Side plank dips are an exercise for achieving a strong and healthy body. Whether you want to burn fat or tone up your entire body, side plank dips can help you achieve that goal. This guide will tell you everything you need to know about side plank dips so you can decide if they’re right for you and how to incorporate them into your fitness routine.
What is Side Plank Dips, And What are the Best Ways to Do Them?
Side plank dips are great for your core, and they also work the muscles in your arms and shoulders.
If you’re wondering what a side plank dip is, it’s basically a side plank with a dip added. It’s really simple to do! Here are some tips:
-Start in a side plank position with your feet together and your elbows straight. Keep your back straight as you bend one arm at the elbow and bring it down to touch the ground in front of you. Then go back to your starting point and repeat on the other side.
-You can try adding an alternating knee raise to target more muscles in the core.
-For an extra challenge, hold for 10 seconds before doing each repetition of the movement.
-Do 3 sets of 10 reps on each
The benefits of side plank dips
Side plank dips are great for your core and can help strengthen training muscles. There are many side plank exercise variations that you can do to target different muscle groups, and they can be done with or without weights.
Here are some of the benefits of side plank dips.
Side plank dips to target your obliques, helping you build strength in these under-trained muscles.
Planks are also beneficial because they provide abdominal compression, which improves blood flow and oxygenation throughout the body.
Side plank dip benefits also include less risk of injury: core exercises like planks engage your abs more than weight-bearing exercises, so there is less stress on joints like knees and hips. Strength training muscles, like your hamstrings, are improved by working out both legs at once.
The benefits of side plank dip less back pain and better posture. Building strong muscles will give you an intense figure!
Side Plank Dip Variations for Different Fitness Goals
Side plank dips are a good way to target the oblique muscles, but you can also experiment with different variations to target other muscle groups. A side plank is an exercise that targets the oblique muscles or the sides of your abdominals.
However, there are many different variations of this exercise that can be done to target different muscle groups. The best side plank dip variation for you depends on what your fitness goals are and what areas of your body you want to focus on.
1. Straight-Leg Side Plank
This exercise targets the oblique muscles, which are located on the side of your abdomen. A straight-leg side plank is a good variation for this exercise because it reduces the amount of stress put on your lower back and reduces strain on your shoulder/neck area. You can also perform this exercise with your legs straight or slightly bent to target different muscle groups.
2. Hanging Knee Plank
The hanging knee plank is another variation of this exercise that targets the oblique muscles and your shoulders/neck area.
If you hold on to something while you perform the side plank, it will also target your forearms and give you a good shoulder workout as well.
When choosing which side plank exercise variation is right for you, consider your specific fitness goals and choose the one that will have the most benefits.
Keep in mind that any side plank will work both the oblique muscles and the upper body. And if you’re interested in targeting all three, then use these exercises together!
3. Side Plank Leg Lifts
Side plank leg lifts are another good side plank variation because they target your abdominal muscles. The more challenging part about side plank leg lifts is keeping the rest of your body stable so you don’t tip over.
To avoid tipping over, keep your hips raised high off the ground, tighten up your abs, and tighten up everything else from head to toe (quads, glutes).
4. Side Plank Side Twists
Side plank side twists are a great side plank variation for your obliques. These not only target the side of your abdomen but also hit the outside curve of your waistline.
If you feel like you’ve had enough with just one side plank exercise variation, try adding some balance and do it on both sides!
Remember: performing any side plank will work out your core muscles too, so make sure to include them in your routine at least twice per week if possible.
How to Get Into Position and Hold the Side Plank Dip Correctly
- Start by lying on your side with your elbow underneath your shoulder and your feet stacked on top of each other.
- Use your elbow and the side of your hand to prop yourself up so that only your forearm and the side of your foot are touching the ground.
- Hold this position for 30 seconds to one minute, making sure that your body is in a straight line from head to toe.
- Repeat on the opposite side if you want to work both sides of your core at once.
How to do a side plank on a bench
A side plank on a bench is a great way to work your core muscles. The following steps will show you how to do a side plank on a bench.
1) Lie face down on the bench, with your body weight resting on your arms (biceps) and toes. Keep your head in line with the rest of your spine by looking at the floor or ground about three feet away from you. Make sure that you are aligned properly before proceeding with the next step.
2) Slowly raise one leg off the ground and lift it as high as possible so that it’s in line with your hip. Place your free arm on top of your knee for support if needed.
3) Hold this position for 30 seconds then switch sides.
4) Repeat 3 times on each side.
What are the Best Exercises that Work Your Arms And Abs?
To get the best arm workouts at home, you need to do exercises that work both your arms and abs. This way, you can tone all of the muscles in your upper body and create a more defined physique. Here are some of the best exercises for abs and arms that you can do at home.
1. Bicycle Crunch
One of the best exercises for abs and arms is the bicycle crunch. To perform this exercise, lie on your back with your hands behind your head and feet on the floor hip-width apart. Then lift one leg up so it’s parallel to the ground while you simultaneously lift the opposite arm up towards it until they meet in front of you. Lower them back down slowly and repeat with the other side before switching legs again.
2. Lying Leg Raises
Another great exercise for abs and arms is lying leg raises. Your knees should be bent and your feet flat on the floor about 12 inches from your butt. Lift your hips off the ground, hold for 3 seconds then lower yourself back down to starting position. Try 10 repetitions before taking a break then complete another set.
3. Exercise Ball Crunches
The third exercise for abs and arms is using an exercise ball. Simply sit on the ball with your shoulders over top of it and balance yourself by placing your hands on either side of the ball or under your thighs. Hold this position as you raise your head and shoulders off the ball before returning to starting position. Try 10 repetitions before taking a break then complete another set.
4. Towel Chin Tucks
Towel chin tucks are also a great exercise for abs and arms. Simply place two folded towels on the ground shoulder width apart and kneel down in between them with your chest resting on top of the towels. Grasp each towel firmly with your hands, then tuck your chin into your chest and raise your head upwards before lowering it back down to starting position. Repeat this movement ten times before taking a break and then completing another set.