To do hip dip raises, position yourself with your fingers pointed forward, then raise your hips up, keeping your back completely straight. For added difficulty, hold a rolled-up towel between your knees.
Here's a breakdown:
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Starting Position: Sit on the floor with your knees bent and feet flat on the floor. Your hands should be placed slightly behind you with your fingers pointing forward.
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Engage Core: Before lifting, engage your core muscles to stabilize your spine.
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Lift Hips: Squeeze your glutes and lift your hips off the floor until your body forms a straight line from your shoulders to your knees. This is the "raise" portion. Ensure your back is straight, not arched.
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Hold (Optional): Hold the raised position briefly, focusing on squeezing your glutes and core.
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Lower (Controlled): Slowly lower your hips back towards the floor. Avoid dropping or collapsing.
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Repeat: Repeat the lifting and lowering motion for the desired number of repetitions (e.g., 10-15).
Modifications & Tips:
- Difficulty Increase: As mentioned, placing a rolled-up towel or small ball between your knees engages your inner thighs and adds stability.
- Focus on Form: Prioritize proper form over the number of repetitions. It’s better to do fewer reps correctly than many with poor form.
- Listen to Your Body: If you experience any pain, stop the exercise.
