Pits on the buttocks: causes and methods of elimination

Recently, we have received quite a lot of questions from our subscribers and readers about how to remove hollows on the sides of the buttocks.

In this article we will talk about dimples on the sides - these are dips (or depressions) in the muscles on the front surface of the thigh. This phenomenon is sometimes called violin hips. In some people they are more noticeable, in others they are not so pronounced.

Another thing is interesting. We are all different. Each of us has something that sets us apart from other people. We all have different shapes and sizes. The same goes for our hips.

Some women have rounded hips, while others have small dips on the side, between the lower waist and upper thigh.

It is worth noting that this problem worries many girls, as it brings a certain feeling of discomfort.

The purpose of this guide is to teach you how to smooth out and remove hip depressions and create more rounded hips.

"It's important to remember that this is completely normal."

Even celebrities have dimples, although it is quite difficult to notice their presence.

Celebrities with dimpled buttocks

The pictures feature Miley Cyrus, Beyoncé and Kelly Brook. Each of them has depressions!

It is also worth mentioning Marilyn Monroe, Scarlett Johansson and Demi Lovato!

This is a part of our anatomy that is not noticeable in some, but can be pronounced in others.

Dips have to do with your muscles, body type, and body fat distribution.

Keep in mind that hip dips occur because the femur bone is attached to the acetabulum, which is made up of the three main bones of the hip joint called the pubis, femur, and ilium .

We can say that the sockets on the hips are connected to the skeleton.

Even men can have dimples, but they are not as noticeable as women, who tend to have wider hips.

Always remember that even those with an ideal figure have them, this is not a congenital defect or some kind of feature. Therefore, you should not be upset and depressed just because your depressions are more noticeable than others. This is part of your beauty.

Anatomy of the buttocks

To understand how to get rid of dimples on the buttocks, you need to study their anatomy. This will allow us to highlight the problematic side and develop a correction program. The buttocks are made up of the gluteus maximus, minimus and gluteus medius muscles. The gluteus maximus muscle is one of the largest in the entire body. It occupies almost the entire surface of the area below the lower back. It is through her training that people achieve volume and elasticity of their buttocks. Most lower body exercises target this muscle.

The gluteus medius muscle is located on the lateral surface of the pelvis. It is responsible for moving the leg forward and backward, as well as stabilizing the body. This muscle will not add noticeable volume to the buttocks, but will visually enlarge the hips. The gluteus minimus is the hardest muscle to train. It is located under the large and medium muscles in the upper pelvic region. Why are dimples on the buttocks considered a defect? It is believed that depressions spoil the appearance of the buttocks and make them asymmetrical. They are observed in both men and women.

Waist reduction for visually wider hips

You may have heard that the narrower your waist, the larger and wider your hips will appear.

To reduce your waistline, you must exercise regularly and control your calorie intake by eating foods that will help you burn belly fat.

Choose foods that will help increase your metabolism (which will make it easier to melt belly fat).

Start by eating the right fats. Research has shown that high levels of monounsaturated fats can help prevent fat accumulation in the belly area.

Add avocado, nuts and coconut oil to your diet.

Avoid trans fats as these fats are not beneficial for the body. They are usually found in cookies and other processed foods, which add huge amounts of fat to the belly area.

Make sure you have the right amount of fiber in your diet. This will help regulate your digestive system and relieve you of bloating.

In the video below you will find a set of waist exercises that will help you get rid of fat in this area.

You can add abdominal exercises to the thigh routine we mentioned above.

Causes of pitting

Dips in the buttocks bother many people, especially women. Not everyone can accept the fact that the most attractive part of their body has a similar defect. Where does it come from? The reasons are as follows:

• Pimples on the sides of the buttocks appear due to improper distribution of subcutaneous fat. If the body contains more than 35 percent adipose tissue, then ptosis may additionally appear - sagging of soft tissues.
• Another reason for the appearance of pits is cellulite. In an advanced stage, it creates a certain looseness, in which the entire surface of the buttocks is dotted with small depressions. Deformation of subcutaneous fat is a very unpleasant phenomenon that occurs at any age and with any build.
• The cause of dimples on the sides of the buttocks is often the natural structure of the muscles. Athletes with developed muscles develop a “dip” in the lateral area in the place where the gluteus maximus muscle is absent.
• Injury or natural body structure can also cause dimples.
• Sudden weight gain.

