I did 70 side dives every day for a week – here are my results

Side plank dips combine side plank and hip dips into a plank variation, sculpting stronger core muscles and strengthening your back and shoulders. I did 70 reps per side every day for a week to see what movement could do for my life (spoiler, sadly, no dramatic changes in seven days).

To perform a hip side plank, simply hold a side plank with your elbow resting under your shoulder, then slowly lower your hip back to the floor and bring it back up again. Obviously, the movement takes more work than that to keep your body stable, but do it safely and you’ll be strengthening several muscle groups at once.

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