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How to Develop Back Dimples

Updated on March 29, 2016

A new sexy

Back dimples are the two indents on the lower back were the backbone meets the hip. People find these dimples to be very hot (only because it means you have a nice booty). It's a very rare feature on the back. Some people believe that back dimples are genetic like, a cleft chin. Men love to place their fingers in them as they are holding their women.Then there are those who believe that it can be achieved though exercise ( given the fact that most people with this feature has a lean body). If you weren't bless with these beauty marks, there is something you can do about, but it's gonna take hard work and commitment.


Just like dimples in the face, some people are born with back dimples no matter their body fat percentage. Remember! Despite of all the sweating diet control and hard work, if you don't have it in your genes, the probability of you NOT getting back dimples are high as they are genetic makeup. This disappointing but it is a fact.

Cause of back dimples

Genes and weight play a major role in ensuring the appearance of back dimple. Begin to lose weight and strengthen your muscles to get a back dimple. Weight can never be lost without making your body sweat

How do I get them

If you don't believe that back dimple are only genetic, then here are two things you'll need to keep in mind:

  1. Lower body fat percentage- For men you lower body fat percentage need to be between 6%-13% and 12%-20% for women. So when you think about it, its only natural to see these dimples in most athletes. That doesn't mean that you couldn't obtain these back beauty marks, it only means that you'll need a strong level of concentration and commitment.
  2. Develop you lower back muscles- This shouldn't come to you as a surprise, but yes, you'll need to build your lower back muscles. Strength training would do you some good, but sure that your not performing exercises that target your lower back muscle.


Lower body fat percentage

With these two factors in mind, lets begin with your lower body fat percentage. To achieve the required body fat you'll need a cardiovascular workouts, from running to swimming, to cycling, any kind of cardiovascular exercises will do. You'll need to give it your all, so be prepared to sweat like you never sweat before. You can start with some hard sprints. You should know that cardiovascular fitness alone isn't going to do the trick right? You'll to get on a proper diet, so avoid those foods with the empty calories. Try drinking more water and less sugary beverages. Also by eating your fruits and vegetables, you actually decrease your appetite.

Develop your lower back muscles

Your lower back can be over looked when working out, but in this case it is very important that you work on your lower back. To work your lower back try these exercises:

Superman- In order to do the superman, you first need to lie on the floor with your arms straight out in front of you and your feet should be together. Then simultaneously, lift your arms and legs to the ceiling; your belly should be the only thing touching the floor. Hold this pose for 30 seconds and then repeat.

Dead lifts- This is a full body exercise, but most importantly it works the buttocks legs and the lower back. With a weighted barbell in front of you, grab it with a wide grip. Keep your core tight, back straight, and a gazed fixed forward as you lift the bar coming to a standing position. Hold the bar in that position for a second, then return to the starting position and repeat.

Single leg dead lift- This works your lower back and your buttocks.You use dumbbells with this exercise. Stand on your left foot with the right foot raised and slightly behind you. Bend at the hip and lower the weight to the floor. As you body tries to get parallel to the floor raise your right foot behind your body. Return to the starting point and repeat. Set an amount or reps and switch to the other legs.

Alternating superman- Just like the regular superman; lie face down with your arms straight in front of you. Now lift your right arm and left leg up as high as you can. Hold that pose for a second and return to the starting position, then switch arms and legs. Continue in the alternating fashion for a set repetition. Repeat this 15-20 times on each side to get desired results.

Hip Bridges- All you have to do is to lie sown on your back with your legs bent and your feet flat on the floor. Now, keep your arms down at your sides with your hands on the floor. Use your hands to alleviate you and then slowly lift your hips off of the floor. Do this until your upper body forms a straight line with your legs. Return to the same position after holding the same for 5 counts. Repeat this 15-20 times. This will not only strengthen your lower back but also make your butt muscles stronger (sounds like a win win situation).

Were born with back dimples

See results

As long as you keep a low body fat percentage and continue to develop a lower back you'll have a new set of dimples in no time.

An easy route to get back dimples

Are you tired of trying all the tricks to the back dimples naturally? Then, you must try out the only permanent option- surgery. Posterior superior iliac spine indentation surgeries promote the formation of a dimple in an area where the sacroiliac joint are found. The surgery is believed to be a mark of beauty while alluding the origin of its name- Venus


Q: How to deepen back dimples?

A: This is a frequently asked question and the best answer would be to lose more weight in your lower back. The more weight you lose the, less the formation of subcutaneous fat between the ligament attachment and the outer skin. Besides, it is also important to for you to strengthen the muscles around you butt to deepen those already existing back dimples.


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      Cat 3 years ago

      I have these and I am overweight :3 Not obese, btu i've got junk in the trunk...just chubby hah.

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      cymphonique 3 years ago

      Can I get me back dimples by using my thumbs

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      Doris 16 months ago

      I have always wanted to know how to develop them tell me how to do it .

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