Table Of Content:
The Truth About Hip Dips: Understanding and Embracing Your Natural Body
Every now and then, the internet decides to scrutinize a perfectly normal aspect of human anatomy, turning it into a so-called issue. We’ve seen this with the “thigh gap” phenomenon of the 2010s, which has morphed into the “leggings legs” trend of the 2020s. Recently, “hip dips” have taken the spotlight, inundating social media feeds. Despite the noise, experts assure us that hip dips are completely normal for human beings.
So, what exactly are hip dips, and how can you embrace body neutrality if you have them? Experts are here to shed light on this “trend” and offer tips for recognizing and dismissing harmful social media narratives.
Experts Featured in This Article:
- Rachel Golberg, LMFT: Psychotherapist, personal trainer, and founder of Rachel Goldberg Therapy in Studio City, California.
- Barbara Kessel, DO: Supervising child and adolescent psychiatrist at Equip, the largest virtual eating disorder treatment provider nationwide.
What Are “Hip Dips”?
“Hip dips are inward curves on the sides of the body just below the hip bones,” explains Rachel Golberg, LMFT. “They are caused by the shape of the pelvis and how fat and muscle are distributed around that area.”
To put it simply, hip dips are a natural anatomical feature, not a flaw. Criticizing hip dips is as absurd as criticizing wrist bones—they are part of your skeleton.
“It’s completely normal for someone to have hip dips,” says Goldberg. However, she notes that people often feel self-conscious about them due to social media trends that either promote ways to change them or celebrate them as part of body positivity or neutrality. Unfortunately, even positive body conversations online can sometimes lead to body dissatisfaction, as found in a 2022 study in the journal Body Image.
Are Hip Dips “Bad”?
There are no health risks associated with hip dips. “There are no adverse health implications—except for the potential mental distress someone might feel about their appearance,” Goldberg says. This distress can lead to rumination, attempts to alter the dips, or avoiding certain clothing due to insecurity. It’s important to understand that hip dips are a normal part of many people’s anatomy and don’t need to be “fixed.”
While many people have insecurities about their appearance, an intense preoccupation with these perceived flaws could indicate body dysmorphic disorder. According to the Mayo Clinic, this is “a mental health condition in which you can’t stop thinking about one or more perceived defects or flaws in your appearance—a flaw that appears minor or can’t be seen by others. But you may feel so embarrassed, ashamed, and anxious that you may avoid many social situations.”
If intrusive thoughts about your hips or any other body part dominate your mind, seeking help from a mental health professional can be beneficial. Leaning on your community for support is also crucial.
Embracing Hip Dips and Body Neutrality
If you’re looking to embrace hip dips or any other body part that’s become the focus of a toxic trend, here are five tips:
- Educate Yourself: Understand that hip dips are a natural part of human anatomy and vary widely among individuals.
- Curate Your Feed: Follow accounts that promote body neutrality and diversity. Unfollow or mute accounts that make you feel bad about your body.
- Focus on Function: Appreciate what your body can do rather than how it looks. This shift in perspective can foster a more positive body image.
- Seek Support: Talk to friends, family, or a therapist about your feelings. Sometimes, expressing your insecurities can reduce their power over you.
- Practice Self-Compassion: Treat yourself with the same kindness and understanding you would offer a friend.
Remember, the internet’s obsession with perfect body images is often unrealistic and harmful. Hip dips are just another example of a natural body feature that some people have and others don’t. Embrace your unique body, and focus on what truly matters—your health and well-being.
Consider Practicing Body Neutrality
If body positivity feels daunting to you, practicing “body neutrality” may feel more doable and helpful. “A body-neutral perspective focuses on valuing the amazing things a body can do and shuns away from focusing on how it looks,” says Goldberg.
“By viewing your body from the standpoint of functionality and knowing that hip dips are normal and don’t impair any type of bodily function or activity, it can help alleviate any pressure to conform to societal beauty standards or be critical of one’s own body.”
Body neutrality is a lifelong practice, but to start, try to list off everything amazing your body allows you to do. Whether you love to run, act, draw, or practice pottery, you owe that passion to your body. Once you have a working list, you can revisit and add to it when an insecurity flares up.
Prioritize Activities That Make You Appreciate Your Body
“One of the best steps someone can take is to use their body in a way that has proven to bring positive effects,” says Goldberg. “Taking up a sport and exercising in a way that feels good for them – even if one hates the gym – such as dancing, cycling, or hiking.”
Consider incorporating gratitude exercises into your activities. For example, while you’re cycling, think to yourself: “I love that my body is allowing me to climb these hills and enjoy the scenery around me.” Think of this as body neutrality in action.
Practice Mindful Social Media Consumption
One effective way to protect your mental health is to eliminate content that promotes body shaming, such as the obsession with “hip dips.” Experts like Deborah Goldberg, a licensed therapist, and Dr. Barbara Kessel, a supervising child and adolescent psychiatrist at Equip (the largest virtual eating disorder treatment program nationwide), suggest unfollowing and unsubscribing from influencers or brands that spread negativity or shame.
If someone you follow starts promoting harmful messages, don’t hesitate to remove them from your feed and replace them with positive, uplifting content.
Get Curious
Often, our insecurities run deeper than simply disliking a particular feature, such as our hips. There’s usually more beneath the surface. If it feels safe for you, consider exploring these feelings, either on your own or with a therapist. “If you find yourself stuck or fixated on hip dips or another specific part of your body, try to understand why it bothers you so much,” suggests Goldberg.
“Think about how your life would be different if you didn’t have hip dips. Would the change be significant? Are there other ways to achieve the positive outcome you envision for yourself without focusing on this specific issue? Taking a step back can sometimes help you see things more clearly.”
As you reflect, pay attention to where your thoughts are leading you. If you notice that you’re spending a lot of time worrying about your appearance, thinking constantly about food, or avoiding social situations, it might be helpful to seek support from a therapist or licensed mental health provider. “If this is causing you distress or stealing joy from your life, it’s something worth addressing,” advises Dr. Kessel.
Question Who Really Benefits From Insecurities
Behind every post that critiques your body is a weight loss industry – or some other industry – profiting from your insecurities. Dr. Kessel suggests keeping this in mind the next time a TikTok video triggers a negative reaction.”Consider who benefits from these ‘trends,'” says Dr. Kessel.
There’s significant profit in helping people chase ever-changing body ideals or addressing fabricated “issues” like “hip dips” or “Ozempic butt.” Recognizing this can provide extra motivation to ignore anxieties about whether a particular body part is “normal.”If you or someone you know is struggling with disordered eating, support is available.
Call the Anorexia Nervosa and Associated Disorders Hotline at 1-888-375-7767.Kells McPhillips is a health and wellness writer based in Los Angeles. Her work has been featured in The New York Times, Well+Good, Fortune, Runner’s World, Outside, and Yoga Journal, among others. She also collaborates regularly with brands like Peloton, Calm, and Equinox.