{"id":3011,"date":"2022-02-22T11:13:00","date_gmt":"2022-02-22T19:13:00","guid":{"rendered":"http:\/\/members.befinallyfit.com\/?p=867"},"modified":"2022-02-11T06:52:52","modified_gmt":"2022-02-11T14:52:52","slug":"side-plank-dips","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/side-plank-dips\/","title":{"rendered":"Day 15 – Side Plank Dips"},"content":{"rendered":"

\"Side<\/p>\n

HOW TO…<\/strong><\/p>\n

    \n
  1. Position yourself into High Plank<\/a>.<\/li>\n
  2. Lower yourself to Forearm Plank<\/a>.<\/li>\n
  3. Slowly turn to your right side by… (a) turning your left arm to the right, (b) stacking your right leg on top of your left leg, and (c) placing your right hand on your waist.<\/li>\n
  4. Ensure that your hips are NOT<\/span> sagging or lowering to the ground. Your body should form a straight line from your heels to your head.<\/li>\n
  5. Now, lower or ‘dip’ your hips to the mat.<\/li>\n
  6. Raise your hips again until your body performs a straight line.<\/li>\n
  7. Repeat 3x before you turn and switch sides.<\/li>\n<\/ol>\n

    Progression:<\/strong><\/span> Perform side plank dips on one side 10x before you switch sides. Speed is NOT the point here. Proper form and technique are the key.<\/p>\n

    Variation:<\/strong><\/span> Too hard? Lower or ‘dip’ your hips just a little bit (no need to touch the ground just yet).<\/p>\n

    Challenge:<\/strong><\/span>
    \nForearm plank for 10 seconds.
    \nSide plank to the right, and dip 10x.
    \nReturn to starting position.
    \nSide plank to the left, and dip 10x.
    \nThis is one set. Repeat 3x.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Side Plank Dips<\/p>\n","protected":false},"author":2,"featured_media":2823,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178],"class_list":["post-3011","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-planking","tag-plank","post_format-post-format-image"],"_links":{"self":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/3011","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/comments?post=3011"}],"version-history":[{"count":2,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/3011\/revisions"}],"predecessor-version":[{"id":3171,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/3011\/revisions\/3171"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2823"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=3011"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=3011"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=3011"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}