hip dip surgery

Hip Dips Surgery: Procedure | Side Effects | Costs

Hip Dips Surgery: What to Know


Hip dips surgery is a cosmetic procedure that is done to inject or removes fat from the hip and thigh area to minimize the appearance and presence of hip dips

This surgery aims to get rid of indentations on the side of your hips and leave a smooth, curved line from your hips to your thigh.

This article will explain the steps of a hip dips surgery, its risks and possible complications, and everything else you need to know if you’re curious about this procedure.

hip dip surgery

What are hip dips?

In popular representations of bodies, especially female bodies, we’re used to seeing a streamlined, half-circle silhouette that curves out at the hip and curves back at the thigh.

While this might be an image that we take for granted as a “normal” or desirable way to look, many people’s bodies just don’t look like that.

“Hip dips” or “violin hips” refer to indentations around the curvature from your hips to your thighs. These indentations can happen when the skin on the sides of your hips is more tightly attached to the trochanter, a deeper part of your thigh bone. The distribution and amount of fat on your body can make these indentations appear more noticeable.

There’s nothing anatomically wrong with having hip dips. They don’t present any medical risk. But for some people, having hips dips makes them feel self-conscious.

Who is most often affected by hip dip?

Anyone can be affected by hip dip, as it is a naturally occurring body shape.

The severity of the dip obviously varies person to person depending on the shape of the pelvis, and fat and muscle mass and distribution.

Most women are mostly affected by hip dip surgery because women usually have a wider pelvis than men, which can pronounce hip dips, and they also carry or accumulate more fat in their hips, which can mark hip dips.

What is hip dips surgery?

Hip dips surgery is a fat redistribution surgery, also known as lipo sculpting. That means fat is suctioned from one area of your body and then injected into the trochanter area.

The goal of this fat graft is to smooth out the curvature of the hips.

As an alternative, fat may be removed from the dip area to create a contoured silhouette. Artificial fillers or solid silicone implants may also be used as an alternative to fat grafts.

What’s the procedure like?

Getting hip dips surgery is usually an outpatient procedure. Depending on your doctor’s recommendation, you’ll most likely be put under general anesthesia.

Surgical steps

  1. First, fat is removed from your body using a liposuction procedure. Fat may be removed from your buttocks, stomach, or inner thighs. Small incisions will be made to remove the fat, and they’ll be stitched closed and bandaged.
  2. The fat is then prepared for reinjection into your body. A machine will spin the fat, so that blood and other fluids are removed from it.
  3. 3. The fat will then be injected into your hip area. Usually, stitches aren’t needed at the injection site.

Aftercare and recovery

Even if you’re not required to stay overnight at the hospital, you’ll need someone to drive you home after a fat grafting procedure.

There may be some pain at the injection and incision sites for a couple of weeks after the fat transfer. Bruising and pain can last for two weeks or more.

The result of your hip dip surgery might not be noticed right away. It can take up to 6 months for the fat graft to completely take effect.

The result of your hip dip surgery might not be noticed right away.

Who’s a good candidate?

Nonsmokers who are within 30 percent of their ideal body weight, with highly responsive skin elasticity and no prior history of bleeding conditions, may be good candidates for liposuction procedures like hip dip surgery.

If you’ve experienced a recent dramatic weight loss (25 pounds or more), have an auto-immune or bleeding condition, or take blood-thinning medication, your doctor may advise you against hip dips surgery.

People who have been diagnosed with an eating disorder or other conditions that cause body dysmorphia should be extremely cautious when considering hip dips surgery.

It’s important to understand that the result of this surgery can be a bit unpredictable, and there’s no way to guarantee the results that you’re hoping for.

It’s also worth noting that 30 to 70 percent of the fat injected into your hip area during a hip dips procedure may be absorbed by your body in the year following surgery.

For this reason, you may want to consider additional fat grafting procedures.

Is it safe?

Fat grafting and liposuction are considered relatively low-risk and simple procedures. However, like any surgery, there’s always some risk of complications — some of them serious.

Common side effects after hip dip surgery include:

  • bruising and pain at the site of the incisions or injections
  • fat migration or dimpling at the site of the injection
  • swelling and bleeding in the area where fat was removed or injected
  • scarring

In rare cases, hip dips surgery can also cause fever and discharge at the site of the surgery. This can indicate an infection.

Minimizing risk

To minimize your risk of complications from hip dips surgery, make sure to carefully follow the instructions from your healthcare provider. Here are some additional tips:

  • Keep the area where any incisions were made clean and dry.
  • Don’t soak in water, pools, or hot tubs until you’re cleared to do so by your doctor.
  • Don’t rush to return to vigorous physical activity until your doctor has given you the go-ahead.

Find a licensed, experienced healthcare provider to do this procedure (this will greatly decrease your chances of developing an infection or other complications from the surgery).

How much does it cost?

