Side Plank Dips

animated character showing how to do side dip planks core exercise.

This dynamic variation takes the side plank to the next level, building incredible lateral core strength while adding movement to challenge your stability and endurance.

HOW TO DO IT:

  • Start in a side plank position with your elbow under your shoulder
  • Lift your hips to create a straight line from head to heels
  • Lower your hip toward the ground in a controlled motion
  • Immediately lift back and raise your hip above the starting position
  • Keep your core engaged throughout the entire movement
  • Do as many as you can on one side
  • Rest 30 seconds
  • Repeat on opposite side

MAKE IT COUNT:

  • Do as many as you can
  • Literally – don’t stop until you can’t safely complete another rep

MAKE IT EASIER:

  • Place feet one in front of the other rather than stack them.
  • Perform on your knees instead of your feet
  • Only raise your hip upward, don’t dip down toward the floor
  • Take a brief pause at bottom of each dip

MAKE IT HARDER:

  • Hold the high position for 2-3 seconds before dipping down
  • Extend your top arm toward the ceiling during the movement
  • Go slower

MAKE IT FUN:

  • Share this with a friend so you have a workout buddy!

PRACTICAL USES:

  • Stabilizing your core when lifting heavy things
  • Sitting up straighter than your coworkers
  • Swinging your partner ‘round and ‘round
  • Hula hooping
  • Growing your devil horns
  • Washing windows on the dance floor

DISCLAIMER: To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider to ensure you are able to safely participate in this or any exercise program. All exercise programs carry some risk of injury.

If you engage in this exercise or exercise program and/or use any information provided by Squirrel Fitness, LLC, regardless of where or how you access it, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Squirrel Fitness, LLC, from any and all claims or causes of action, known or unknown, arising out of your participation in activities with Squirrel Fitness, LLC.