The short answer is: you can't get back dimples if you weren't born with them, but you can make them more visible if you already have them.
Here's a more detailed explanation:
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What are back dimples? Back dimples, also known as Venus dimples (for women) or Apollo's dimples (for men), are indentations on the lower back, where the skin connects the posterior superior iliac spine to the sacrum. These dimples are generally considered aesthetically pleasing.
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Genetics are the key: These dimples are determined by genetics and are created by a short ligament stretching between the skin and the spine. They aren't caused by muscle. Since they are structurally based, you either have them or you don't. There's no exercise or diet that can create them if you don't have the underlying anatomy.
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Making existing dimples more visible: While you can't create dimples, you can improve their appearance if they're obscured by excess fat. By reducing overall body fat, particularly in the lower back area, you can make existing dimples more prominent. This can be achieved through a combination of diet and exercise.
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Diet: Focus on a healthy, balanced diet to reduce overall body fat. This includes eating plenty of fruits, vegetables, lean protein, and whole grains, while limiting processed foods, sugary drinks, and unhealthy fats.
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Exercise: While no specific exercise can create dimples, you can tone and strengthen your core and lower back to improve the overall appearance of the area. Lumbar and core strengthening exercises contribute to a leaner lower back. Good exercises include:
- Planks: Strengthen your core for overall stability.
- Bridges: Engage the glutes and lower back.
- Supermans: Target the lower back muscles.
- Russian Twists: Work the obliques and core.
- Side Planks: Strengthen the obliques.
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In summary: You can't get back dimples if you're not genetically predisposed to having them. However, if you already have them, reducing body fat and strengthening your core and lower back muscles can make them more visible and defined.