The amount of muscle and the distribution of fat can influence whether the indentation is more or less visible, but they are not the cause nor do they eliminate it completely. Generally, fat tends to accumulate above the hip bone and in the upper part of the thigh, which deepens the central indentation and makes it much more evident. <\/p>\n\n\n\n
Muscle anatomy<\/strong> is also a factor that has less influence. No matter how much you train the gluteus medius, the muscle located on the lateral hip area, its fibers do not extend horizontally to fill the bone gap; at most, it can conceal it. <\/p>\n\n\n\n No, hip dips or violin hips cannot be eliminated with exercise or weight loss. Physical training can increase muscle volume and strengthen the surrounding muscles (glutes), improving body composition, helping to conceal the sunken appearance of the hip, but does not eliminate hip dips completely.<\/p>\n\n\n\n In a training plan to camouflage hip dips, the muscles of the gluteus medius, gluteus minimus, and tensor fasciae latae, which helps the gluteus medius stabilize the hip, are worked together. Exercises such as banded clamshells, lateral band walks, and side-lying hip abduction are recommended.<\/p>\n\n\n\n To strengthen the gluteus maximus, which provides volume and definition to the upper part of the glute, the following exercises are recommended: hip thrust, Bulgarian squat, deadlift, and reverse lunge.<\/p>\n\n\n\n On the other hand, weight loss can make the indentation appear more or less marked; this depends on the distribution of fat in the body. Fat loss is general, not localized, and also depends on genetic and hormonal factors.<\/p>\n\n\n\n To correct hip dips, you can opt for a fat transfer combined<\/strong> with liposuction<\/a> of the flanks. This is a surgical procedure whose complexity depends on the volume and areas treated; it is performed in the operating room under local anesthesia and sedation.<\/p>\n\n\n\n The combined process of these surgeries is completed in several phases:<\/p>\n\n\n\n As with any surgical procedure, undergoing fat transfer also has risks, including bleeding, infection, irregularities, partial fat reabsorption, and in the case of a fat transfer to the buttocks<\/a>, fat embolism if injected within the gluteal muscle, which is why fat is always placed in the subcutaneous plane.<\/p>\n\n\n\n It makes sense to treat hip dips together with a Brazilian Butt Lift (BBL)<\/a> when the goal is more complete and comprehensive body contouring. In addition to adding volume and projection to the glutes, the procedure can include liposuction of the flanks, waist, back, or other areas to improve proportions.<\/p>\n\n\n\n In this way, part of the extracted fat can be injected in the subcutaneous plane of the hip indentation to add volume, define the contour, and camouflage the hip dips, to obtain a more harmonious or hourglass figure according to the patient’s anatomy and expectations.<\/p>\n\n\n\n Recovery from a BBL combined with hip dips indentation correction takes, on average, between 6 and 8 weeks and that of hip fat transfer approximately one month. Final results, in both cases, can be observed in a period between 3 and 6 months, once the inflammatory process subsides and the surviving fat has settled into its new location.<\/p>\n\n\n\n In the recovery of a BBL, during the first two weeks, you will experience swelling, bruising, pain, and discomfort in the areas where liposuction was performed and where injections were placed. You should not sit on your glutes to prevent the weight from bearing on the transferred fat.<\/p>\n\n\n\n Around the sixth week you can resume your normal activities under medical supervision. After 3 months, volume loss has ceased and the contour begins to stabilize. At six months the fat has settled and behaves naturally; final results can already be seen.<\/p>\n\n\n\n As for hip fat transfer, the recovery process takes several weeks; in the first few days you will feel pain, discomfort, tightness sensation, and numbness. The area will be swollen and bruised; around the fourth week, this condition begins to improve. After 1 to 3 months, part of the transferred fat is reabsorbed, and after 6 months, the final result can be assessed.<\/p>\n\n\n\n In both cases, during the postoperative period, you can take short walks to prevent thrombosis; you should wear a compression garment in the extraction areas; it can be on the abdomen, waist, or lower back, not in the areas where fat transfer was performed. This will help control inflammation, reduce fluid accumulation, protect the transferred fat, and shape the area where liposuction was performed.<\/p>\n\n\n\n To differentiate hip dips from lipedema, you should pay attention to the condition and symptoms of each. <\/p>\n\n\n\n Lipedema<\/a> is a chronic adipose tissue disease that causes pain, inflammation, and heaviness. It is characterized by a disproportionate accumulation of fat and the appearance of nodules in the legs or arms, which does not decrease with diets or exercise.<\/p>\n\n\n\n Hip dips, on the other hand, are a normal bone variation: they do not cause pain or any other type of condition. They are characterized specifically by indentation on the sides of the hip; additionally, the skin remains smooth and firm. Hip dips can improve with exercise, but they do not disappear, since their origin is skeletal and they can occur regardless of weight.<\/p>\n\n\n\nCan they be eliminated with exercise or weight loss?<\/h2>\n\n\n\n
![\"Exercises](\"https:\/\/sculptureclinic.es\/wp-content\/uploads\/2026\/11\/Ejercicios-para-disimular-hip-dips1.png\")
<\/figure>\n\n\n\nHow are hip dips corrected?<\/h2>\n\n\n\n
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Hip dips and BBL: when it makes sense to treat them together<\/h2>\n\n\n\n
Recovery and results<\/h2>\n\n\n\n
Hip dips or lipedema: how to tell them apart <\/h2>\n\n\n\n
Frequently asked questions<\/h2>\n<!– wp:rank-math\/faq-block {"questions":[{"id":"faq-question-1794401615411","title":"Are hip dips normal?","content":"Yes, hip dips or violin hips are a normal condition of human body anatomy that is determined by a genetic factor in a person's skeletal structure.","visible":true},{"id":"faq-question-1794401633109","title":"Can they be removed by losing weight?","content":"This depends on the patient's anatomy; in some cases, losing weight contributes to the reduction of flanks and improves contour, but it does not eliminate localized fat. In other cases, the opposite can occur: when losing weight and muscle mass, they can become even more noticeable.","visible":true},{"id":"faq-question-1794401648587","title":"How long does the result of fat transfer to the hip last?","content":"The result of fat transfer to the hip is permanent, but it can vary due to weight changes, aging, and changes in the skin. It is important to keep in mind that not all transferred fat survives; part of it is reabsorbed by the body and another part is eliminated.","visible":true},{"id":"faq-question-1794401653258","title":"How much does it cost to correct them?","content":"The price to correct hip dips averages between \u20ac2,500 and \u20ac4,000 if performed through fat transfer with your own fat. If performed together with a complete BBL that includes liposuction of the flanks, waist, buttock augmentation<\/a> and transfer to the hips, the average price is between \u20ac7,000 and \u20ac10,700.”,”visible”:true}]} –>\n
Are hip dips normal?<\/h3>
Can they be removed by losing weight?<\/h3>
How long does the result of fat transfer to the hip last?<\/h3>