Plank Hip Dips | Illustrated Exercise Guide

Primary muscles: Abs, obliques
Secondary muscles: Lower back
Equipment: No equipment

Plank Hip Dips Instructions

1. Start in a low plank position with your body in a straight line, your elbows bent and under your shoulders, and your feet hip-width apart.
2. Rotate your hips to the right and dip your body almost to the floor.
3. Return to the starting position and repeat on the left side. Keep alternating sides until the set is complete.

Proper Form And Breathing Pattern

Keep your core engaged at all times, push your belly button in toward your spine and breathe slowly and deeply. Maintain your head and neck relaxed and dip your body as low as you can without losing your form.

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Exercise Benefits

The plank hip dips is a modified version of the elbow plank with an additional hip rotation, that further engages your core. This exercise strengthens your abs, obliques, and lower back, and helps to trim down your waist. It also enhances the flexibility of your spine and can help improve your balance, stability, and posture.

Plank Hip Dips Demonstration

Sets And Reps

To gain core strength and practice proper exercise form, start with elbow planks and side planks first. Once you’re comfortable with your form add 2 or 3, 30-second to 1-minute sets of low plank hip dips to your workout routine.

Calories Burned

To calculate the number of calories burned doing the low plank hip dips, enter your weight and the duration of the exercise:

Related Core Exercises

Try these other core exercises to tighten, sculpt and strengthen your abs, obliques, lats and lower back:
Dumbbell side bend
Toe touch
Wood chop
Scissor kicks

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