“Side Plank Dips” Workout for Women:

Introduction :

The side plank dips workout is a hidden gem that every woman should think about adding to her exercise routine. It helps build a strong and toned core. This focused exercise not only works the obliques and rectus abdominis, but it also makes the body more stable and improves balance. In this in-depth guide, we’ll talk about the benefits of side plank dips, how to do them properly step-by-step, variations for people of all fitness levels, and important tips for getting the most out of them.

Side plank dips have many benefits,Some of the most important benefits are:

Core Strengthening: Side plank dips work on the oblique muscles in particular. This helps you get a well-defined midsection and a stronger core.

Balance and stability are improved when you hold a side plank pose and dip your hips. This challenges your balance and stability and improves your control of your whole body.

Injury Prevention: Strengthening your oblique muscles can help you stand up straighter and better balance your spine, which can lower your risk of back pain and other injuries.

Functional Strength: The movement pattern mimics real-life motions, making your core stronger for daily activities and sports.

Step-by-step instructions on how to do side plank dips :

Position to start: Lie on your side with your arm right under your shoulder and your legs spread out. Put your feet one on top of the other.

Lift into Side Plank: Press through your forearm and lift your hips off the ground, making a straight line from your head to your feet. Keep your body steady by engaging your core.

Dip: Bring your hips slowly down toward the ground, but don’t touch it. Don’t let your body sag by keeping your core strong.

Push through your elbow and lift your hips back up to the side plank position to return to the starting position. This is the end of one repeat.

Switch Sides: Once you’ve done the number of reps you want on one side, switch to the other side and do the same thing again.

Changes for All Levels of Fitness :

  • Side plank dips can be done in different ways that fit your fitness level, whether you’re a beginner or an expert.
  • Modified Side Plank Dips: Instead of keeping your legs straight, start with your knees bent and touch the ground. This makes the workout less hard and lets you focus on good form.
  • Side Plank with Leg Lift: Lifting your top leg while doing dips adds an extra challenge. This works the hip abductors and makes the exercise harder.
  • Weighted Side Plank Dips: People who are more experienced can add resistance by holding a dumbbell or kettlebell in their open hand.
  • Dynamic Side Plank Dips: Instead of staying in the dipped position, do controlled dips over and over for a more challenging dynamic move.

How to Get the Best Results

For the most out of your side plank dips workout, you should:

  • Maintain Proper Alignment: To get the most out of your core, keep your body in a straight line from your head to your feet.
  • Control the Movements: Make sure to move slowly and deliberately to avoid getting hurt by spinning or jerking.
  • Mindfully breathe in when you lower your hips and out when you raise them back up. Stability is improved by breathing in a regular pattern.
  • Start Slowly: If you have never done side plank dips before, start with fewer reps and add more as your strength grows.
  • Combine with a Well-Rounded program: Side plank dips should be part of a well-rounded fitness program that includes both cardio and strength training for the whole body.


The side plank dips workout is a great way for women to work on their side muscles, improve their core strength, and take their fitness to the next level. Side plank dips can be added to your routine safely and successfully if you follow the step-by-step guide, try out different variations, and use the tips given. Remember that you can only reach your exercise goals if you keep at it and use the right form. So, accept the challenge, be proud of how far you’ve come, and enjoy the benefits of this powerful exercise.

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