How to Get Venus / Butt / Lower Back Dimples.

I could do my laundry on Ryan Sheckler's backside. (Photo: Business Wire)

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I get a lot of e-mails asking about Venus dimples – the small indentations on either side of the spine just above the lower back. It’s almost like having a six pack on your rear end. But aside from a good pick-up line (“Hey, love your butt dimples!”), what exactly are these mysterious indentations – and is it possible to get them from exercise?

Venus dimples are created when there is a visible cleft in the topography of the sacroiliac joint. This cleft is considered by many (myself included) to be sexually desirable. Though it’s rare overall, it’s more common in women than it is in men.

But can you get Venus dimples from exercise? Not surprisingly, there’s not a whole lot of research on the subject. It’s widely believed that Venus dimples are genetic – much like a cleft in one’s chin. But I’m not so certain. If you Google the backside of any lean athlete, from David Beckham to Michael Phelps to Cristiano Ronaldo (pictured in white underwear) to Ryan Sheckler (pictured on ESPN cover), you’ll notice that they’ve all got it. In fact, I was unable to find any very lean and fit athlete without said dimples.

I’m going to suggest that the magnitude of Venus dimples may be determined in some part by genetics, but that there are two things that all of us can do to enhance what we’ve got through exercise:

  1. Lower body fat percentages to the 6% – 13% range for men (and 14%-20% for women). These are the body fat percentages for athletes (like the ones we discussed above) – and they’re hard to obtain without a high level of commitment and motivation. Here’s a really basic but decent body fat calculator (though I recommend working with a professional to get an accurate measurement). Lower body fat percentages mean high-level cardiovascular training, like hard sprints. Get ready to sweat!
  2. Build and develop lower back muscles through strength training. A lean and muscular back will help showcase what you’ve got – so be sure not to overlook your lower back region when strength training (it’s actually quite common to overlook this muscle group). There are a number of machines that target this area, but you may also wish to try the equipment-less “Superman Exercise” at home or anywhere else.

To perform the Superman Exercise:

  1. Lie face-down on the floor with your arms straight out in front of you on the floor. Feet should be together.
  2. Keeping your limbs straight and torso steady, simultaneously lift you legs and arms up to ceiling. Your belly should be the only part of your body touching the floor. Remember to breath!
  3. Hold this for 30 seconds. Release, then repeat a few times.

And it’s not entirely superficial – lower back exercises come with great benefits like increased spinal support/posture and pain relief down the road. And I’d suggest that these benefits may improve your life more than a few extra glances on the beach. :-)

So there you have it! More than you ever wanted to know about Venus dimples. Are you a big fan of Venus dimples and are they a fitness goal for you? Let me know in the comments!

P.S. I created this Davey Wavey Fitness video with a great venus / lower back dimple workout. Give it a try.

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 100 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.

Comments

  1. I think men have sexier back dimples then women but I don’t really care for them. They look better on someone who isn’t so muscular. The V-taper is still sexier.

    • Follow up… Actual dimples seem to be more prominent in Sheckler than Ronaldo. So then I do think the Venus/back dimples are heriditary, since two of my cousins have them even though they aren’t regular gym goers, where as my more in-shape relatives and friends don’t have them at all.

  2. “I recommend staring at Cristiano Ronaldo’s rear end until you go blind.” Aww, Davey! You just made my day! :D

  3. Hmm I’ve had these back dimples all my Life, and I tell you now there nothing to do with Low bodyfat. I had them when I was younger and thinner :P and I still have them now… but not so thin anymore Lol. Maybe there hereditary because my father has them as well, but my father has never been thin, always carried a bit of weight.

    • Yes, that’s what the consensus seems to be – that they are genetic. Still, I think there are things that people can do to enhance their Venus dimples.

      • I really want back dimples, the look so nice on girls and I think the make you look sexy and sheek, but that’s just me, but I have the but the are very light so the don’t stick out uunless I bend back but I want them to stick out better and more. HELLP?!?!?!

  4. I actually hadn’t noticed mine until trying on shorts without a shirt on recently and am pretty sure they weren’t there all my life. I’m wary of the body fat detector my gym has and haven’t been as diligent with my lower back dips as I should be. But those pics might make me more diligent…

  5. Ashley Stein says:

    I think dimples on men are very cute,but sometimes I kinda have the urge to laugh at them.Sorry to the people that have them,I can’t help it sometimes. :(

  6. Jim DeBlasio says:

    I don’t find them attrative at all on a man, and I think they are more noticeable on people who are fatter rather than leaner, underage rather than adult. To me they say “BABY FAT”!

