How to Develop Back Dimples

It seems that every few months, the internet becomes obsessed with some new part of the human anatomy. A few years ago, no one had heard of a ‘thigh gap’ but thanks to Instagram and other social media it has quickly become one of the most sought-after physical features among women.

And another one is ‘back dimples’. Like the thigh gap, most men have probably never noticed whether a woman’s back has dimples or not and yet it has recently become the latest ‘must have’ body part.

But I’m not here to slam the media, ‘thinspiration’ or the drive to get thin. While this can sometimes be unhealthy, there’s nothing wrong with having goals and if you find a particular feature attractive then go for it!

Let’s take a look at back dimples – also known as ‘Venus dimples’ or ‘dimples of Venus’ – and see just attainable they are and how you’d go about getting them.

What Causes Back Dimples?

Before you sign up for a fad diet, the first thing to recognize is that these dimples – symmetrical indentations found above the buttocks on the lower back – are largely thought to be genetic.

Technically, these are described as ‘deep-to-superficial skin ligaments’. That means that they don’t really have anything to do with fat or weight loss. Rather, they are caused by a short ligament that stretches between the posterior superior iliac spine and the skin.

You can actually be quite overweight and still have prominent back dimples, or you can be very thin and not have any at all.

How to Bring Yours Out

So you’re playing the hand you’re dealt with here. But there are things you can do to make the dimples you do have a little more visible or to create the illusion of deeper dimples where there are none.

And weight loss is one of these methods. Only if you already have back dimples, then losing weight around your lower back will help to result in these becoming more visible and more prominent.

But the thing to recognize, is that you also can’t ‘target fat loss’. In other words, when you exercise and lose weight, you don’t get to choose what order the fat comes off in. That means that you can train really, really hard and end up just getting a flat chest while you still carry fat around your lower back!

What does determine this? Genetics again. Sorry!

The only way to make sure you eventually reduce fat around the back and thus expose any attractive dimples or other details you have down here is to make sure that you are consistently losing weight at a healthy rate by exercising regularly and keeping your caloric intake relatively low without starving yourself to any kind of extreme degree.

Weight Training

At the same time, you can also improve the detail and appearance of your lower back by exercising the muscles down there. You have two muscles in particular in your lower spine called the ‘erector spinae’. These have the job of keeping your spine straight and upright and can help to prevent lower back pain. Interestingly, they also have the ability to create dimples that are somewhat similar to the dimples of Venus because they cause a raise and then a drop on either side of your lower spine.

To train these muscles, you can use exercises that target the lower back. These include ‘Supermans’ which have you lying face down on the floor and then raising your upper body and legs off of the ground at the same time. It’s kind of like a reverse sit up.

The best exercise for the lower back though is undoubtedly the deadlift that will build a lot of strength and stability in this area while also giving your legs explosive power.

Don’t only focus on this one area though, make sure to train your whole body and you will create a more toned and athletic physique throughout while at the same time improving your general health.


In short, everyone is different. You may or may not have the ability to develop back dimples but you shouldn’t let yourself lose sleep over that. No doubt you probably have features that other women would kill for and you should be just as proud of those!

All you can do is to train, eat right and stay lean. Think in terms of performance rather than appearance. When you do this, you will naturally become the best version of yourself and bring out your unique inner beauty. It sounds like a bumper sticker… but it’s true!

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