The causes of dimples in the buttocks can be different, but almost all of them can be affected in one way or another.

Lipolifting to correct the shape of the hips and buttocks on the sides

Lipolifting is a procedure for transplanting fat cells from the umbilical tissue to the buttock area. This is how a new type of hips is formed without unnecessary pits and depressions. The entire procedure is done under or without anesthesia (depending on the client’s wishes); on average, lipolifting lasts no more than 1.5 hours. The result lasts about 3 years.

There are also contraindications to the procedure:

• age less than 25 years;
• diseases of the cardiovascular system;
• poor metabolism;
• presence of infection in the body;
• pregnancy and lactation;
• rehabilitation period after chemotherapy.

How to remove hollows on the buttocks

Modern medicine makes it possible to eliminate even serious defects on the body. How to remove pits on the buttocks? There are several ways to do this.

1. In a beauty salon. Modern cosmetology offers a huge list of procedures that can significantly change the condition of the body and skin. The main thing to achieve results is to follow all the cosmetologist’s recommendations and do the procedures regularly until the problem completely disappears. Experts often recommend supplementing the procedures with massage and physiotherapy.
2. Power training. This is the most obvious option, which gives results in 100% of cases. Even if your butt dimples do not disappear completely, their shape will be tightened and the fat layer will be reduced. With such buttocks, no one will pay attention to the small pits on them. Active physical activity also helps get rid of cellulite: after several months of exercise, metabolic processes become more active and the skin becomes smoother.
3. The surgical method is used in the most extreme cases. There are several options for correcting pits using minor surgery, but all of them do not guarantee the desired result. For example, if you decide to correct your silhouette using lipolifting, the effect may only last for several years.

An experienced doctor will help you choose the option you need. You may have to try several methods to achieve the desired result. Experts recommend starting the search for a solution with simple procedures: physical activity and dietary changes. If these methods do not bring results, you will have to resort to cosmetic and surgical procedures.

Women's opinions

Most young ladies claim that the best solution to the problem is mesotherapy. This procedure is virtually painless and gives excellent results. If you simultaneously monitor your diet and exercise, the effect will last for several years. You can extend it for the maximum period with the help of preventive injections of vitamin cocktails.

As for exercises and various cosmetics, they also work. But their effect will only be if the pits are very small and appeared very recently.

Exercises in the gym

How to remove pits on the buttocks? Exercises in the gym will help you get rid of an unpleasant problem most quickly and effectively. If you doubt your abilities or come to the fitness club for the first time, you can contact the trainer on duty. He will show you how the machines work and what exercises you can do on them. You can create a training program yourself or with the help of a professional. Knowing the characteristics of your body and the desired result, this will not be difficult. The most effective exercises for dimples in the buttocks:

1. Squats are a classic exercise that puts maximum load on the buttocks. If you have just started training, you can do squats without additional load. When you feel that this is being done without much effort, you can take dumbbells or a barbell and gradually increase their weight. Constant progress in training will give guaranteed results in just a few weeks.
2. The Romanian barbell or dumbbell row is another basic exercise that develops the entire hamstrings and buttocks.
3. Hyperkestension puts stress not only on the back, but also on the buttocks. You can perform this exercise on a special machine or on a regular bench.
4. The gluteal bridge is usually performed by experienced athletes, as serious injuries can occur if the technique is incorrect.
5. The leg press on the machine loads the buttocks and quadriceps. When performing it, it is important to ensure that the sacrum and lower back are always pressed against the back.

It is better to alternate strength exercises with cardio training. They will not give the buttocks the desired shape, but they will reduce the percentage of body fat and help get rid of cellulite faster. The combination of running and strength training in the gym will bring you results within a month. Remember that the entire harmoniously developed body is much better than one perfect part, so attention should be paid to the physical development of other zones.

Anti-cellulite wraps in a cosmetology salon

You can remove pits and depressions on the butt using cosmetic wraps. What types of wraps are there? Mud wraps. For this type, sea, volcanic and peat mud is used. Wraps are also made on a honey basis or phyto-wrap.

