Skip Nav

How to Do Plank Hip Dips

Trainers Everywhere Love This Ab Move For a Tight Waist

We love going to all sorts of workouts, from barre to boot camps, Pilates to dance cardio, and everything in between. But lately we've been noticing a common thread in ab day across all our classes — the hip dip.

The elbow plank hip dip is a waist-whittling, ab-sculpting move that trainers LOVE to use for carving out the waistline. We chatted with Shelley Sinegal, San Francisco trainer at Barry's Bootcamp FiDi, who demonstrated for us (see above). Shelley says to "think about arcing the hips like a rainbow when moving from side to side — think 'up and over.'"

  • From an elbow plank, slowly rotate the spine to lower your left hip to just above the floor (about one to two inches from the ground). Come back to elbow plank.
  • Now lower the right hip toward the floor. This counts as one rep.
  • Do as many reps as you can for 20 seconds.
Image Source: Barry's Bootcamp
Latest Fitness
All the Latest From Ryan Reynolds