Dimples or dimples Venus is a pair of dimples in the lower back just above the buttocks. The genetic aspect is one of the factors that determine a person has it or not. If you have natural butt dimples, but want to be more noticeable, try to lose weight. Also, take the time to work your lower back and buttocks muscles with regular exercise. If that doesn't work, consider the option of having plastic surgery.
Step
Method 1 of 3: Lose Weight
Step 1. Work on lowering your body fat percentage in a healthy and safe way
If you want to have a lean body and noticeable dimples, try to achieve an athletic body fat percentage of 14%-20% for women and 6%-13% for men by adopting a healthy diet and high-intensity cardio.
- This step makes the dimples of the buttocks more pronounced. So, you do not need to exercise so that the body becomes very slim. Buttock dimples form when the muscle tissue between the skin and the underlying bone is not too thick. If the area is filled with fat, butt dimples are not visible because the hollow is not deep enough.
- There are several ways to calculate body fat percentage, but the most common method is to use calipers to measure skin folds in different areas of the body. Have your doctor, fitness trainer, and licensed dietitian measure your body fat.
Step 2. Lose -1 kg per week
Drastic weight loss in a short time is bad for health and difficult to maintain. In addition, unrealistic weight loss goals are likely to leave you frustrated and disappointed. Losing weight -1 kg per week is a safe and effective way to achieve the target.
Step 3. Reduce calorie intake
You can lose weight if you use more calories than you take in, for example by reducing your calorie intake. Record all the food and drinks consumed every day. Make sure you're eating 500 calories less than the recommended calorie intake for your age, gender, and daily activity level.
- To achieve your weight loss goals, calculate your daily calorie needs using an app, such as MyFitnessPal.
- Women aged 19-51 need to consume 1,800-2,400 calories per day, while men aged 19-51 need to consume 2,200-3,000 calories per day.
- See your doctor or dietitian to find out the minimum daily calorie requirements for your age, activity level, and health condition.
Step 4. Eat nutritious food
If you want to reduce body fat and build fat-free muscle to make your butt dimple more visible, make sure you eat the right foods, for example:
- Healthy sources of fat-free protein, such as skinless chicken breasts, eggs, fish, beans, legumes, nuts, and seeds.
- Complex carbohydrates from whole grains and dark green vegetables.
- Various vegetables and fruits.
- Healthy fats from fish, nuts and olive oil.
Step 5. Avoid nutritional foods
For example, fried, processed, or packaged foods; sugary and salty snacks; and sugary drinks. You can eat these foods and drinks every now and then, but make sure you eat a nutritious menu every day.
Step 6. Get in the habit of eating 4-6 small meals a day
Instead of eating 2-3 large meals each day, divide them into smaller portions to boost your metabolism and prevent cravings. Make sure you eat 4-6 small, nutritious meals and a few snacks on a schedule each day.
- A small meal contains 100-400 calories and a balanced variety of nutrients (for example, fat-free protein, complex carbohydrates, and healthy fats).
- Examples of small meals: a hard-boiled egg and legumes for breakfast, a bowl of oatmeal and fruit, a salad and boiled chicken, or a bowl of thick soup and vegetables.
Step 7. Make sure you stay hydrated
In addition to maintaining health, drinking water can delay hunger. So, make it a habit to drink 2 liters of water every day, even more if you exercise at high intensity or are very thirsty.
Step 8. Make time to exercise regularly
To lose weight, you need to do at least 30 minutes of moderate-intensity cardio every day. However, this method has not been able to realize the dream of having an athletic body with visible buttocks dimples. Consult a licensed nutritionist or fitness trainer to find out healthy ways to achieve your goals.
- You can do cardio with brisk walking, jogging, cycling, swimming, and playing sports, such as tennis and squash.
- An easy way to determine exercise intensity is to do a "talk test". During moderate-intensity exercise, you can still talk normally (not sing) even if you're out of breath. However, you may find it difficult to pronounce several words in succession during high-intensity exercise.
Step 9. Be prepared for uneven fat loss in some parts of the body
Remember that you can't lose weight only on certain body parts. If fat tends to accumulate on the back, hips, and buttocks, changes in these body parts will be seen last. If you experience this, don't give up! The hard work of losing weight consistently will pay off in the end.
