The Side Plank Dip Challenge: How I Got Stronger in Just One Week

I've always been a bit of a wimp when it comes to core exercises. I can do a few sit-ups and crunches, but I've never been able to hold a plank for very long. So when I saw a challenge on Instagram that involved doing 70 side plank dips every day for a week, I was skeptical.

But I decided to give it a try anyway. I figured that even if I couldn't do all 70 dips on the first day, I could at least start with a few and gradually work my way up.

The first day was tough. I could only do 20 dips per side. But by the end of the week, I was able to do 70 dips per side with ease.

I was amazed at how much stronger my core felt after just one week of doing side plank dips. I also noticed that my balance had improved, and I was no longer as prone to back pain.

If you're looking for a challenge that will help you strengthen your core, I highly recommend trying the Side Plank Dip Challenge. It's a tough workout, but it's definitely worth it.

What are side plank dips?

Side plank dips are a bodyweight exercise that works your core, shoulders, and arms. To do a side plank dip, start in a side plank position with your forearm on the ground and your body in a straight line from your head to your heels. Then, slowly lower your body down until your elbow is bent at a 90-degree angle. Push back up to the starting position and repeat.

How to do the Side Plank Dip Challenge

The Side Plank Dip Challenge involves doing 70 side plank dips every day for a week. You can do the dips in sets of 10, 15, or 20, depending on your fitness level. If you find that you can't do all 70 dips on the first day, don't worry. Just start with as many as you can do and gradually increase the number of dips you do each day.

Here are some tips for doing the Side Plank Dip Challenge:

Start slowly and gradually increase the number of reps you do each day.
Make sure to keep your body in a straight line from your head to your heels.
Engage your core and glutes to help you maintain your balance.
If you start to feel pain, stop immediately.

Benefits of doing side plank dips

Side plank dips are a great way to strengthen your core. The core is made up of many muscles that work together to stabilize your spine and pelvis. Side plank dips are a great way to strengthen these muscles, which can help improve your posture, reduce back pain, and improve your athletic performance.

In addition to strengthening your core, side plank dips can also help improve your balance and coordination. This is because side plank dips require you to maintain a stable position while using your core to support your body weight.

Finally, side plank dips can also help tone your arms and shoulders. This is because side plank dips work your arms and shoulders in addition to your core.

Variations of side plank dips

If you find that the regular side plank dip is too challenging, you can try some of these variations:

Start with your knees on the ground. This will make the exercise easier.
Rest your forearm on a high surface, such as a bench or table. This will also make the exercise easier.
Use a resistance band to help you maintain your balance. This is a great option if you find that you are struggling to maintain your balance during side plank dips.

As you get stronger, you can try these variations:

Do single-leg side plank dips. This will challenge your balance and core even more.
Lift your top leg off the ground. This will also challenge your balance and core.
Do side plank dips with a weight in your hand. This will add resistance and make the exercise even more challenging.

Conclusion

Side plank dips are a great way to strengthen your core and improve your overall fitness. If you're looking for a challenge that will help you reach your fitness goals, I highly recommend trying the Side Plank Dip Challenge.