Side Plank Hip Dip

How to do it

1. Lie on your side and prop yourself up on one straight arm with your feet stacked and your supporting hand directly under your shoulder.
2. Stack your feet and hips so your body holds one straight line and rest your top hand on your hip with the supporting shoulder set over the wrist.
3. Brace your trunk and dip your bottom hip toward the floor without touching down, controlling the lowering with the obliques on the down side.
4. Raise the hip back up to the straight line by squeezing the side of your waist, letting the lateral core lift you rather than pushing from the arm.
5. Exhale as you lift the hips and inhale as you dip, keeping a slow, steady rhythm for the full hold.
6. Keep the supporting shoulder stacked and stable and avoid letting it collapse toward the floor, since the raising and lowering should come from the waist and not the arm.

Muscles worked

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