We Asked a Trainer to Weigh in On the Viral "Hip Dips" Body Trend on Instagram

Faith Xue

If you, like us, have ever stared at a traditional body shape chart in confusion (am I a pear? A banana? Why am I comparing my body shape to a fruit again?), you know the frustration and insecurity that can come with trying to define your body type. Which is why we're so on board with the latest body diversity celebrations blowing up on social; they remind us that every body is different, and some (perhaps most) can't be categorized… and that's a good thing.

The latest feature women are embracing and showing off? Something, that, unlike the name implies, is not a trendy new tortilla dip: hip dips. Also called "violin hips," they refer to the slight indentation some women have at the area where their hips meet their thighs. A quick scroll through the #hipdip hashtag shows thousands of images of women who are showing off their dips loud and proud. A lot of them talk about how they previously felt insecure about these dips in their hip area; they're not often talked about in a media landscape that seems to either celebrate only the super-curvy or waif-thin. Thanks for social media, however, we're finally celebrating the obvious: All bodies in their weird and wonderful glory are worth celebrating, and we're all in this together. Can we get an amen?!

Keep scrolling to see some of the most inspiring #hipdip posts on Instagram.

Many of us at Byrdie HQ feel a personal connection to this latest trend, and we were curious about how exactly a "hip dip" occurs, and why some women have it when others don't. We spoke with Heidi Powell, celebrity trainer, fitness blogger, and co-creator of the Transform app, and asked for her take.

BYRDIE: Why do some women have "hip dips" and some don't?

HEIDI POWELL: I'm almost laughing that this is a trend now because I have these "hip dips," and earlier in my life, I really struggled with it. Why do some have it and some don't? For the same reason that some women have saddlebags (like me) and some don't. Same reason some have cellulite (me) and some don't. Our bodies are what they are. We don't get to choose what template we get, but we can choose how we maximize the template we have through diet, exercise, and overall wellness… and more importantly, we can choose how we embrace and love the bodies we have. The fact of the matter is that if you have confidence, most people will never even notice the areas of our bodies we are insecure about. They will only notice the beauty that comes with confidence.

BYRDIE: Are "hip dips" normal?

HP: "Hip dips" are 100% normal. To be honest, the "dip" occurs when a person has dominant outer quad and hip flexor muscles. So whether we have a layer of fat or not, a "hip dip" is possible. No matter how small, lean, big, muscular, or fluffy my body gets, I will always have "hip dips" due to the structure of my frame (dominant hip flexors and outer quads). Many women who have these "hip dips" also tend to have "saddlebags" (again like me), i.e., fat pockets just below the "hip dip," toward the backside of our legs a little more.

BYRDIE: If someone was insecure about their "hip dips," are there any exercises they can do?

HP: The reality is that we can sculpt our bodies however we please. Sure, we can minimize the appearance of a "hip dip" by avoiding exercises that work our quads and hip flexors, and we can focus solely on exercises that work our backside (which will consequently reduce the appearance of the saddle bag as well, by stretching the skin in that area). But once you realize what a "hip dip" is, you may not actually want to get rid of it. It's a beautiful thing to have extra shape to your muscles. I feel like it shows power and strength. If you are insecure about the layer of fat that is covering the "hip dip," then we can only reduce that layer by consuming fewer calories than we expend each day. In other words, dial in your nutrition if you want to burn fat. We cannot spot reduce. Keep in mind though: No matter how thin that layer gets, the "hips dips" will still be there, because this is just the beautiful structure that our own body has.

The final word: "Hip dips," like all our secret body insecurities, are beautiful, and 100% worth showing off.

What do you think of the "hip dip" trend? Sound off below!

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