To perform a plank hip dip, start in a plank position and rotate your hips from side to side, engaging your core throughout the movement.
Here's a breakdown of the steps:
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Start in a Plank Position: Begin in a standard plank position. Your body should form a straight line from your head to your heels. Ensure your hands are directly under your shoulders (for a high plank) or your forearms are on the ground (for a forearm plank). Feet should be about shoulder width apart.
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Engage Your Core: It's crucial to keep your core muscles tight throughout the exercise. This helps stabilize your spine and ensures you're working the correct muscles.
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Rotate Your Hips: Slowly rotate your hips to one side, lowering your hip towards the floor without actually touching it. The movement should come from your core, not your arms or legs.
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Return to Center: Bring your hips back to the center plank position.
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Repeat on the Other Side: Rotate your hips to the opposite side, again lowering your hip towards the floor.
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Continue Alternating: Keep alternating sides, maintaining a controlled pace.
Important Considerations:
- Form: Maintain a straight line from head to heels throughout the exercise. Avoid arching or sagging your back.
- Core Engagement: Consciously engage your core muscles to prevent lower back pain.
- Breathing: Breathe steadily throughout the exercise.
- Progression: If you're new to hip dips, start with a few repetitions and gradually increase the number as you get stronger.
