You’ve probably heard a lot about hip dips, also known as the sleeping muscle. Hip dips are the inward curve on the sides of your hips that can make the buttocks look less rounded, and many women feel insecure about them. But did you know that hip dips are not a flaw in your body nor a medical condition that needs treatment? They are either natural, related to bone structure, or acquired due to workout mistakes and an unhealthy lifestyle.

In this article from Sara PopFit, you will find a complete guide on:

• The definition of natural hip dips vs. athletic hip dips.
• The main causes that make hip dips more visible.
• Common gym mistakes that worsen hip dips.
• Complete solutions: hip dips exercises, nutrition, stretching, and rest.
• And finally, a guide from Sara PopFit with a full plan to get rid of hip dips.

What Are Natural Hip Dips and Athletic Hip Dips?

Natural Hip Dips

These are caused by your bone structure and the shape of the pelvis. They cannot be completely removed. However, they can be minimized through targeted hip dips exercises that strengthen the surrounding muscles such as the gluteus medius and the outer thighs.

Athletic Hip Dips

These appear due to workout mistakes, prolonged sitting, or inactivity. The good news is that they can be greatly improved with hip dips workout routines, proper training, and smart nutrition.

The Difference Between Natural and Athletic Hip Dips

Natural Hip Dips:

• Cause: Bone structure and pelvis shape.
• Appearance: A slight inward curve on the sides of the hips that shows naturally even without weak muscles.
• Approach: No need for special treatment, but balanced exercises can improve appearance if desired.

Athletic Hip Dips:

• Cause: Workout mistakes, focusing on one muscle group, prolonged sitting, or poor nutrition.
• Appearance: A deeper gap or curve around the hips that affects the overall symmetry of the buttocks.
• Approach: Correcting training, strengthening weak muscles, and improving nutrition and activity levels

The Main Causes of Hip Dips

• Wrong exercises: Performing exercises with poor form or unsuitable weights can weaken certain glute muscles, making hip dips worse instead of fixing them.
• Prolonged sitting and inactivity: Sitting for hours weakens the hip muscles and reduces blood flow, making hip dips more visible over time.
• Over-focusing on one muscle group: Doing only squats or training mainly the gluteus maximus while neglecting supporting muscles creates imbalance.
• Artificial protein and poor nutrition: Overuse of protein supplements while neglecting natural protein, vegetables, and fruits negatively impacts muscle growth and balance.
• Ignoring stretching exercises: Muscle tightness and lack of flexibility from skipping stretches prevent balanced muscle growth, making hip dips more pronounced.

Common Gym Mistakes That Worsen Hip Dips

• Over-reliance on squats.
• Neglecting glute activation exercises.
• Lifting heavy weights with incorrect form.
• Repeating the same workouts without variety.
• Ignoring small stabilizing muscles.

These mistakes not only keep hip dips visible but can also cause injuries or unnecessary muscle strain.

The Best Exercises for Hip Dips and the Sleeping Muscle

• Glutes Activation Exercises: Clamshells, Glute Bridges, Side Walk with Band. These are the golden keys before any workout session.
• Resistance Training: Hip Thrusts, Side Lunges, Bulgarian Split Squats, Fire Hydrants. These strengthen the side glutes and fill the gap.
• Stretching Exercises: Quad stretches, hip openers, and glute stretches. These release tight muscles and help achieve a smoother look.

💡 I designed a free workout program specifically for treating hip dips—whether natural or athletic. You can find it here.

Smart Nutrition – Choose Natural Over Artificial

Nutrition plays a vital role in hip dips treatment. For faster results:

• Focus on natural animal protein (chicken, eggs, lean red meat).
• Add healthy fats (avocado, nuts, olive oil).
• Completely avoid sugars and white bread.
• Minimize artificial protein, as it disrupts natural muscle growth.

Examples of effective natural protein sources:

• Grilled or boiled chicken.
• Fish (such as salmon and tuna).
• Eggs (especially boiled or healthy omelets).
• Legumes (lentils, chickpeas, beans).
• Nuts and seeds (almonds, walnuts, chia seeds, flaxseeds).

💡 Golden Tip: Always make natural protein your foundation. Use artificial supplements only when absolutely necessary.

I also designed a special meal plan to treat hip dips—whether natural or athletic—within the Full Hip Dips Guide.

Sleep and Rest – The Forgotten Essentials

On the journey to a more balanced body and reducing hip dips, many women focus on workouts and nutrition but forget the third and most crucial factor: sleep and rest.

During deep sleep, the body releases growth hormones that repair muscle fibers and strengthen weak glute muscles. Lack of sleep or staying up late not only slows results but also increases cortisol, the stress hormone responsible for fat storage around the hips and belly.

Key benefits of good sleep:

• Speeds up muscle recovery after workouts.
• Improves hormonal balance and fat burning.
• Boosts energy and motivation for regular exercise.
• Reduces stress and tension that negatively affect body shape.

💡 Practical Tip: Aim for 7–9 hours of sleep daily and avoid screens at least one hour before bed to give your body real rest and recovery.

The Complete Solution with Sara PopFit

Hip dips are not a problem without a solution. They can be managed with a comprehensive plan that combines correct training, balanced nutrition, stretching, and enough rest.

To support you further, we’ve prepared a free guide from Sara PopFit, available for two days only. Inside, you will find:

• A full explanation of hip dips, their types, causes, and solutions.
• A special workout program to treat hip dips.
• A smart, easy-to-follow nutrition plan.
• Practical lifestyle tips for balance and health. 

✨ Download the book from here: The Hip Dips Booklet by Sara PopeFit

The journey to overcoming hip dips is not only about exercise—it’s about self-love, health, and beauty from the inside out. In the Hip Dips Guide from Sara PopFit, you’ll find the support, correct workouts, and smart nutrition you need to become the best version of yourself