Watch the video: How to
Do Plank Hip Dips
Not exact matches
(Something to
do with
plank hip dips, maybe?)
Talk to your doc about moves (such as
planks and
hip raises) to
do on your own.
How to
do it: Set up in a
plank position, on your forearms with your
hips parallel to the ground.
To
do this move, get in a side
plank position and lift your
hips off the ground, followed by your leg.
Here's how to
do it: Inhale as you tuck your toes and push back up into Low
Plank, then exhale as you lift your
hips and thighs and straighten your arms (don't lock your elbows), moving into Downward - Facing Dog position (shown).
From here
do one marching
plank, pressing up to a high
plank position one hand at a time and then back down to forearm
plank, trying not to let the
hips rock side to side as you
do so.
Do 2 side
plank dips but bringing
hips down to the ground and back up twice, turn back to high
plank (push up) position and then walk arms back in and stand up.
You can also try the walking reverse
plank — which if you
do please keep your
hips very stable, don't let them rotate.
Standing at the end of your mat, or on ground, with feet
hip width apart, roll backwards so that your knees are overhead and then forward again, place your hands on the ground in front of you and then jump legs back into
plank position,
do a push up, jump legs back in and jump up.
To
do the barbell shoulder press you have to place your
hips on a bench or
plank in a sitting position.
Standing with feet
hip width apart, squat down and place hands on ground in front of you, jump legs back into
plank position,
do a push up and then kick one leg out to opposite side underneath body and as foot comes out reach down with hand on the side closest to it (opposite hand to foot that is kicking) and touch toe as it kicks, bring foot and hand back to
plank position and jump legs back in and jump up in the air.
Standing with feet
hip width apart, squat down and place hands on ground in front of you, jump legs back into
plank position,
do a push up and then
do 5
plank jacks by jumping feet both out at the same time to wide legs and then back in to center.
If you are a beginner, start with easy bodyweight exercises you can
do lying on the ground, such as
planks,
hip extensions, ball leg curls, and pushups.
You can
do a HIIT workout with almost any exercise, from
plank hip dips to jumping jacks to everyone's favorite: burpees.
Don't allow your
hips to lift or drop as you hold your
plank for a minimum of 30 - 60 seconds.
You may be familiar with the side
plank as an exercise for strengthening your core, but
did you know that it also strengthens the
hips in the process?
Marching
Plank to Pike Do one pike from your forearms (legs straight, heels lifted and pike the hips up into an upside down «v» shape) and then march up to a high plank one hand at a time and do a pike from straight
Plank to Pike
Do one pike from your forearms (legs straight, heels lifted and pike the hips up into an upside down «v» shape) and then march up to a high plank one hand at a time and do a pike from straight arm
Do one pike from your forearms (legs straight, heels lifted and pike the
hips up into an upside down «v» shape) and then march up to a high
plank one hand at a time and do a pike from straight
plank one hand at a time and
do a pike from straight arm
do a pike from straight arms.
From standing bend over at
hips so hands touch floor and walk hands out to
plank position,
do a
plank jack by jumping feet both out at the same time to wide legs and then back in to center, and then walk arms back in and stand up.
Think of tracing an arc with your
hips; the top of the arch is
plank (don't pike your
hips up any higher than that).
Lower to forearm
plank and
do 6
hip dips Lower onto your forearms, one arm at a time, and then alternate dipping your right
hip towards the ground and then the left
hip towards the ground for a total of 6 dips.
Standing with feet
hip width apart, squat down and place hands on ground in front of you, jump legs back into
plank position,
do a push up, jump legs back in and jump up in the air.
Squat down and place hands on Ugi, jump feet back,
do a push up, still with hands supported on Ugi, bring one knee up and twist body bringing the
hip on same side as that knee close to or touching the ball, return to
plank and repeat on other side, continue alternating sides for 6 reps. Bring legs back to
plank position and then jump legs in, and then lift Ugi up high overhead and back to ground.
Return your
hips back down to
plank position and then
do a reptile crunch to each side, sliding your right knee in towards your right triceps and then left knee into left triceps.
When
done properly, the
plank not only uses the deep abdominal muscles, it also recruits the
hip, shoulder and upper - back muscles.
Keep your knees bent, sink into your
hips and brace your core as if you were
doing a standard
plank.
A
plank is called a
plank because when you
do it correctly, you hold your body in a straight line without letting your
hips sag or your back arch.
Try to keep your
hips level as you
do this marching
plank.