How to Get Rid of Hip Dips

Hip dips are the inward curves some people notice below their hip bones. They happen where the pelvis meets the top of the thigh. These curves are common. They’re shaped by the way your bones, muscles, and fat are arranged. There’s nothing unhealthy about hip dips. But if you want a smoother look, there are ways to change the shape. Some prefer to work out. Others explore cosmetic procedures. At Feel Beautiful Plastic Surgery, we offer several options for patients who want to adjust this area. Whether you’re looking for non-invasive changes or a permanent result, there’s a treatment that may fit your goals.

What Are Hip Dips?

The term “hip dips” refers to the natural indentation on the sides of the hips. Some people have them more visible than others. This isn’t a condition or a flaw. It’s the result of:

The shape of your pelvis
How your thigh bone connects at the joint
Muscle mass and fat distribution

If your hip bones are higher or your pelvis is wider, the dip can look deeper. If fat is stored more evenly around the area, the dip might be less visible. You can’t “get rid” of this dip completely without cosmetic help. That’s because bone structure doesn’t change through workouts or weight loss.

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Can Exercise Make Hip Dips Less Noticeable?

Exercise won’t remove hip dips. But it can help reshape the surrounding area. With targeted strength training, you can build up muscle and fill out the dip slightly. This can give the appearance of smoother, rounder hips. Focus on exercises that target the glutes and outer thighs:

Glute bridges
Side-lying leg lifts
Fire hydrants
Step-ups
Bulgarian split squats

Doing these 3 to 4 times a week can help over time. The results depend on your starting muscle mass and how consistently you train. It’s not a fast fix, but it can support better body balance. That said, many people don’t see major changes from exercise alone. If that’s the case, you might want to consider professional options.

Non-Surgical Treatments for Hip Dips

If surgery isn’t for you, there are still options. Non-invasive and minimally invasive treatments are available. These work best for mild to moderate dips.

Emsculpt®

This is a device that uses electromagnetic pulses to make muscles contract. When applied to the hips or glutes, it can build muscle over time. More muscle in the area can improve shape and volume. Treatments are quick and don’t require downtime. They’re usually done in a series for best results.

Sculptra®

Sculptra is an injectable that triggers collagen growth under the skin. It’s often used in the face, but it can be used in the hips as well. Over a few months, it adds volume gradually. It works best when the dip is shallow or if you don’t have enough fat to transfer from other areas.

CoolSculpting®

CoolSculpting isn’t meant to fill a dip, but it can help contour nearby areas. It freezes fat cells, which your body then clears naturally. If you have excess fat above or below the hip dip, this can create a more balanced shape. Non-surgical body contouring may be a good fit if you want to avoid surgery, have realistic expectations, and don’t mind waiting several weeks or months for full results.

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Surgical Solutions: Fat Transfer and More

For those looking for more visible changes, fat transfer is the most effective option. This is a common choice for people with deeper hip dips or who want a dramatic shift.

Fat Grafting to the Hips

Fat grafting — sometimes called lipofilling — involves two main steps. First, fat is taken from another part of the body using liposuction. Then it’s purified and injected into the hip dip area. This procedure is safe, uses your own fat, and the results look natural. It’s also long-lasting, with most people seeing permanent changes after recovery. Candidates for fat transfer should have enough fat to harvest. Common donor areas include the stomach, flanks, and thighs.

Brazilian Butt Lift (BBL)

A Brazilian Butt Lift combines fat removal and transfer in one procedure. It enhances the buttocks and smooths the hips in the same session. If your goal includes fuller hips and a rounder backside, this option might be ideal. At Feel Beautiful Plastic Surgery, we tailor fat transfer procedures to the body shape you want to achieve — not a one-size-fits-all solution.

Recovery and Expectations

After fat transfer or a BBL, recovery can take a few weeks. There’s swelling, and you’ll need to wear a compression garment to help the area heal evenly. Most patients return to light activity within a week, but full recovery can take several months. Non-surgical treatments have little to no downtime. You might feel sore or tender for a short time, but you can usually get back to normal routines quickly. We provide all aftercare instructions and check-ins to make sure healing goes smoothly.

Choosing the Right Option

The best treatment depends on your goals, your anatomy, and your lifestyle. Some people prefer a small, natural improvement. Others want a more sculpted figure. You might be a good candidate for:

Fat transfer to the hips if you have enough donor fat and want long-term results
Emsculpt or Sculptra if you prefer less invasive options
CoolSculpting if shaping around the hips is your goal

We’ll go over everything in your consultation, including which option fits your body and what to expect from it.

Is It Worth Treating Hip Dips?

That’s a personal choice. Hip dips don’t affect health. But if they bother you and you’d feel better with a smoother curve, treatments are available. We’ve worked with many people who wanted to enhance this part of their body — and the results can be subtle or dramatic, depending on the approach. Body contouring is never about perfection. It’s about making adjustments that help you feel more at ease in your body. Our job is to help you make informed decisions that align with your goals. Feel Beautiful Plastic Surgery offers several safe, effective options for reshaping hip dips. Whether you want a non-surgical treatment or a fat transfer procedure, we’re here to guide you through the process from start to finish. Schedule your consultation today to talk about the best plan for you.

Dr. Steve Laverson

Great cosmetic surgery results provide tremendous value for your lifetime. With more than 30 years of experience and over 40,000 surgeries performed, Dr. Laverson is a highly regarded plastic surgeon both locally in San Diego and internationally.