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How to Develop Back Dimples

Want back dimples?

Want back dimples?

The New Sexy

Back dimples are the two indents on the lower back where 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 women. Then there are those who believe that it can be achieved through exercise (given the fact that most people with this feature have lean bodies). If you weren't blessed with these beauty marks, there is something you can do about it, but it's going to 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 is high (as they are related to genetic makeup). This is disappointing, but it is a fact.

What Causes Back Dimples?

Genes and weight play a major role in the appearance of back dimples. Begin to lose weight and strengthen your muscles to help them appear on your lower back.

How to Get Them

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

  1. Lower body fat percentage- For men, your lower body fat percentage needs to be between 6%-13% and 12%-20% for women. So it's 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 your 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 be sure that you're not performing exercises that target your lower back muscles.

Lower Body Fat Percentage

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

Develop Your Lower back muscles

Your lower back can be overlooked when you're working out, but in this case, it is very important that you focus 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. 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.

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

Single leg deadlift- This works your lower back and your buttocks. 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 your body tries to get parallel to the floor, raise your right foot behind your body. Return to the starting point and repeat. Set a number of reps and switch to the other leg.

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 number of repetitions. Repeat this 15-20 times on each side to get desired results.

Hip Bridges- All you have to do is lie down 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).

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 is found. The surgery is believed to be a mark of beauty while alluding to the origin of its name: Venus.


Q: How can you 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 for you to strengthen the muscles around your butt to deepen those already existing back dimples.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.


Derrick Bennett (author) on June 28, 2019:

yes actually lol

Yama on May 20, 2019:

I have dimple on back.

I am a man

Is it sexi...

John Holmes on December 01, 2018:

They are not unique to women, as I am a man, and I have them.

Stats: Male

Age 53

Height 6'2"

Weight 225 lbs (205 Show time)

Body fat 9% (caliper measured)(4% Show time)

Profession: All natural fitness model (No steroids or supplements)

Workout followed: Powerlift (By Ed Coan) & various cardio programs

Diet followed: Mix of Vegetarian, various white meats, and egg whites (NO PORK, RED MEAT, OR DAIRY).

Hfhsj on February 04, 2018:

I was born with these, yay!

VenusLover on December 30, 2017:

I don't know what you're talking about, if you weren't born with them you'll never have them. These are the marks of Venus, they're special and so are the women with them. Treat them right and they'll treat you right back!

Doris on January 23, 2016:

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

cymphonique on January 30, 2014:

Can I get me back dimples by using my thumbs

Cat on August 13, 2013:

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