Hip dips, also known as violin hips, are natural inward curves on the sides of your body below your hip bone. The following will discuss how to perform a specific exercise called the hip dip plank, and the considerations you should make while doing the exercise:
Hip Dip Plank: A Step-by-Step Guide
The hip dip plank targets your obliques and core muscles. It's not about creating or removing hip dips, but about strengthening the surrounding muscles. Here's how to do it correctly, based on the provided video reference:
Instructions
- Start in a Side Plank: Position yourself in a side plank. Ensure your body forms a straight line from head to heels, supported by your forearm and the side of your foot.
- Lower Your Hip: Gently lower your hip towards the ground, dipping it down. The video references suggest you should not let your back arch while doing this motion.
- Engage Your Core: Throughout the motion, keep your abdominal muscles pulled in. This helps stabilize your body and maximize the exercise's effectiveness, while also supporting your lower back.
- Return to Start: Lift your hip back up to the starting side plank position in a controlled movement.
- Alternate Sides: Switch to the opposite side and repeat the steps. Continue alternating sides for the duration of your workout.
- Engage Glutes: As you are performing the hip dips you should also think about keeping your glutes engaged.
Tips For Success
- Controlled Movement: Avoid jerky motions. Move slowly and deliberately, focusing on engaging the right muscles.
- Maintain Alignment: Keep your body in a straight line from head to heels. Avoid sagging or arching your back.
- Proper Breathing: Breathe steadily throughout the exercise. Don't hold your breath.
- Consistency: Do the exercise consistently for the best results.
Table Summary
| Aspect | Description |
|---|---|
| Starting Position | Side plank, straight line from head to heels |
| Movement | Lower your hip towards the ground |
| Core Engagement | Keep abs pulled in, do not let back arch |
| Glute Engagement | Keep glutes engaged. |
| Side Alternation | Switch sides and repeat |
| Important Considerations | Controlled movements, proper breathing, body alignment |
By following these steps, you can properly perform hip dip planks, building core and oblique strength. This exercise won't alter the natural shape of your hips but will instead strengthen the surrounding musculature.