    • TradeMark says:

      I have “venus” dimples, I’m the dirty 30, female and they are very dominant whether I’m skinny or on the heftier side! Both of my kids have it (SON and Daughter) My DAD has them I don’t see how anyone could look at lean and active 20 yo and say “baby fat”. My only question, which I have been researching is….are these dimples due to muscle paralysis or is it a tendon pulling it toward the bone that gives the dimpling effect? Also just want to add, you can tell the real venus dimples from those that are due to exercising. The true ones are very noticeable where as the man made ones (LOL) are subtle indentations.

  7. I think Venus Dimples are incredibly sexy on men, but I’ve never given them a name before. Thanks DW!

  8. OMG I HAVE THEM! COOL.
    They dont look that amazing cus of my tan lines -_-

  9. Davey, did you write something? I couldn’t get past the picture of Ryan Scheckler.

  10. Lord have mercy, I think these are one of THE most attractive things you can have. Thanks for giving them a name.

    • He didn’t give them a name, they’re called Dimples of Venus and always were he just switched it around.

  11. I think they are sexy, although I don’t look for them in men. If they happen to have them, then thats just a great bonus for me. :)

  12. TheGeorge says:

    I’ve had “Venus Dimples” since I could remember, and I’ve been both fat and athletically thin.

    I’ve been a bit embarrassed of my dimples because everyone I knew didn’t seem to have them.. but now I feel proud and special! Thanks Davey for giving a “good” name to lower back dimples! :D

  13. Hi, i think back dimples are really sexy and really want to achive them myself, i can faintly see them in my lower back and plan to make them more distinguished through exercising if i see any change i will inform you that it is possible :) x

    • bb202020 says:

      could you share your exercises that you have done to form the dimples I also have the exercise goal to make them.

  14. Hahaa (; Im excited – I have some . Female . So cool . Lol

  15. Im confused. I’ve seen back dimples on girls that look to be on the heavier side. It’s hereditary, i guess? :|

  16. DEEEEPEACH says:

    ITS HEREDITARY IN ALL PEOPLE JUST SOME PEOPLE HAVE MORE PROMINENT ONES. AND EXCERCISE DOES HELP TO SHOWCASE THEM ONLY BECAUSE YOUR LOWER BACK FAT WONT BE COVERING THEM ANYMORE.

  17. Lauren :] says:

    Okay… Both of my parents have them… But i dont. I’m not fat or anything. And i’m pretty active like, in sports? Hmm.. I dont understand :/
    I hope i can get them :'[

  18. cheyenne says:

    I love venus dimples on guys, so sexy! I was never remotely overweight but mine were barely noticable until I started working out on a regualar basis. You’re totally right about them being more noticable when working out but I think it is based a lot on muscle definition even more so than simply being thin, that is if they are not prominent already purely from genes.

  19. I think for a quick second I was temporarily blind when looking at Cristiano Ronaldo’s ass ;)

  20. jerrickia says:

    yep! I have them and im stoked! i love to see these on girls. Its just way sexy! wow, now i feel a little bit HOT!

  21. I noticed I have them but are hardly noticeable they arent deep as most are and I love them so I would like them to become more noticeable so thanks I’ll try the work out :)

  22. I have two sets of dimples ,super sexy or super fat I think I am both
    Fan mail please

  23. Oooooh Stew I’d love the chance to give you my opinion ;)

  24. Both of my parents have them, and they’re not the skinniest people in the world. I was looking in the mirror a few minutes ago (what prompted me to do research on them) and I have them, just not anywhere near as much as any of the fellows up there. But as a female, I don’t want them like that. I’ll probably go for the supermans just so they’re a little more obvious, but still a soft dip.

  25. So, I googled this because I was under the impression that the dimples are only found on lean, muscular people. However, I’m currently watching the first episode of the series “Heavy” with a man that is probably 500lbs and he has lower back dimples. As a result, I believe there’s no correlation between fitness and the dimples.

  26. I have deep back dmples, but i never thought anything of it until my now boyfriend, he always says it’s one of his major turn ons and he’s so excited to date a girl with them! I was like uhh i thought everyone has them? haha i never knew that – im starting to think they are sexy myself, on girls and guys. I thought they were a characteristic of rounder hips.

  27. I honestly thought everyone had back dimples, some were just more prominent than others :)

  28. “These indentations are created by a short ligament stretching between the posterior superior iliac spine and the skin.” In other words.. the shorter the ligament- the more prominent the dimples.

