The term “bikini bridge” refers to a visual effect created when the hip bones protrude in such a way that the lower abdomen doesn’t touch the waistband of a bikini, resulting in a gap between the swimsuit and the stomach. The prominence of the hip bones creates a “bridge” between the two sides of the bikini bottom, with the lower abdominal area appearing concave.

The concept of the bikini bridge emerged from online trends, particularly on social media, and is often associated with slimness and specific body types. For some individuals, this naturally occurs due to their body shape and fat distribution, particularly in people with low body fat and prominent hip bones. However, it’s worth noting that the bikini bridge phenomenon has been criticised for promoting unrealistic and unhealthy body image standards, as it places a high value on extreme thinness, which may not be attainable or healthy for most people.

How Do You Get a Bikini Bridge?

The bikini bridge look is largely determined by the shape of the pelvis, fat distribution, and body fat percentage. Several factors influence whether someone naturally has this look, including genetics, overall body fat, muscle tone, and bone structure.

For those interested in achieving a bikini bridge, the primary focus would generally be on reducing body fat and enhancing the appearance of the abdominal and pelvic region. However, it’s crucial to approach any body modification goal with a healthy mindset, prioritising overall health rather than focusing exclusively on achieving a specific appearance. Here’s a breakdown of how to get a bikini bridge through both non-surgical and surgical options.

Non-Surgical Options for Achieving a Bikini Bridge

Exercise and Strength Training

• Core and Abdominal Exercises: Strengthening the abdominal muscles can help define the core area and improve the tone and appearance of the lower abdomen. Exercises such as planks, crunches, leg raises, and Russian twists target the abdominal muscles.
• Hip and Pelvic Workouts: Strengthening the hip flexors and pelvic muscles can help accentuate the area around the hip bones, contributing to the overall look. Exercises such as hip bridges, side leg lifts, and squats can help develop the muscles around the hips and buttocks, creating more definition.
• Cardiovascular Exercise: To reduce overall body fat, engaging in aerobic activities like running, cycling, or swimming is essential. Lowering the body fat percentage can help reveal the underlying muscle and bone structure, which may contribute to the appearance of a bikini bridge.

Diet and Nutrition

• Caloric Deficit: Reducing body fat requires consuming fewer calories than the body needs to maintain its weight. A combination of regular exercise and a healthy diet can help achieve this. However, it is vital to avoid extreme dieting, as it can be harmful to overall health and can lead to muscle loss rather than fat loss.
• High-Protein Diet: A diet rich in protein helps support muscle growth and repair. Protein is crucial for maintaining lean muscle mass, especially when combined with strength training. Protein sources like lean meats, fish, legumes, and dairy are beneficial.
• Healthy Fats and Fibre: Incorporating healthy fats (e.g., avocados, nuts, and olive oil) and dietary fibre (e.g., fruits, vegetables, and whole grains) supports overall health and helps regulate metabolism and fat storage.

Non-Invasive Fat Reduction Treatments

• Cryolipolysis (CoolSculpting): This non-invasive procedure involves freezing fat cells in specific areas of the body, which can help reduce stubborn fat deposits around the abdomen and hips. The treatment leads to the gradual reduction of fat cells over several weeks, which can help enhance the appearance of the lower abdomen.
• Emsculpt Neo: This procedure uses radiofrequency to break down fat cells and muscle stimulation to build muscle at the same time. Emsculpt Neo can target areas like the lower abdomen and hips to reduce fat and create a more defined silhouette.
• Radiofrequency Fat Reduction: This technique uses radiofrequency energy, like Morpheus8, to heat and destroy fat cells, particularly in areas like the abdomen and hips. It also stimulates collagen production, which can improve skin tightness and appearance in the treated area.
• Laser Lipolysis (e.g., SculpSure): This non-invasive treatment uses laser energy to target and destroy fat cells, which are then eliminated naturally by the body. It can be an effective option for people looking to reduce fat in specific areas, such as the lower abdomen, to achieve a more toned look.

