Abs & core
Plank Hip Dips
From a forearm plank, you twist your hips side to side toward the floor. It works the sides of your waist while the rest of your core holds the plank.
- Works
- Obliques, core, front shoulders
- Equipment
- A mat
- Load
- Bodyweight
How to do it
- 1Set up in a forearm plank with your elbows under your shoulders and your feet together. Clasp your hands if that feels steadier.
- 2Rotate your hips to the right and lower your right hip toward the mat, rolling onto the sides of your feet.
- 3Stop just above the mat, then lift back through the middle to a straight plank.
- 4Dip your left hip the same way and keep going side to side.
Cues
- Shoulders stay square over your elbows. Only your hips twist.
- Come back to a straight plank between dips.
- Smooth and steady, no swinging.
Common mistakes
- Shoulders rocking with your hips. Press your forearms into the mat and keep your chest facing the floor.
- Hips sagging in the middle. Squeeze your glutes as you pass through the center so your back stays flat.
- Swinging fast. When you rush, momentum does the work. Slow down and control each dip.
Easier
Tiff's version is from her knees. Keep a straight line from your head to your knees.
Harder
Pause for 1 second at the bottom of each dip, or hold the straight plank for 1 second between sides.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
What do plank hip dips work?
Mostly your obliques, the muscles along the sides of your waist. The rest of your core and your shoulders work too, since they're holding you in the plank.
