Side plank dips combine side plank and hip dips into one plank variation to strengthen your core muscles and build strength in your back and shoulders. To see how this action affected my lower back, I did 70 repetitions per side every day for a week (unfortunately there was no dramatic change over the 7 days). .
To do a side plank hip, place your elbows under your shoulders, hold a side plank, and slowly lower your hips to the floor and raise them again. Of course, this move requires more effort to stabilize your body, but doing it safely allows you to strengthen different muscle groups at once.
This exercise is one of the best plank variations to strengthen your core, but what can you do after a week of 70 reps per side? Explains why high reps should be approached with caution.
Are Side Plank Dips Effective?
Side plank dips primarily target the obliques, which are formed by the deeper internal obliques and the shallower external obliques. These muscles run down the hips from the ribs to the pelvis, supporting rotation and flexion of the trunk while protecting the spine.
But this move is no one-trick pony. Plank dips also activate your back muscles, including your shoulders, deep stabilizers in your hips and core, and your lats. It also works the glutes during the movement, and the outer gluteus muscle, the gluteus medius.
While the plank and its popular variations develop core muscles, the definition of midsection sculpting is determined by your body fat percentage. You may not be able to shed fat locally, but if you’re aiming for more prominent abs, consider other factors like diet, stress management, and sleep quality.
We also recommend adding compound exercises to your strength program. Because these multi-joint exercises recruit more muscles, require more output from the body, and burn more calories. For example, consider deadlifts and squats.
How to do side plank dips
Before graduating to hip dips, try doing bodyweight side planks first and develop your ab workout routine. If you’re not training your core muscles regularly, adding hip dips can put more pressure on your lower back and cause injury.
- Begin to lie sideways on the exercise mat
- Extend and overlap your legs and place your forearms flat on the floor.place your shoulders over your elbows
- Squeeze your abs and lift your hips and knees off the floor. Try to keep a straight line from head to feet.Only the forearms and soles of the feet should touch the ground
- Lower your hips to the ground, keeping your chest facing forward. Pause and lift your hips up. Repeat, swap faces.
I did 70 side plank dips every day for a week – here are my results
Here’s how I did it.
First day
I’m familiar with side plank dips, but I don’t do them very often. So I was looking forward to working on the core differently and focusing more on the sidebody.
I chose to do all 70 reps on one side, split into two sets of 35 reps, then switch to the other side. The match started — my hips and shoulders were already on fire and I felt ready after the first set. It could be a long week.
the 2nd day
I played simple the first two days, just focusing on form and keeping my chest straight and not swaying. Instead, I went down with control and then up with power, taking my time with each rep. 140 challenges per day was already proving to be a lot of work for the flanks.
If you’re new to this exercise but still want to give it a try, there are two great ways to scale it down. First, step your top foot in front of your bottom foot for immediate support. A second option is to drop your bottom knee to the ground.
Days 3 and 4
On day three, I added more weight to my lower back as my movement pattern became more comfortable. For an overview of how to do this safely, our fitness editors shared how to do a weightside plank every day for a week and how to scale it.
Immediately, I tightened my belly and buttocks even more to stabilize my body. Hex dumbbells are less difficult to control than kettlebells, but the best adjustable dumbbells are also a great home workout solution if you need variety. After the 4th day, my lower back started to hurt and I lost 2kg.
As the reps increased, I noticed that my upper hips began to bend outward. Instead, I squared my chest for balance and focused on keeping my gaze on a stationary object. This is what yoga calls it. Drishti — And I was able to confirm from this challenge that my excitable two-year-old dog would not be considered “stationary.”
Days 5 and 6
My lower back felt tighter as the week progressed. A large portion of my exercise routine involves functional training such as CrossFit, and I rarely isolate these muscle groups during class.
The change in muscle use felt great, and the combination of CrossFit and yoga made my upper body feel toned after a week of focused work. Of course, physically my waist looked the same, and I wouldn’t notice a drastic change in a week, but at least I felt great.
Day 7
By day 7 my shoulder had enough. The rotator cuff (the muscle group that surrounds the shoulder joint) provides shoulder stability during side plank dips, but I have problems on my left side from a previous injury.
Side planks can aggravate shoulder injuries, especially with weight on one side. It’s important to note that even if it works for me, it may not be safe for everyone, and high repetitions each day can make things worse. Always work according to your ability and stop if you notice pain or weakness. For me, Day 7 came at the right time.
verdict
The side plank is an isometric exercise (no movement involved), but this variation hurts your lower back and puts strain on your chest, shoulders, arms, and back. These muscles support posture, and strengthening these muscles can help build a healthy spine, but that doesn’t mean putting your shoulders on the wringer.
To practice more steady hip dips, our fitness editors provide an overview of plank hip dips here. We encourage you to use the tips above to provide support. At Tom’s Guide, we love fitness challenges, but don’t overwork your muscles by doing the same exercise every day.
For ideas on rest and recovery, check out the exercises below that fitness teams enjoy.
