The stability ball hip dip is similar to the stability bar T-plank. But instead of using a high arm position, the hip dip uses a bent arm with the elbow on the floor. Look at day 15 for the side plank dips without the stability ball.
HOW TO…
- Lie down sideways on the yoga mat with your legs extended.
- Place the stability ball between your legs. Place it as low as possible between your feet, but not so low that you cannot control it anymore.
- Raise your upper body slightly, and place your arm under your body, with your elbow on the floor.
- Place the hand of your other arm on your side.
- Now raise your hips to make a sideways plank.
- Hold for 3 seconds and then lower your hips back onto the yoga mat.
- Repeat a few times before you switch sides.
Progression: Perform the Stability Ball Hip Dip 10 times on one side, holding the pose for 3 seconds. Then switch and do the same on the other side.
Variation: Too hard? Try using a smaller exercise ball first to practice the movement and make it a little easier. Too easy? Try to lower your hips without actually touching the floor.