How to Perform Plank Hip Dips

Muscles Target: Abs, Obliques, Core, Lower back, Hips.

Level: Intermediate

hip dip

Plank Hip Twists (Dips) is a very common and effective exercise for your core muscles. It builds your posture and flexibility by reducing belly fat. It is also the best move to reduce fat from your hips and gives strength to it.

Benefits of Plank Hip Dips

  • It is a great exercise for your obliques, abs, and lower back muscles.
  • The best move to shred off your belly fat.
  • It is also the best to exercise for your core muscles including hips and glutes.
  • It improves your flexibility, posture, and stability.

How to do Hip Dips?

  • Get into a forearm plank position, where your elbows are bend under your shoulder and legs are straight on your toes.
  • Engage your core, drop your right hip as close to the floor by rotating your lower portion.
  • Return to the center and repeat on the other side.
  • Do 12-14 reps on each side with 3 sets.


Engage your core muscle at all times, push your belly in toward your spine and breathe slowly and deeply. Maintain your head and neck relaxed. Dip your hip on the side by slightly pivot your toes. Lower the hip to the floor as much as possible you can, but not touches the floor. Do in a controlled way.

Variation of Plank Hip Dips

Single-arm plank

Start in standard plank position, elbows are under your shoulders. Now slowly lift your right arm forward straight and extend along with the ear in front of you. Pause then come back and repeat same with left arm.

Plank Jacks

Start in a high plank position by planting your hands on your shoulder-width. Keep your body straight from head to heels, by planting the legs on toes together. Now jump and spread your legs immediately wider than shoulder-width. In the same momentum, bring it back and repeat until 14 reps are completed.

Knee Plank

In a standard plank position, lower both knees to the floor. Keep your back straight and core tight. Practice holding the position until failure.

Plank with shoulder touch

Start in a standard plank position and reach your left hand to touch your right shoulder. Put it back down and repeat it with right-hand tapping left shoulders.

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