Hip dips—those natural inward curves between your hip bone and upper thigh—are part of human anatomy and completely normal. While some people embrace them as part of their body’s unique structure, others may wish to smooth out their appearance through exercise. While no workout can eliminate hip dips (since they are primarily caused by bone structure), Pilates and yoga can help by strengthening the surrounding muscles, improving posture, and promoting body awareness.
This article explores how Pilates and yoga can support muscle development around the hip area, improve overall balance, and help you embrace your shape with strength and flexibility.
Understanding Hip Dips
Before diving into movement, it’s important to understand what hip dips are. Also known as violin hips, they are the inward curves on the sides of the body just below the hip bone. These curves are caused by:
- The shape and width of the pelvis
- The position of the femur (thigh bone)
- Muscle mass and fat distribution in the glute and hip areas
Hip dips are not a problem, and they don’t indicate poor health or lack of fitness. However, building strength in the gluteus medius, gluteus minimus, and hip abductors can help create more muscle tone and balance in the area.
How Pilates Helps With Hip Dips
Pilates focuses on controlled movements, core stability, and muscle isolation—making it excellent for targeting the glutes, hips, and thighs.
Key Benefits:
- Builds strength in smaller stabilizing muscles
- Improves alignment and posture
- Tones the gluteus medius, a key muscle near the hip dip zone
- Enhances mind-muscle connection, so you can activate the right muscles effectively
Effective Pilates Moves:
1. Side-Lying Leg Lifts
- Lie on your side, lift and lower your top leg slowly.
- Focus on squeezing the side glute.
- Targets the outer thighs and gluteus medius.
2. Clamshells
- Lie on your side with knees bent.
- Keep feet together and open your top knee.
- Great for hip abductors and glute engagement.
3. Shoulder Bridge (Glute Bridge)
- Lie on your back, lift hips into a bridge, and squeeze your glutes.
- Builds glute strength and hamstring support.
4. Pilates Swimming
- Lie face down and alternate lifting opposite arms and legs.
- Strengthens the back, glutes, and core for better hip alignment.
How Yoga Supports Hip Health and Shape
Yoga emphasizes flexibility, balance, and strength. It helps release tightness in the hip flexors and lower back while strengthening the glutes and thighs.
Key Benefits:
- Increases flexibility and range of motion in the hips
- Balances tight and weak muscles
- Enhances postural alignment, making hip dips less noticeable
- Encourages body awareness and acceptance
Yoga Poses to Try:
1. Warrior II (Virabhadrasana II)
- Strengthens the glutes, thighs, and hips.
- Encourages strong posture and core engagement.
2. Chair Pose (Utkatasana)
- Builds endurance in the lower body.
- Helps tone quads, glutes, and hamstrings.
3. Bridge Pose (Setu Bandhasana)
- Similar to Pilates bridges but with a breath-focused hold.
- Strengthens glutes and lengthens hip flexors.
4. Goddess Pose
- Opens hips and strengthens inner thighs and glutes.
- Promotes balance and control in the lower body.
5. Side Plank (Vasisthasana) with Leg Lift
- Advanced move that tones obliques and outer hips.
- Builds core stability and glute strength.
Creating a Weekly Pilates-Yoga Routine for Hip Dips
A balanced weekly plan can combine strength and stretch for optimal results.
Sample Weekly Flow:
- Day 1 – Pilates lower body circuit (30 minutes)
- Day 2 – Yoga for hip opening and glute engagement (30 minutes)
- Day 3 – Rest or light cardio
- Day 4 – Pilates glute and core focus (25 minutes)
- Day 5 – Yoga flow with balance and leg strength (30 minutes)
- Day 6 – Bodyweight circuit + Pilates mat (optional)
- Day 7 – Rest or restorative yoga
Tips for Maximizing Results
- Consistency is key: Commit to 3–5 sessions per week.
- Focus on form, not speed—activation matters more than reps.
- Use props like yoga blocks, resistance bands, or Pilates rings for added resistance.
- Stay hydrated and fuel your body with nutritious food to support muscle recovery.
Final Thoughts: Embrace Movement, Embrace Your Shape
Pilates and yoga aren’t about “fixing” hip dips—they’re about strengthening your body, improving how it functions, and building a positive connection with your shape. Whether your hip dips are prominent or subtle, they’re just one small part of the incredible body you live in.
Use movement to celebrate your strength, honor your structure, and feel empowered in your body. When you train with intention and love, confidence—not just curves—is the real gain.