Dips Side-Plank

Positioning

• Start by lying on your side on a mat, stacking your legs and feet.

• Prop your upper body up by placing your forearm directly beneath your shoulder. The elbow should be firmly planted, forming a 90-degree angle.

• Bend your bottom knee to add stability, while keeping your top leg fully extended. Alternatively, for a more challenging variation, both legs can remain fully extended.

Movement

• Engaging your obliques, lift your hips off the floor until your body forms a straight line from your head to your feet (or knees, if using a modified stance).

• In a controlled motion, lower your hips nearly to the mat without resting fully on it.

• Immediately push your hips back up, focusing on contracting the obliques on the side facing the floor.

• Keep your core braced throughout the set to maintain proper alignment and avoid arching your back.