Dimples on buttocks and thighs are among many women’s nightmares. Also known as cellulite, these dimples are known to cause profound psychological and lifestyle issues among women who struggle with this issue (1).
Women who struggle with self-esteem issues from having cellulite on their buttocks and thighs may dread a day at the pool/beach and often shy away from wearing clothing that shows off these areas, even on days where the weather demands it, such as in the summer.
But is there a way to be permanently rid of cellulite in these areas? Read on to learn more about the causes of dimples on buttocks, treatment options (if available), if you can remove them altogether, and more.
While your social media feed may tell you otherwise, it’s important to understand that cellulite on the buttocks, thighs, hips, etc. is actually more common than you think. In fact, according to research, approximately 80% to 90% of all women who are past the age of puberty, including those between the ages of 20 and 30, have cellulite in these areas (1, 2).
But what exactly causes cellulite?
Despite cellulite being seen in almost all women and some men (approximately 2% of the male population), the causes are still quite unknown. However, researchers have come up with some factors that seem to have a link to the formation and appearance of cellulite. They are as follows:
While both men and women can get dimples on their buttocks and other parts of the body, women are more likely to develop the issue than men. For men who suffer from this aesthetic problem, researchers believe it could be due to several factors, namely an androgen deficiency secondary to castration, hypogonadism, Klinefelter’s syndrome, or estrogen or antiandrogen therapy for prostate cancer (1).
Studies have suggested that your race may play some role in whether or not you have cellulite. Researchers have found Caucasian women to be more likely to develop cellulite than either Asian or African American women, although women of all races can and do develop it (1, 3).
Our fat tissues are made up of two fat layers that are arranged in a honeycomb-like structure, which are enclosed by fibrous connective tissue.
When you gain weight, the extra fat changes the original thickness and height of the aforementioned fat layers. The force from the extra fat causes the tissues that connect these layers to become less stable and imbalanced. Once these connective tissues are altered and weakened, the final result is more pronounced dimples and depressions (1).
It is suspected that because women are more likely to develop dimples on their buttocks and other areas primarily in the pelvic area, estrogen may be involved in the development of cellulite.
Research has suggested that the progression of cellulite is exacerbated during adolescence, pregnancy, nursing, chronic oral contraceptive use, or hormone replacement therapy in postmenopausal females. These are all times when a woman’s body is in a high estrogen state (1).
As we age, we lose some of the collagen and elastin in the skin, which makes the skin thinner and less elastic/stretchy. With aging comes the hypertrophy of fat lobules, which further imbalances the biomechanical forces in the subcutaneous layer of the skin. These combined factors increase the likelihood of cellulite development. Having a higher weight and BMI makes this risk even bigger (1).
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This can be seen as follows (3):
1. Overeating
Overeating can lead to weight gain over time, which can cause the fat lobules to grow and worsen the appearance of cellulite.
2. Lack of Physical Exercise
This is said to increase the severity of cellulite by weakening the muscle layer of the blood vessels and causing local hemostasis, leading to secondary hypoxia and ischemia of the adipose tissue. In addition, a lack of physical activity can contribute to weight gain and fat lobule growth, together with reducing the size of the muscle layer, both of which can also worsen the appearance of cellulite.
3. Alcohol Consumption
Drinking alcohol can stimulate lipogenesis and cause body dehydration, which may result in the excessive and improper storage of fat. Known as lipodystrophy, it can worsen the appearance of cellulite.
4. Smoking
Research has suggested that doing this results in significantly greater amounts of free radicals in the body, and the contraction of small blood vessels responsible for local micro-circulatory impairments – which contributes to the development of dimples on the buttocks and other areas.
Genetics play a role in the structure and texture of your skin, body type, and fat distribution in the body. Due to this, if someone in your family has cellulite, chances are that you may develop it too.
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Despite the issue of cellulite being a huge cosmetic issue for the majority of women and some men, unfortunately, there doesn’t seem to be an efficient treatment for it.
While researchers have acknowledged that there are many products and modes of treatment available in the market, some non-invasive and others minimally invasive, they also warn that none of these modalities can get rid of this issue completely (1, 2).
Researchers warn that most treatments are unpredictable and have short-lived improvements, which can make cellulite treatment a rather tedious and expensive process (1, 2, 3).
As demonstrated above, so far, there is no reliable way to completely remove cellulite from your butt. However, there are some ways to help temporarily improve the appearance of these dimples on the buttocks. They are as follows:
A sedentary lifestyle can decrease the size of your muscles and increase the fat layer, which can exacerbate the appearance of cellulite. Losing the excess weight will help reduce the size of the fat cells in the body and also strengthen your muscles, which can help reduce the appearance of cellulite.
One study published in the International Journal of Medical Reviews stated that exercise training can improve lipolysis and body composition and decrease the severity of cellulite through increased blood flow to adipose tissue, which may help with this issue (4).
While the researchers also admitted that they were unsure which type of exercise would be best for optimal results (as well as the duration, intensity, and frequency), this doesn’t negate the fact that exercise has shown some positive results for this situation – although it does appear that a combination of exercise and other treatment methods is more effective (4).
Some exercises you could add to your routine for fat and weight loss include:
High-intensity interval cardio may be a fantastic way to get rid of dimples on buttocks as it can help burn a lot of calories in a short period of time, which should contribute to weight loss (5). Some examples include running, swimming laps, cycling, running on stairs, and jumping rope.
They help firm up the muscles in your bum and may be helpful in getting rid of dimples on the buttocks:
This isanother workout that works your glutes and thighs. These lunges can help with the growth and toning of muscles, which can reduce the appearance of cellulite in these areas.
Curtsy lunges and other variations of lunges are an excellent workout for the lower butt.
