 90 degrees angle.
    Alternate the legs and repeat the exercise 10 times.

4. Glute Bridges

  • Glute bridges will workout your stomach muscles and engage your abdominal area.
  • Lie down on your back with your knees bent.
  • Lift up your hips for at least 10 seconds then lower your back.
  • Repeat the exercise 10 times.

5. Leg Kickbacks

  • This exercise is good for your lower back and helps lift your but.
  • To begin with, pose on all fours like a dog or cow.
  • Once again ensure weight is distributed between your hands and knees.
  • Your knees should be underneath your hips and hands underneath your shoulders.
  • Extend your weaker side leg and lift it as high as you can.
  • Lower your leg and make sure your feet don’t touch.
    Alternate your legs and repeat it 10 times.

6. Side Leg Lifts

  • Use steady and controlled movement to stretch your inner thighs.
  • Leg kickbacks help build muscles on the sides of the hip.
  • Stand straight with weak side of the body near an object such as a wall.
  • Using your hand for balance, root into your weaker side foot.
  • Lift the opposite leg without leaning on either side.