Hip dips surgery is considered a cosmetic procedure. That means it’s not covered by insurance.

You’ll need to cover the entire cost of the procedure, including any anesthesia or hospital charges, out of pocket.

You might also have to account for the time you need to take off from work to recover as you tally the cost of this procedure.

Hip dips surgery prices may vary depending on the cost of living in your area, as well as the experience level of your provider.

According to people who’ve had hip augmentation and reported their costs on website RealSelf, prices can range from $8,000 to $11,000.

How to find a board-certified surgeon

If you’re considering hip dips surgery, it’s important to find a board-certified and licensed healthcare provider to perform the procedure.

Hips dip surgery is simple and low risk, but only if the person doing it has the knowledge and expertise to do it safely.

You can start your search by using the American Society of Plastic Surgeons search tool to find a cosmetic surgeon in your area.

Next, you can schedule a consultation with a potential health provider.

Bring a list of questions about costs, recovery time, and what to expect from your results.

Ask how much experience the provider has previously with hip dips surgery and ask to see before and after photos.

Make sure to disclose any prior cosmetic procedures as well as health conditions and medications or supplements that you take.

A good cosmetic surgeon will honestly discuss what to expect from hip dips surgery and will point out that there’s no way to guarantee a perfect hourglass silhouette, even after this procedure.

A good surgeon may also recommend that you try exercises and diet changes before advising a surgical procedure.

Hip dips exercises

You may be able to change the curvature of your hips using a workout that targets the area around your hip dips.

You can do certain exercises if you want to minimize the appearance of hips dips. They can help you build muscle and lose fat.

While doing exercise, look at yourself in the mirror to ensure that you’re doing the poses correctly.

For the exercises that do one side at a time, start with your weaker or less flexible leg.

That way, you start with the side that’s a bit more difficult, and the second side will seem easier.

Initially, start with 1 to 2 sets per day and gradually increase.

You may want to do different exercises on different days.

Aim to do them 4 to 6 times per week and try to spend at least 20 minutes per day doing these exercises, 

These exercises work to tone and strengthen the muscles in your:

  • hips
  • thighs
  • abdominals
  • buttocks

Side hip openers (fire hydrants)

These movements will target your outer thighs, hips, and side buttocks.

Make sure to keep your weight evenly distributed between your hands and knees.

You can use a dumbbell behind your knee for this exercise for increased difficulty.

  1. Come onto all fours as you would for Cat-Cow pose. Make sure to keep your hands directly underneath your shoulders and your knees directly underneath your hips.
  2. Inhale as you lift one leg up so that it makes a 90-degree angle from your other leg. Keep your knee bent.
  3. Slowly lower your leg back down. Try to keep your knee from touching the floor before you lift it again.
  4. Do this movement 15 times. On the last repetition, pulse your leg ten times in the upper position before lowering.
  5. Repeat on the opposite side.

Standing kickback lunges

This exercise is good for providing balance and stability in the body.

It works your thighs and buttocks. Make sure that you keep your front leg and foot engaged.

Engage your core throughout the pose as well.

  1. Come into a standing position with your hands in front of your chest in prayer pose.
  2. Inhale and lift your right knee up to your chest.
  3. Exhale and lift your arms up alongside your ears with your palms facing each other while stepping your right leg back.
  4. Sink your right knee down into a lunge. Stay on the ball of your back foot and keep your toes facing forward.
  5. Inhale to lift your right knee back up to your chest. At the same time, return your hands back to prayer position.
  6. Do 12 lunges. 
  7. Repeat on the opposite side.

Standing side leg lifts

Standing leg lifts help build up the muscle along the sides of your hips and butt.

You might also feel a stretch in your inner thigh. Make sure the movement is steady and controlled.

Don’t try to jerk or rush the movement, and keep your body straight. Do not lean to either side.

You can add difficulty by doing this exercise using ankle weights.

Stand facing forward with your left side near a table, chair, or wall.

  1. Using your left hand for balance and support, root into your left foot and lift your right foot slightly off the floor.
  2. Inhale and slowly lift your right leg to the side.
  3. Slowly lower on an exhale and cross the opposite leg.
  4. Do 12 leg lifts on both sides.


Squats are a great way to tone your thighs, hips, and butt.

Make sure to keep your back straight and your toes facing forward.

Engage your abdominal muscles for extra support.

You can hold a dumbbell while doing these squats.

  1. Stand with your feet slightly wider than your hips.
  2. Exhale as you slowly lower down as though you’re sitting into a chair.
  3. Inhale and stand back up.
  4. Repeat this 12 times.
  5. On the last repetition, hold the lower pose and pulse up and down 12 times.

Standing side-to-side squats

These squats will work on the sides of your legs, buttocks, and hips.

Keep your butt low during these squats.

Each time when your feet come together, try to squat a bit lower.

You can come up a little bit as you move, but don’t come up all the way.

You can also do these squats by using ankle weights.