Body Contouring Garments

• Shapewear: Certain types of shapewear or compression garments are designed to enhance the appearance of the lower abdomen and hips. These garments can temporarily smooth and compress fat in targeted areas, creating a more defined silhouette under clothing, including swimwear.

Surgical Options for Achieving a Bikini Bridge

For individuals seeking a more dramatic or long-lasting change, there are various surgical options available to reduce fat in the abdominal area and improve the definition of the hips and lower abdomen. These procedures come with risks and recovery times, and the decision to pursue surgery should be made carefully.

Liposuction

• Overview: Liposuction is one of the most common procedures for removing excess fat from specific areas of the body, including the abdomen, hips, and thighs. It involves suctioning out fat deposits through small incisions, helping to create a more contoured and defined appearance.
• Procedure: During liposuction, a surgeon inserts a small cannula (tube) into the fat layer below the skin. The fat is broken up and removed using suction. In some cases, techniques like tumescent liposuction (using local anaesthesia and fluid injection to ease fat removal) or Vaser-assisted liposuction (which uses ultrasound energy to liquefy fat) may be used.
• Results: Liposuction can effectively reduce fat in the lower abdomen and hips, enhancing the appearance of the bikini bridge. Results are typically visible after a few weeks, once swelling subsides. However, it is important to maintain a healthy lifestyle post-surgery to preserve the results.

Tummy Tuck (Abdominoplasty)

• Overview: A tummy tuck, or abdominoplasty, is a more invasive surgical option that involves removing excess skin and fat from the abdominal area and tightening the underlying muscles. This procedure is typically performed for patients who have loose skin, such as after pregnancy or significant weight loss, but it can also help create a flatter, more toned appearance in the lower abdomen.
• Procedure: During a tummy tuck, the surgeon makes an incision across the lower abdomen, from hip to hip. Excess skin and fat are removed, and the abdominal muscles may be tightened to create a firmer, smoother contour.
• Results: A tummy tuck can dramatically reshape the abdomen, creating a more defined appearance that may enhance the bikini bridge look. Recovery time is longer compared to liposuction, with most patients requiring several weeks to heal fully.

High-Definition Liposuction

• Overview: High-definition liposuction, also known as Vaser liposuction, is a more advanced version of traditional liposuction that focuses on sculpting the body to enhance muscle definition. It is particularly useful for individuals looking to highlight natural contours, such as the hip bones, to enhance the bikini bridge.
• Procedure: This technique uses ultrasound energy to selectively target and break up fat cells, allowing for more precise fat removal. The surgeon can strategically remove fat to enhance the natural contours of the hips and abdomen, creating a more athletic and toned appearance.
• Results: High-definition liposuction can create more pronounced contours in the lower abdomen and hips, improving the bikini bridge appearance. Like traditional liposuction, results are best maintained with a healthy lifestyle.

Hip Implants or Fat Grafting

• Overview: In some cases, people may seek to enhance the appearance of their hips through surgical augmentation, either by using hip implants or fat grafting. These procedures can help create more prominent hips, which may accentuate the bikini bridge effect.
• Procedure: With fat grafting, also known as lipofilling, fat is removed from another part of the body (such as the abdomen or thighs) and injected into the hips or buttocks to create more volume. Hip implants involve placing silicone implants into the hip area to enhance the width and projection of the hips.
• Results: Hip augmentation can improve the overall balance of the body and enhance the appearance of the bikini bridge by making the hips more prominent.

Conclusion

The bikini bridge is a look that is primarily associated with a specific body type and fat distribution, often characterised by low body fat and prominent hip bones. For individuals interested in achieving this appearance, non-surgical options like targeted exercise, healthy dieting, and non-invasive fat reduction treatments can help shape the body. However, more dramatic and long-lasting changes can be achieved through surgical procedures such as liposuction, tummy tucks, and hip augmentation.

It is essential to approach body modification goals with a focus on health and well-being. Unrealistic body image standards, such as those promoted by trends like the bikini bridge, can contribute to unhealthy behaviours and dissatisfaction. It is always advisable to book a consultation with Mr Nassab plastic surgeon to explore safe and effective options tailored to your individual needs and goals.