In addition to helping minimize the appearance of cellulite, glute bridges are among the best butt workouts. As they work out the gluteus maximus, the top most superficial and largest of the three gluteal muscles, they are the perfect exercise to help you grow a perfect peach bum.
If you’re attempting a 30-day buttocks challenge, make sure to include this workout in your lineup.
It may not look like it, but step-ups are some of the best glute exercises. They’re a fantastic workout for the quadriceps, hamstrings, and the gluteal muscles in the buttocks.
Other than working out, there are more options for getting rid of dimples on your buttocks. It should be noted that these treatments only work temporarily and several sessions may be required before you start seeing results:
Using a handheld device, a pressure wave passes through skin and fat where it breaks up the collagen of the septae and releases the skin, allowing a smoother surface. One study published in 2017 in Journal of Cosmetic and Laser Therapy concluded that this method is a safe mode of treatment to improve cellulite appearance and reduce body circumferences (6).
Also known as fat freezing or CoolSculpting, this is a non-invasive procedure that uses freezing temperatures to break down fat cells. Using a small vacuum, the practitioner vacuums the skin on your bum with an applicator that cools the fat cells and breaks them down, hopefully leaving your buttocks smoother than they were before.
Studies over the years have shown cryolipolysis to be a safe, highly effective, non-invasive treatment for non-surgical fat reduction and body contouring with a high patient satisfaction rate. If you choose to go with this treatment, you should expect some side effects such as temporary erythema, bruising, and transient numbness that is usually resolved within 14 days of the treatment (7, 8, 9).
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Studies on the treatment of cellulite through radio frequency have shown that while it takes multiple sessions to get results, patients are left rather satisfied with the improvements that are seen after treatment (10, 11).
A point to note is that while this treatment is offered by both medically and non-medically trained staff, you should opt for the former as using non-medically trained staff could lead to serious side effects if the procedure is not performed well (12).
While this method is quite expensive, it can help reduce the appearance of dimples on the buttocks for up to 6 months or more. Unlike the options above, this is an invasive option – albeit minimally.
A tiny laser fiber is inserted beneath your skin and once it is fired, the laser energy breaks up the tough bands beneath the skin that cause us to see cellulite. It also thickens the skin around the area, which helps further reduce the appearance of dimples on the buttocks (11).
Another invasive process that requires your dermatologist to insert a needle just beneath the skin to break up the tough bands that cause us to see cellulite. A clinical study that followed 45 patients for up to 3 years was used to support FDA clearance of the device for long-term reduction in the appearance of cellulite (11).
This is an injectable treatment that could help minimize cellulite on the buttocks, hips, and thighs. While these fillers are used extensively for treating scars, research has shown that they can have some significant improvement on these dimples. Patients who have had this procedure show good tolerance for the procedure as well as high satisfaction with it (11).
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Some of the above-proposed methods can be quite expensive, particularly as you must undergo the procedures more than once. Here are some more budget-friendly methods that may help reduce the appearance of dimples on the buttocks, thighs, and any other areas with cellulite:
If you’re a smoker, you need to kick this habit. Not only does it cause cancer and have other negative health effects, it also affects the blood supply to your skin. This causes it to thin and sag, making any dimples on your body more visible.
You don’t always have to go to the spa for a massage. A quick rub down after a shower with lotion improves blood flow and gets rid of excess fluid, which can keep these dimples at bay for a while.
Topical products with retinol might help as over time (6 months or more), retinol may reduce the appearance of cellulite by thickening the skin and promoting collagen formation (13, 14).
Remember that it’s quite hard if not impossible to fully get rid of these dimples. Therefore, if none of these methods work, please don’t be disheartened. As stated, cellulite or dimples on the buttocks and thighs is an incredibly common occurrence in women and no matter how fit you are, you can still get it. Make sure to first speak to your doctor before you attempt any of the exercises or other methods to remove dimples to be sure that they’re safe for you.
The two small dimples on top of the buttocks, right where the lower back meets the glutes, are known as the ‘Dimples of Venus’. Scientifically referred to as sacral dimples, sacrococcygeal or coccygeal dimples, they are a result of tissues connecting your skin to your pelvis. Please note that while we all have these ligaments connecting the lower back skin to the pelvis, not everyone has these dimples on their lower back. Genetics play a huge role in whether these dimples are visible on your back or not. Not really. Pilonidal dimples are just another sacral dimple that forms right at the base of the spine near the tailbone. Like the other ‘beauty of Venus’ dimples, the pilonidal dimple is generally harmless. For the most part, dimples on the buttocks are neither good nor bad. They are simply a part of life. While they may not be seen as the most attractive thing by society, they’re largely caused by things outside of our control. You should learn to love your body as this is the best thing to help combat the insecurity that comes with the development of these dimples. You can also try the above-mentioned treatment methods, but don’t be disheartened if they don’t work – or just work temporarily and the dimples come back again. No, they don’t. They are something that you’re born with and will never go away. Cheek dimples are often seen as the most attractive dimples. In fact, some people undergo dimple creation surgery in order to obtain them (15).Frequently Asked Questions
What are those two dimples on your buttocks?
Are pilonidal dimples bad?
Is it good or bad to have dimples?
Do sacral dimples go away?
Which dimple is the most attractive?
The origins of dimples on the buttocks and other body parts in women are relatively unknown and they are largely things that we cannot control. You can work out and try some cosmetic procedures to try and get rid of dimples on the buttocks, but these are not guaranteed fixes.
Rather than concentrating on cellulite and letting it slowly chip away at your self-esteem, try learning how to love yourself. Cellulite isn’t a flaw and is a normal thing in most women. If you’re overweight, talk to your doctor and dietitian to help change your lifestyle, as this may help. If you already live a healthy lifestyle and still have dimples on your buttocks, please be aware that they are quite common and normal and nothing to be ashamed of.
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