Method 2 of 3: Building Lower Back Muscles
Step 1. Perform exercises to strengthen the lower back
Practicing lower back muscle building makes the hips and buttocks denser so that the dimples of the buttocks are exposed. For that, you can use a barbell and a weight lifting machine or perform simple movements while using your body weight as a weight.
Do muscle-strengthening exercises several times a week for best results, but don't work your back muscles 2 days in a row. Do back strengthening exercises 3 times a week or ask a fitness trainer for information
Step 2. Do the Superman posture to work your lower back
Lie on your stomach on the floor, extending your arms by your ears. Straighten both legs then close. Raise your arms and legs as high as possible at the same time so that only your stomach touches the floor.
- Hold for 30 seconds before returning to the starting position by slowly lowering your arms and legs.
- Do this movement 3-5 times.
Step 3. Perform the bridge posture on one leg to strengthen the lower back and buttocks
Lie on your back with your arms at your sides, bend your knees, and place your feet on the floor shoulder-width apart. Then:
- Lift your hips while activating your glutes and resting on your upper back and shoulders.
- Lift 1 leg up and slowly lower your hips to the floor, but don't touch the floor. Do this movement 12-15 times before returning to the starting position.
- Repeat this exercise while lifting the other leg.
Step 4. Do deadlifts to strengthen your back completely
You need to set up a barbell to do the deadlift. Stand straight with your feet shoulder-width apart. Lower your body to do a squat as low as possible then hold the barbell bar with your palms facing back. When your thighs are parallel to the floor, lower your buttocks while straightening your back. Stand up straight slowly pressing your heels into the floor to lift the barbell.
- Once you are standing straight, slowly lower yourself back down and lower your buttocks to return to the starting position.
- If you're not used to using a heavy barbell, just use the bar when you start practicing. Increase the weight of the barbell little by little.
- Do this exercise 3 sets, 12 times per set.
Method 3 of 3: Undergoing Plastic Surgery
Step 1. Consider undergoing liposuction therapy to create a butt dimple
If you don't have a butt dimple at all, the only way is to have plastic surgery to remove the fat tissue to create a dimple. Usually, the doctor will perform liposuction by inserting a needle under the patient's skin and then sucking up a small amount of fat.
- Liposuction procedures to make buttocks dimples are known by various names, such as V-spot therapy, Dimples En V, or Barbie Back plastic surgery.
- Liposuction is usually performed under local anesthesia. This step can trigger numbness, skin infection, bleeding, or fat embolism (blockage of blood vessels due to fat debris) in the treated body part.
Step 2. Consider the option of deoxycholic acid injection instead of liposuction
Deoxycholic acid (Kybella) can be injected under the skin to dissolve fat without damaging surrounding tissue. This injection is useful in shaping the buttocks dimple, but it is less expensive and the recovery process is faster than liposuction. However, you will need to have multiple injections to get the best results.
- Kybella injection can cause side effects, such as swelling, bruising, pain, numbness, reddening of the skin, and hardening of the tissue around the injection area.
- The FDA approves the use of Kybella only to treat fat under the chin, but beauty practitioners may use it for other purposes, such as making buttocks dimples.
Step 3. Find out the cost
Plastic surgery to create a butt dimple is usually very expensive. If you want to undergo liposuction, the cost can reach tens of millions of rupiah. Although a Kybella injection is less expensive than liposuction, you will need to have multiple injections. It could be that the Kybella injection costs the same as liposuction, even higher.
In general, insurance companies do not cover the cost of therapy to make buttocks dimples. So you have to spend your own money
Tips
Remember that not everyone has buttock dimples due to genetics. Physical exercise to lose weight and strengthen muscles is useful for exposing existing buttock dimples
Warning
- Do not lose weight if your physical condition is ideal. Don't eat less than 1,200 calories for more than 3 days in a row.
- Make sure you use the right equipment when exercising. Before lying on the floor, spread out the mat to protect the spine and prevent injury/pain.
- Consult your doctor before starting a diet or exercise routine, especially if you have health problems.
