Hello and welcome to the 10th day of Summer of Core! Can you believe it?
Today we will build a little bit more on side plank by incorporating hip dips. Like the Hip Dips on straight plank we did on Day 2, this move isolates and works the obliques a little more and the exterior hip muscles.
Let’s Do It
- Start in your version of side plank (on the knee, staggered/scissored feet, stacked feet).
- Bring your top hand to your top hip to help you feel where that hip is going.
- Inhale, lift the side of your top hip toward the sky.
- Exhale, drop the side of your lower hip toward the ground.
- Inhale to lift.
- Repeat three full rounds to start. You can add reps if you need to.
- Switch sides.
Points on Alignment
- Bottom hand should be under your lower shoulder, your arm strong, hugging muscle to bone.
- Keep your back flat, as if up against a wall.
- Your top shoulder may want to dip toward the ground, try to keep it pulled back, isolating movement in your hips.
- Kneeling side plank might feel a little awkward for this move. If you prefer that position, try to move slowly with full awareness on your hip alignment. You might also consider extending the bottom leg into a staggered stance for more optimum alignment.
Here’s a video demonstrating the dips with all modifications.
Thanks for staying with this! Let me know how it’s going or if you have any questions.
I’m teaching tomorrow morning and Saturday morning at Soul, and we will practice this week’s moves in class. Check my Schedule for class times.