  1. Start in a standing position with your feet close together.
  2. Come down low into a squat position.
  3. Move your right foot to the right.
  4. Then bring your left foot to meet your right foot.
  5. Next, extend your left foot to the left.
  6. Bring your right foot over to meet your left foot.
  7. Do 10 of these squats on each side.

Side lunges

Side lunges work your entire leg. They help define your hips and buttocks.

Make sure you keep the toes of both feet facing forward.

You can also hold a dumbbell while doing these lunges.

  1. Stand with your feet underneath your hips.
  2. Root into your right foot as you step your left foot over to the left.
  3. Plant your foot on the ground and then lower your butt down. Your left leg will be bent, and your right leg will be straight.
  4. Continue pressing into both feet.
  5. Stand up and bring both feet back together.
  6. Do 12 lunges on each side.

Side curtsy lunges

This exercise will work your thighs and the side of your buttocks.

Try to stay low to the ground the whole time. Keep the toes of your front foot facing forward.

Make sure you’re really stepping out to the side.

You can also do these lunges while holding a dumbbell.

  1. Start by standing with your feet together.
  2. Lift your right leg and bring it behind your left leg.
  3. Drop your right knee down into a curtsy lunge.
  4. Bring your right foot in front of your left foot.
  5. Repeat on the opposite side.
  6. Do 15 lunges on each side.

Glute bridges

This exercise will work your buttocks and thighs. Engage your abdominals.

This will help you support your body and work out your stomach muscles.

  1. Lie down on your back with arms alongside your body with your knees bent.
  2. Make your feet slightly wider than your hips.
  3. Inhale and slowly lift up your hips and butt.
  4. Exhale as you lower back down.
  5. Repeat 15 times. On the last repetition, try to hold the upper pose for at least 10 seconds.
  6. Then carefully bring your knees together and back apart ten times.

Leg kickbacks

This exercise helps lift your butt. Try to keep your core engaged to protect your lower back.

Do the movements slowly. You can use ankle weights for these exercises.

  1. Come onto all fours as you would in Cat-Cow pose.
  2. Keep your hands underneath your shoulders and your knees underneath your hips.
  3. Extend your right leg out straight. Then, slowly lift your leg up as high as possible.
  4. Lower your leg back down to the floor, but don’t allow your foot to touch.
  5. Do 15 repetitions. On the last repetition, keep your leg lifted, so it’s parallel to the floor. Pulse your leg up and down 15 times.
  6. Repeat on the opposite side.

Lying downside leg raises

This exercise will target your outer thigh and butt.

Make sure you use the muscles in your hips and butt to perform the movements.

You can use ankle weights for these exercises.

  1. Lie down on your right side, making sure your body is in one straight line.
  2. Bend your right elbow and use your hand to support your head or keep your arm down on the floor.
  3. Keep your left hand on the floor in front of you for support.
  4. Slowly lift your left leg up in the air.
  5. Lower your leg down without letting it touch your right leg.
  6. Do 20 repetitions. On the last repetition, keep your leg at the top and do 20 counts.
  7. Repeat on the opposite side.

Eating a Healthy Diet

Eating a diet rich in leafy greens, lean proteins, and healthy fats can also help your thighs and hips to take on a curvier shape.

Try to avoid unprocessed foods.

Avoid high sugar foods and drinks such as soda, candy, and alcohol.

Stay hydrated by drinking plenty of water daily. It is very important to maintain a healthy body weight and gaining muscle

Other Treatment Options

In addition to workouts and exercises for hip dips, there are other treatment options.

Fat injections

  • May require a treatment plan (most effective treatment plans involve 3-4 injections over a 6-month period)
  • Fat cells are extracted through a needle and syringe from a donor site (generally from buttocks, abdomen, or thigh) and then processed. The processed fat cells are then inserted by injection into the desired area: in this case, into the depression located between the hip bone and thigh bone known as a hip dip.

Creams to promote fat growth

  • Volufiline is a non-hormonal, plant-based ingredient that has been known to stimulate fat cell growth when applied topically to the skin. People are purchasing creams with this ingredient to apply to their hip dips in order to promote fat cell generation in this area. This can help to assist in the rounding-out appearance of the hips.

Implant surgeries

  • The silicone material is inserted into the depression creating a more rounded, “hour glass” shape, also known as the hip dip, to fill out the dip. These silicone pads or implants are made of the same material that is used in breast augmentations.
  • Wearing of hip pads or padded underwear
  •  Wearing of other shape-control clothing

Key takeaways

There’s nothing anatomically wrong with having hip dips. As a matter of preference, some people prefer to have a more contoured silhouette.

Diet and exercise can help minimize the appearance of hip dips, and so can hip dips surgery.

If you’re going to get this procedure, the most important thing you can do is find a trained, licensed, and experienced provider who can give you a realistic expectation for your results as well as honest answers about the costs and risks involved.

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