Side Plank Hip Dip 1
Side Plank Hip Dip 1 er en styrkeøvelse med egen kropsvægt, der fokuserer på de skrå mavemuskler. Den sænkende og løftende bevægelse fra sideplanke-positionen aktiverer den laterale core dynamisk og udfordrer stabiliteten i både hofter og skuldre.
Sådan gør du
- Indtag en sideplanke på albuen med albuen placeret direkte under skulderen og kroppen i en lige linje.
- Sænk hoften kontrolleret mod gulvet.
- Løft hoften tilbage til startpositionen i en lige planke, mens du spænder i de skrå mavemuskler.
- Gentag det ønskede antal gange.
- Skift side og gentag øvelsen.
Teknik-tips
- Keep your elbow directly beneath your shoulder.
- Stack your feet or stagger them slightly for balance.
- Engage your core to maintain a straight line from head to heels.
- Lower your hips smoothly toward the floor without touching down hard.
- Drive your hips upward using your side waist muscles.
Vejrtrækning: Exhale as you lift your hips up to the starting position, and inhale as you lower them down.
Almindelige fejl
- Letting the shoulder collapse inward, which puts extra stress on the shoulder joint and reduces oblique engagement.
- Moving too fast with momentum, which prevents the target muscles from doing the work.
- Sagging the hips forward or backward, which misaligns the spine and weakens the plank position.
Aktiverede muskler
Primære: skrå mavemuskler. Sekundære: mavemuskler, skuldre.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 10–12 reps per side, rest 60 s
Tab dig
3 sets × 10–15 reps per side, rest 45 s
Opbyg muskelmasse
3 sets × 8–12 reps per side, rest 60 s
Lettere, sværere og alternativer
Gør den lettere
Gør den sværere
Pas på, hvis…
- If you feel sharp shoulder or lower back discomfort, ease off and choose a gentler option.
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What should I do if my shoulder hurts during the side plank?
Check that your elbow is positioned directly beneath your shoulder and that you are actively pushing the floor away. If discomfort persists, try a regression like the kneeling side plank.
How many times a week can I do side plank hip dips?
You can safely include them 2 to 3 times a week as part of your core or full-body routine, allowing a day of rest between sessions.
Where should I feel this exercise working?
You should feel your obliques along the side of your waist working to lift your hips, as well as your shoulder and outer hip stabilizing your body.