The terms “hip dips” and “love handles” are frequently confused, yet they describe completely different anatomical structures and compositions. Understanding the distinct nature of these features is important for anyone seeking to address a specific body contour, as the approaches to altering each are fundamentally separate.
What Defines Hip Dips
Hip dips, sometimes called violin hips, are natural inward curves or indentations located on the outer side of the body, just below the hip bone. These indentations are a direct result of skeletal anatomy, not fat or weight. The appearance is determined by the spacing between the iliac crest (pelvic bone ridge) and the greater trochanter (thigh bone prominence).
The depression occurs where the skin and muscle attach to the deeper structures of the hip. The gluteus medius muscle, which lies over this area, may not be robust enough to smooth the contour, contributing to the visible dip. Since the structure is defined by bone, hip dips are a normal variation of human anatomy and are largely influenced by genetics.
What Defines Love Handles
Love handles refer to localized deposits of soft, subcutaneous fat that accumulate around the waistline and lower back. These fatty bulges, also known as “flank fat” or a “muffin top,” extend laterally from the hips. They are composed entirely of adipose tissue, which stores energy from a caloric surplus.
The accumulation of this fat is a response to overall body fat percentage, influenced by diet and lifestyle factors. While genetics play a role in determining where fat is stored, love handles are fundamentally a deposit of excess energy. They become more noticeable when clothing accentuates the area, creating a visible bulge above the hip bones.
Location and Composition Differences
The distinction between these two features is clear when examining their location and composition. Hip dips are situated lower on the body, marking a structural boundary where the pelvis connects to the upper thigh. Love handles are located higher, accumulating around the circumference of the waist, often above the hip bones.
Compositionally, the features are entirely different tissues. Hip dips are a structural feature involving bone, muscle, and connective tissue, feeling like a natural indentation upon touch. Love handles are soft tissue, composed of pinchable, excess adipose cells.
These differences translate directly to their malleability. Because hip dips are skeletal, they are mostly fixed and cannot be eliminated through weight loss or exercise alone. Love handles, being fat deposits, are highly malleable and respond directly to a sustained caloric deficit and systemic weight loss, though spot-reduction efforts are ineffective.
Approach to Changing Body Shape
Since hip dips are a product of bone structure, the approach to altering their appearance must be realistic. One strategy is to focus on strengthening and building muscle mass in the surrounding area, particularly the gluteus medius and gluteus minimus. Specific resistance exercises can help improve the tone and fullness of the hip area, which can slightly soften the visual contrast of the indentation.
For love handles, the strategy must center on reducing overall body fat percentage. This requires a systemic approach involving a consistent caloric deficit through dietary adjustments and regular exercise. While targeted abdominal exercises can strengthen the underlying muscles, they will not burn the localized fat, as spot reduction is not physiologically possible.