To do the Side Plank Hip Dips, set up in a side plank from your forearm with your elbow right under your shoulder. Many people want to tone their sides (aka their love handles) and this is a great move to do it! Make sure to control the twists and just touch the hip down before twisting to the other side.Īdding in a Hip Dip to the Side Plank forces your shoulders, back, obliques, glute medius and abduction muscles to work even harder. You will feel everything twisting even down to your feet or knees. Alternate hip touches until all reps are complete. Also, do not let your elbows come up off the ground.Ĭome back center then drop your hip to the other side. Try to touch the ground as you rotate without your hips sagging or butt going up in the air. Then rotate, dropping your hips toward one side. Do not let your hips sag or your butt go up toward the ceiling. Squeeze your glutes and keep your core tight with your belly button drawn in toward your spine. Your elbows should be under your shoulders and your body should be in a nice straight line from your head to your heels or knees. To do the Plank with Oblique Twists (or Hip Dips), set up on your forearms and either your knees (beginner) or toes (advanced). This is a great move to work your entire core and build stability. Work your obliques while holding this Front Plank Variation from your forearms. Feel your body working to stabilize as you twist.Ĭomplete all reps on one side before switching. You want your chest to rotate toward the ground and feel your core working to twist. Make sure to actually rotate your core to drop your elbow down toward the ground. Don’t just flap your arm or let your butt go way up in the air. Your butt may hike up a bit as you rotate. Then, keeping your bottom hip up, rotate your top elbow down toward the ground and even back toward your elbow on the ground. Place your other hand behind your head or neck to create a “chicken wing” aka your elbow up toward the ceiling. Lift up into a Side Plank, squeezing your glutes and keeping your chest open toward the ceiling as you drive your bottom hip up. Beginners may need to place their bottom knee down on the ground. Unstacking your feet will make it a bit easier to balance.
You can then either stack your feet and lift up onto the side of your bottom foot or you can place the top foot in front on the ground and lift up onto the sides of both feet. By keeping the elbow “stacked” under the shoulder, you allow your back and lat to help support your weight. Do not let your elbow get way out beyond your shoulder or you will place more strain on your shoulder. To do Side Plank Oblique Twists, set up in a side plank from your forearm with your elbow right under your shoulder. And when you add in the Oblique Twist, you make the move more challenging, not only strength-wise, but also simply in terms of engaging the proper muscles to stay balanced. Side Planks are a great way to strengthen your shoulders, back, obliques, glute medius and abduction muscles. For tips to help you master the Pelvic Tilt and Basic Plank, check out these Pelvic Tilt Progression and Perfect Plank Form posts. To get the most out of these 15 Plank Variations (and some bonus in the video!), make sure your low back isn’t taking over and that you can engage your glutes and abs properly. If you haven’t master these basic movements, you may not recruit and engage the muscles of your core properly, which may cause your low back to do work it can’t handle. Many of these Plank Variations involve movements that emphasis one area of your core, such as your shoulders, glutes, abs, obliques or quads.Ĭheck out these 15 Plank Variations to include in your Core Training Program.īefore moving on to these Plank Variations, you want to make sure that you’ve mastered the Basic Plank with Pelvic Tilt. Unlike the Basic Planks, though, most of these aren’t isometric holds. And while you should always include the Basic Planks in your workouts, it can be fun to add some variety in every once in awhile.Īll of these Plank Variations will continue to build your core strength and stability and help you prevent and alleviate low back and hip pain.
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