Plank hip dips enjoys widespread popularity among fitness trainers. This is the go-to exercise for getting the waistline into great shape. If you already know how to do the plank, this exercise will juts incorporate a few moves to make it more interesting and challenging.
HOW TO DO THE PLANK HIP DIPS
- Get into plank position. If you are new to planks, do the knee plank and if you are familiar with planks, balance on your forearms and toes.
- Ensure the elbows are beneath the shoulders. Keep your back straight and align your body from head to toes or knees.
- Tighten your core and engage your glutes. Your butt should not be raised upward.
- Slowly twist your body towards the left side, letting your hip hover just slightly above the floor. As you do this, keep your elbows on the ground.
- Resume your plank position and repeat the same move for the right side. This is one rep.
- Keep alternating sides until you have done enough reps.
PLANK HIP DIPS MUSCLES WORKED
The plank is a special exercise that activates so many muscles at once, and this plank hip dips variation is no different. This exercise works your abs, muscles located in your lower back and obliques.
It is, however, well loved because it pays special attention to the waist area.
It is important to work out the abs, or the abdominal not just because of an enviable six-pack, but because this region contributes a lot to your overall stability and posture. The core is a powerhouse, especially if you are the sporty type. Working the core will improve your overall athletic performance.
The lower back is basically the foundation of your body’s functions. A lot of the activities you do on a daily basis are anchored here. Thus, the need for having a strong lower back can never be overemphasized.
Whenever you bend from side to side, that there is your obliques at work. The oblique muscles lie along the sides of your core. Strengthening not only improves your athletic performance, but is also good for your overall health.
PLANK HIP DIPS BENEFITS
TRIMS THE WAIST
A trim waist is sort after almost with the same intensity that one would seek the Holy Grail. This is because a trim waist is very elusive, this is a region that excess fat likes to call home.
Thankfully, because of the rotating movements of this exercise coupled with the plank, this exercise can afford you a few inches of the waist area. And who does not want that?
Planking as an exercise is in itself known for the intensive work it does on the core. The more you work your core, the stronger and tighter they become as the fat around this area is shed and paves way for that pack.
REDUCE BACK PAIN
This exercise strengthens the core and muscles in the lower back, thus reducing back pain.
IMPROVES FLEXIBILITY, BALANCE AND POSTURE
The abs are largely responsible for your posture and stability. This exercise improves your posture and stability by strengthening your core and lower back. It also improves the flexibility of your posterior muscle groups.
PLANK HIP DIPS ALTERNATIVES
SIDE PLANK WITH HIP ABDUCTION
This exercise is a variation of the side plank that mainly targets the muscles on your outer thighs and the obliques. It improves the stability of the hips and knees by incorporating motions that move the leg away from the body and twisting them at the hip joint.
Here is how to do it:
- Start this exercise lying on the floor, lie on a mat if you find the floor too rough.
- Turn to the left side, place your elbow under your shoulder and place one leg on top of the other. Put the free hand on the hip.
- Align your body from head to toe, making sure the legs stay together at all times, with the hips resting on the floor.
- Tighten your core and raise your hips from the floor until you are balancing on your forearm and feet and your body forms a diagonal line.
- Raise the right leg a bit, then slowly lower it down as you lower your hip to the floor.
- Repeat this for the opposite side and do as many reps as you can.
PLANK HIP DIPS MISTAKES TO AVOID
SAGGING HIPS AND SHOULDERS
Keep your body in straight alignment, making sure that both your hips and shoulders are held tight. If you let them sag, your body may rotate and this is not the right form for this exercise.
MAKING THE CORE FLAX
A good plank depends a lot on a tight ab For the plank to work and run its course, you need to tighten the core so that the body may be stable.
BENDING THE LEG
The leg at the top, the one that you lift and lower, should remain straight.
ROTATING ALL THE WAY
If this exercise is done right, you may feel everything twisting all the way to your feet and knees. This does not mean, however, that you should let you body twist all the way over. Control the rotations in such a way that your hips barely touch the ground before you return to the other side.
The key to staying in control as you do this exercise is to move slowly. Dip your hip to one side with measured movements and maintain that deliberateness as you dip to the other side.
Plank exercises are good news to the core and the plank hip dips are no different. However, to get the most benefits out of it, you have to pay attention to the right form and speed. It will trim you waist and work on your overall stability, flexibility and posture.