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Why I Gave This Plank Variation a Shot
The standard plank has always been considered as the best exercise for developing core strength. Nevertheless, if you are finding it difficult to stay in the same position on your forearms, then it is high time to take a new approach. That’s the reason I made up my mind to try the plank hip dip, which is said to be one of the most challenging plank variations. In order to have an authentic assessment of the maneuver, I was ready to perform 50 plank hip dips every day in the span of one week. The question which is asked is often “from where can a man/woman/male/female get the kind/certain of things that may he/she ?” Is this what the problem is/are my weak core?
It would be good to note that most fitness coaches do not suggest doing the same exercise for a particular muscle group every day albeit for their training session of the same day. While the method of building muscle is to allow them to grow during the resting period with recovery, forcing them to overwork by training intensively or using excess stress can cause them to grow more, hence the rate of muscle gain would be slower. Throughout the entire week when I decided to run a marathon, I was careful to exclude heavy core exercises but did maintain constant strength training.
What Exactly Are Plank Hip Dips?
Plank hip dips are a new variation of the plank that is an effective exercise for the oblique muscles group that is located on the sides of your body. They also require more stabilizing work from the transverse abdominis and provide a shoulder and back workout beyond your expectation. Basically, to make a plank hip dip, take a plank position, either on your forearms or the full high plank to add difficulty. It will soon over the hips and into the torso, but keep in mind that you have to do it in a slow manner and with head and heels in straight lines. A simple thing… with the initial repetitions, the burn is going to get a bit unusual.
Day 1: Overwhelmed By My Overconfidence
At the beginning when I did the first 10 reps, I felt as if I was doing nothing. Comparing it with other challenges I had already tried like the 100 plank jacks, this looked more a piece of cake. I had only reached the 50-rep mark when my midsection started feeling awkward and that’s when I acknowledged that this workout was so much more than it meets the eye. A friend and a personal trainer, the latter, in particular, reminded me to maintain my focus on my form — the movement should mostly come from the abs, and the hips provide just a little support if any.
Day 2: The Shoulders, The Principal
My shoulders were the first to start complaining on day two. It seems that this exercise is supposed to train the abs but instead it gives the shoulders a really tough time of keeping you still. The initial step I took was to divide the 50 reps I wanted to complete into two rounds 25 each, and accompanied by this I changed the position from the straight arm to the forearm on the second set thus I diminished the load concerning pains and that was what really worked for me.
Day 3: One Step Closer to the Goal (or a Little Less Worse)
The movement seemed to be much easier by the third day, and I was definitely enjoying the routine. I even took a short recording of myself to make sure my form was right and realized I was allowing myself some little breaches, such as moving my feet outside my normal stance. Moving the feet back to the hip-width not only made the dips much grueling but also gave me a real picture that I still had a way to go in accomplishing this and that after the two days I was not so advanced as I had thought.
Days 5 and 6: Taking a Different Path
I had already gotten to the point of feeling bored out of sheer repetition by day five. I felt that doing it in a more challenging way would be a great decision so I decided to increase the reps to 60 on day five and go for 70 on day six. The obliques, of course, did not appreciate the fact, but it did keep me alert and also made me concentrate on slow and controlled movements instead of the quick stuff which resulted in them being quick to give in.
Day 7: Slowing It Down for a Serious Challenge
For the last day, I was back to 50 reps but at a velocity which represented only 40% of my max. Going relatively slower, I waited at the bottom of each dip for 3 seconds to extend the time of the exercise and bring more tension to the muscles. This was sheer madness. The slow rate of the movement trapped my stabilizers into overusing, and at the end, my core had got the feeling that it was in flames.
What I Learned After a Week of Plank Hip Dips
Will seven days full of plank hip dips be good enough to give me a chiseled body? Not really. As any fitness instructor will tell you, ripped abs are generally about having a low fat percentage, not doing multiple reps of the same core exercise. Nevertheless, this test resulted in my obliques being stronger and more resistant. I find it beneficial in my case, since I’m someone who trains for long-distance running, having this extra core strength that is rotational to be able to improve my running posture and have endurance.
What are your thoughts? Have plank hip dips taken up a permanent place in my core training? Absolutely yes! Not only are they the best way to train the abdominal muscles but they are also simple, and you don’t need any equipment. However, ensure good form, allow your body to rest, and be patient with yourself if you try such a challenge.