The last type includes:

• ginger root;
• seaweed;
• Altai herbs;
• green tea.

Cosmetic preparations include ointments or gels based on mud, honey or herbs, for example:

• TianDe;
• Guam;
• Gloria SPA Professional.

The course consists of 6-15 sessions, and is repeated after 4-5 months.

When performing the procedure, first of all, the skin is cleansed with a scrub. After thorough cleansing and drying, apply the gel with massage movements. The massage is done warming up to achieve a better effect. After the preparatory procedures, the wrapping mixture is applied in a dense layer, then, for the hot type of wrapping, the areas with the mixture are wrapped in film.

Contraindications:

• heart diseases;
• varicose veins;
• gynecological problems;
• skin problem;
• pregnancy.

Don't miss the most popular article in the section: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video lessons.

Exercises at home

Many people don't have the time or money to go to the gym. But regular workouts at home can give no less effect if done regularly. Just 20-40 minutes 4-5 times a week is enough to strengthen the muscles and make the buttocks more attractive. The pits also disappear. How to remove pits on the buttocks with exercises at home? We recommend the following exercises:

1. Lifting your legs up on all fours. This simple movement can be performed by anyone. Place a weight on each leg and stand in the starting position. Without straightening your leg, lift it up and down about 20-30 times. Do not touch the floor.
2. Lifting the buttocks. To perform this exercise, you need to lie on your back and bend your knees. Then raise and lower your pelvis without lifting your shoulders off the floor.
3. To perform the next exercise, you need to lie on your stomach, bend your knees, and place your hands under your chin. Then you need to try to reach your buttocks with your feet, holding this position for 30-60 seconds.
4. Squats at home are just as effective as doing them in the gym. For more effective training, you can purchase collapsible dumbbells or use plastic bottles filled with sand.

To achieve the greatest effect, you should do a short warm-up before performing the exercises. To warm up your muscles, you can run or jump in place for a few minutes to energetic music. As soon as you feel like you are sweating, you can begin the main exercises. After them, it is advisable to do a little stretching, which will complete the workout.

Exercises to correct buttocks at home

Not everyone has the opportunity to purchase a gym membership, so at home you can also do exercises to tone your buttocks:

1. From a sitting position (on a hard surface, back straight), without the help of hands or foreign objects, begin to move forward by tensing the gluteal muscles.
2. Lying on your side, gradually raise your leg up, then also slowly down (at least 10 times). Then repeat with the other leg.

   

3. From a lying position on your back, legs bent at the knees, the pelvis slowly rises, stays in this position for 10-15 seconds, then lowers (at least 15 times).
4. Standing against the wall, legs extended forward (2 cm from the surface), slowly squat to an angle of 90°, then hold in this position for a minute, then rise.

   

5. From a lying position on your stomach (legs and arms extended), bend your legs, trying to reach your buttocks as much as possible.

Cosmetology procedures

Modern cosmetology salons offer a wide range of services to solve almost any problem. If a dimple appears on the buttock, cosmetologists recommend the following procedures:

1. Mesotherapy. Suitable for all areas of the body, including the buttocks. A variety of vitamin injections that deliver nutrients and supplements under the skin can significantly improve the body's condition after the first use. However, for a lasting result, at least 3-5 sessions are required.
2. Subcutaneous reinforcement. This is a cosmetic procedure in which collagen threads are injected into the problem area. They tighten the skin and fill in the hollows of the buttocks. The procedure is performed under local anesthesia, as it may cause pain.
3. Vacuum massage. Can be carried out both in the salon and at home. The procedure will require a special jar that will create pressure on the skin. Hardware massage is performed using a special device that creates the required pressure inside the jar. By moving in a circular motion over the skin, you disperse stagnant lymph and increase blood circulation. As a result, you can observe a noticeable reduction in cellulite and an improvement in skin quality.
4. Lymphatic drainage massage. It is considered a very effective procedure. Its essence lies in the fact that with the help of special movements, lymph is accelerated in the body. As a result, it quickly removes toxins from cells and activates metabolism. This leads to an improvement in overall well-being and body condition.