  29. christiaan aj cronje says:

    I got four of them… Is it normal? If you dont believe me go to facebook and look under the group back dimples… Oh they are sexy on a woman, i want a girl with venus dimples… such a soft name

  30. Found out today most boys love girls with back dimples and I have them which I’m literally buzzing about!!!, but mine aren’t really deep but still very visible but I’m gonna be working out as much as I possibly can so mine get even deeper!!!

  31. Leah monteZ says:

    I have lower back dimples because I’ve been doing the superman and you can also shake your butt a lot for this to happen. There is also bellydancing, but focus mainly on the back. If you feel burn, keep going!

  32. My younger brother has these, but, strangely, he is very overweight and not muscular, which leads me to think that they’re genetic. And he’s only 10, so I laughed at the phrase “sexually desirable” :-D

  33. Sooooooo I Found this from googlin g. Exercises for. Upper. Butt dimples. Well I’m fattish, and I ha ve ne ver seen them on me until today. I have for the past three days been doi ng. Donkey kickbacks, for my lower b ack and a lifted rear. End. It has worked so great the top of my. Butt has a nicce rounded shape right after a workout, I guess when the muscle is swollen or something…..aaaaaaahhhhh I’m loving these newly founded dimples….hmmmmmmmmmmm

  34. I had butt dimples when i was younger and really watched what i ate and worked out nearly everyday..this is when i was in my early 20s. I am now 32 and can no longer see these dimples. So these might just come from a combo of both genetics and exercise

  35. I want back dimples sooo bad. They are sooo sexy. I scared one of my griends in PE when she was dressing down and I realized she has back dimples. I now call her dimples and she turns red and giggles when I do.

  36. I have four of these, two on each side like a four-up pattern on dice or dominoes.

    I’m super manly. Meow.

  37. Hi I used to have back dimples..Venus. Then I got pregnant and I was wondering when I lose the weight will my dimples come back?

    I really hope o because I LOVE them

  38. Melissa says:

    Thnx for the tips! Looks effective, I am so going to start doing these exercises. I can’t wait to see my new Summer results! :D

  39. FunnilyOdd says:

    My friends used to kid me about not having back dimples when we were kids. Everyone I knew had them, even my brothers; as the only girl, I never had them. I am tall, lean, reasonably fit, but have never had back dimples, no matter what exercises I do…. it may be an anamoly; a lot of people having connective tissue disorders seem to lack the Venus Dimples.

  40. The only thing i was staring at was his butt and dint even listen hes but are small and funny

  41. Kristen says:

    I have gotten faint ones from doing the superman, hopefully your video will help make them deeper. I just love the way they look :)

  42. I have had mine all of my life and I don’t go to the gym often. I am usually very self-concious about them because I thought they looked weird, but I guess guys like ‘em :)

  43. I had them all my life I’m 45), but for the last 2 or 3 years I have been getting pain in them especially the left one. What can I do.

  44. I have Venus dimples but you cant really see them that good. I watched this video because i wanted to make my back dimples a little bit more noticible :)

  45. I’m a 30 year old mum of 4 and have wanted these sexy lil dimples all my life. Before i had children i would spend most evenings at the gym but they never appeared. Recently i have been spending about 4 hours a week hula hooping, it was mainly for show as i fire hoop but last night my man pointed out it had Butt/Venus dimples :D!!!!! I’m no expert but for anyone with back problems like myself…..it’s worth giving Hula a try!

  46. OMG Im doin dis everyday and at frist i didnt have em but noe i do thank yhu very much :)

  47. I know that this would vary from one person to another but how long would it take to notice results and how often should I do them . I’m not really overweight but I am a bit chubbier on my lower body part

  48. My brother has it and he’s a little athletic but he had way before he started playing soccer and ive been running track since the 8th grade ..now im in the 11th but i dont have it..recently ive noticed a little faint of it that ive never seen before so im starting to think that it goes both ways..through excersice and genetics..because if anyone in ur family has it then i think u have it too but u just have a little fat hiding its appearance.

  49. I’m going to say they are genetic because after 2 children I’m abundntly curvy (body fat is around 28% by the calculator on the site) I’ve had them when I was thinner & also when I was heavier than I am now as well.

