Low plank hip dips

How to do it

1. Set upForearm plank.
2. MoveRotate your hips to dip one hip toward the floor, back through the middle, then the other.
3. Watch forFlopping side to side fast. Slow rotations work your obliques; fast ones just swing.

Easier or harder

Easier

Low plank hold: no rotation.

Harder

Side plank dips (right): the same hip drop, on one arm.

What it works

Muscles

Core

Position

Plank / all fours

Intensity

Moderate Medium

Impact

No jumping

Swap it for

• High plank arm raises
• High plank hold
• Low plank hold
• Extended plank hold
• Low plank leg raises
• Bear hold knee taps

In these workouts

• 15-Minute Core HIIT Workout