Surgical method

Some, having resorted to cosmetic procedures and body correction using strength exercises, remain dissatisfied with the result. How to remove pits on the buttocks if the methods listed above did not have the desired effect? For these cases, there are surgical correction methods:

1. Lipolifting. The method has become popular in the last few years. Its essence lies in the fact that fat is pumped out from some areas of the body and added to others to give the required shape. This method is good because patients rarely experience allergic reactions and complications. But the effect of the procedure may be unstable, which depends on many factors. In addition, lipolifting requires a recovery period lasting from several days to a week.
2. Body contouring. You can correct your silhouette using special fillers - fillers that fill in the problem area and even it out. Basically, fillers are made from synthetic hyaluronic acid. A similar product is produced in the human body, so this filler rarely causes rejection. When choosing a clinic, pay attention to the name of the material and be sure to ask to see the certificate. This way you will protect yourself from low-quality fillers.

Recipes for preparing anti-cellulite body wraps at home

You can remove pits and depressions on the buttocks using folk remedies. There are several recipes for performing procedures at home as an alternative to salon procedures.

1. Honey and seaweed. 2 tbsp. algae is diluted with plain, not cold water and left for 15 minutes. Next, pour in the yolk, 10 drops of citrus oil, 20 drops of camphor oil and a spoonful of honey. Then the pasty mixture is thoroughly stirred and spread in a thick layer onto clean skin.

   
   You can use special products to remove pits and depressions on the buttocks

2. Oil mixture. Use base oil (almond, nut, olive, etc.) and a mixture of essential oils. The product is made at the rate of: 3 drops of each (lemon, lavender and juniper extract). The mixture is thoroughly mixed and added to the “base”. Apply to areas affected by cellulite.
3. Blue clay. The recipe does not involve mixing any components; here it is enough to mix the clay with warm water until it becomes a thick sour cream. Next, apply a thick layer to the buttocks.
4. Honey and milk. For such a mixture, powdered milk is better suited, which is stirred in warm water, then a few tablespoons of honey are added. It is important that the honey is not candied. Then mix until it becomes thick sour cream and apply a thick layer to the affected areas of the buttocks;

   
   

5. Clay and quinoa pepper. To 2 tbsp. cayenne pepper add 10 tbsp. white clay, 300 ml of cool water and 4 drops of geranium oil. As soon as the mixture becomes similar in consistency to sour cream, you can apply it to the skin.

Nutrition

The causes of dimples on the sides of the buttocks can be very different. Often it is not genetic predisposition, but a person’s lifestyle that plays a fatal role. If you abuse alcoholic beverages and eat a lot of sweet flour products, then this will definitely affect the external condition of the body and the functioning of the body's systems. Experts recommend avoiding the following products:

• Alcohol. It destroys vitamin C, which leads to skin aging and cellulite.
• Black tea and coffee. Despite their good reputation, these drinks contribute to fluid stagnation in the body.
• Sweet and flour products. They are rich in fast carbohydrates, which instantly raise blood sugar and contribute to weight gain.
• Salty and spicy foods. Increase the likelihood of edema and fluid retention in the body. Recent studies show that people who frequently consume salty foods have a significantly increased risk of cellulite.

Expert advice

The selection of means to eliminate pits on the buttocks is a purely individual matter. For some, cellulite creams help well, while for others, solving this problem can take many years. The main thing to achieve success is not to stop and continue to look for ways to solve the problem. If you have the time and energy, it is better to start with strength training. They can not only improve the quality of your body, but also improve your health. For busy people, salon treatments that take less time are best. But there are ways that suit everyone. It is important that they do not require significant effort. By following these simple rules, you can qualitatively change your life. The recommendations are:

1. Get enough sleep. It is better to go to bed before 11 pm and get up around 7 am. At this time, processes occur in the body that rejuvenate and help you remain most productive.
2. Drink more water. Plain water without sugar can reduce hunger and increase your energy. Experts recommend that an adult drink about 1.5-2 liters per day.
3. Spend some time outdoors every day. Although it is not easy for modern city dwellers, even a 30-minute walk in the park saturates your body with oxygen and improves your health.
4. Move more. WHO officials believe that to maintain health, a person needs to take about 10 thousand steps a day. Lack of activity has a bad effect not only on your appearance, but also on your mood. By training yourself to walk for about an hour every day, you will make a big contribution to your health and appearance.