  50. I really want back dimples.What is a simple thing I can do to get them? Please help me! Thank you :)

  51. Sii-am (pronounced: See-am) says:

    I loved this posting! This is exactly what I was looking for! Thank you google, and thank you Davey Wavey. Btw, is it just me or are all the good ones gay? I have a new celeb crush and his name is Davey Wavey…

  52. I definitely find them attractive. I never had them and never really thought about it. I always thought it was something you rather had or you didn’t. I got into fitness a few years ago, but though I’ve been in decent shape I really just started training seriously as I am working in becoming a Personal Trainer. Anywho, I started targeting my low back for the first time a couple months ago. A few days ago I was checking out my progress in the mirror, (looking at my butt in my panties), when I noticed back dimples! I was ridiculously excited, and now I am purposely trying to enhance them. I want to get my body fat down by about 5-6%, and I’m betting they will be very defined then. :)

  53. Aliyah J. says:

    About how much time would it take for you notice the Venus dimples or how long does it take to form them

  54. I have them, and I am a size 14. I would consider myself heavy, they are small but still there.

  55. I have “man-made” dimples! lol I’ve always been super petite, but I wasn’t in shape nor did I have Venus dimples. I started doing Beachbody’s Brazil Butt Lift workout a couple months ago (which focuses on the butt, legs, and lower back) and now I’m starting to have visible indentations. They’re not so deep yet, but I’m hoping more lower back exercising will get them that way. It is possible, people!

  56. How long does it take to get them if I were to do these exercises I need to know wahhhhhh

  57. Ariana Ovalles says:

    How long will trying to get back dimples take?

  58. I just noticed I have these dimples on my back and I think they are from doing hip-hop Zumba, which really strengthens the core. My instructor focuses on core more than other Zumba instructors and my core is very strong for a woman in my late 40s, so I think that is a factor.

  59. I never had back dimples before,and i really want them.I’ve seen them on girls and they look nice.I really want them especially deep Venus dimples.Will this work out help me get back dimples ?And if so,how long will it take for me to get them if i do this work out ? Guys are really attracted to them and people say I’m very pretty but being more attractive couldn’t hurt could it ? I just really want back dimples ! Will this work out help me get back dinples and how long will it take them to be noticeable and deep ???

  60. Hi my boyfriend really are attracted to back dimples and I really want them! How long does it take for them to form by doing the superman exercise?

  61. I was born with them. I’ve been heavy for most of my life and I had them then, but they are even more prominent now that I’ve lost weight. So it’s probably that everyone has the potential to have them, but a lot of people don’t because they haven’t done anything to emphasize them.

  62. I just started this little work out I have a hint of back dimples but want then to stand out besides this workout what else can I do to help I’m not heavy but I’m not skinny either also how long would it be before I notice results !!

  63. I seldom comment, but after looking at a few
    of the comments on How to Get Venus / Butt / Lower Back Dimples.

    | Davey Wavey Fitness. I actually do have some questions for you if you do not mind.
    Is it just me or does it look like like some of the responses appear like they are left by brain dead
    folks? :-P And, if you are writing at other social sites,
    I’d like to keep up with you. Would you post a list of all of
    all your social sites like your linkedin profile, Facebook
    page or twitter feed?

  64. Esmeralda Manuel says:

    I have an EXTREME DESIRE for back dimples …. I am wondering how do you know you are starting to have results on getting them if you do the exercise recommended …. I have been doing the exercise for about 4 days but I only end up with shapely upper butt , then having tiny indentions on my lower back….. do I have to continue or face the fact I can’t get them …

  65. I have lower back dimples and I don’t have to work out for them to be visible , I guess it’s just in my genes

  66. I honestly never noticed mine in my whole life until my friend pointed them out. I was surprised when she called them back dimples

  67. Unquestionably believe that which you said. Your favorite reason appeared to be on the internet
    the simplest thing to be aware of. I say to you, I definitely get annoyed while people consider worries that they
    just don’t know about. You managed to hit the nail upon the top as well as
    defined out the whole thing without having side-effects , people
    can take a signal. Will probably be back to get more.
    Thanks

Trackbacks

  1. […] you’re dying to have back dimples, aka venus dimples, find out how here. Share this:TwitterEmailStumbleUponFacebookTumblrLike this:LikeBe the first to like this […]

  2. […] about meaningful topics, none have had as many views as a silly article that I wrote about getting back dimples. Also known as Venus dimples, these are the sexy impressions that you’ll see on the backsides […]

  3. […] that’s going to happen overnight, and it requires two basic steps. Much like getting lower back dimples, the cuts that make v-lines pop are only visible with a low body fat percentage. Even a thin layer […]

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