Aim for 5 plank reps, holding each for 3 full breaths. 7 Push Ups. For this next exercise, you will assume the same modified side plank position as before. Dip your hip to the floor and back up. Challenge your oblique muscles with several variations as strength improves. Lift up into a plank position with bottom knee on the floor and top leg straight. Start in a low plank position with your body in a straight line, your elbows bent and under your shoulders and your feet hip-width apart. Start in a modified plank position on your hands and knees. Plus, your obliques, abs and lower backs can be strengthened. 4 Hypers . 2. The National Strength and Conditioning Association notes that although dips are an effective upper body strengthening exercise, because of your body position and the difficulty of the movement, they pose a high risk for injury, especially shoulder injuries. Decrease Plank … While in a side plank, raise your top leg up and swing back and forth. Rotate your hips to the right and dip your body almost to the floor. 5 Lateral squat walks (if have resistance band then use it for this) 6 Throw downs. Starting from the Side Plank position, lower your pelvis towards the floor without letting your bottom hip touch. If you are having trouble, perform a modified side plank, this is an easier variation. From elbow side plank position. How to do Side Plank Dips 1. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. Go for 8-10 repetitions per side. Step 1. source:-coachmag . How to do Modified Side Plank Dips. Side Plank Variations. (Now that you're a plank master, try this powered-up plank workout that … Alternatively, time 2 to 3 minutes for each rep. I recommend that you do these workouts on alternate days like this. Start on your side on your elbow with your bottom knee bent. To do this, hold the side plank for 15-20 seconds, lower down and take a resting breath, then raise back up into the side plank for another 15-20 seconds until you accumulate a total of 60 seconds. Side Plank (Modified) Target Body Part: Abs, Butt/Hips. 11 Burpees. Side Plank Benefits. Nov 17, 2019 - A modified version of the side box dips. Kneeling Side Plank – side plank reduces the involvement of the strong outer abdominal six pack muscles, so that the pressure on the pelvic floor is reduced. 1. If you can’t hold a side plank with good form for 60 consecutive seconds, try performing an accumulative 60-second side plank. Learn how to do this exercise: Modified Side Plank Dips. How To Structure Your Workout. Performing the exercise from the knees allows provides an easier option for those with beginner-level strength. Learn how to correctly do Turkish Get-up to Side Plank to target Abs, Back, Shoulders with easy step-by-step expert video instruction. 10 V sits with runner arms. 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