Plank Hip Dips
Plank exercises are fantastic for the core. The length of time you can plank is a great indicator of your core strength and overall fitness. The additional hip rotation further engages your core. A great HIIT sequence to end with is
Ultimate Guide to Plank Hip Dips
- From a standing position, bend over and walk down with your hands (during your 10 seconds rest). This just adds a little challenge to get down slowly rather than flopping down.
- Lie face down with legs extended and elbows bent and directly under the shoulders.
- Clench your fists.
- Feet should be close together and elbows should be shoulder-width apart.
- Contract your core and lift your body in a straight line from head to heels. DO NOT ARCH!!!
- Hold in the conventional plank position and rotate your body to the right until your body almost touches the floor.
- Return to the starting position and repeat on the left side.
- Walk up.
The Benefits of Plank Hip Dips
This exercise strengthens your abs, obliques and lower back, and helps to trim down your waist.
- Toned Belly
Planking will help build your inner core muscles. As your abdominal muscles become stronger, your mid-section will tighten. To get a “six-pack” you have to also shed fat.
- Reduce Back Pain
Planks decrease back pain because they strengthen your core, which will reduce back pain. They also strengthen your back muscles, especially those in your upper back.
While building strength, planks also increase flexibility in your posterior muscle groups. The muscles around your shoulders, collarbone, and shoulder blades will expand and stretch, as will your hamstrings and even the arches of your feet and your toes.
- Improve Your Balance and Posture
Muscle groups worked with Plank Hip Dips