A Typical Session
16 Min
Warm-up
3m
Main Set
10m
Cooldown
3m
7 kcal
/ min (est.)
3 × 15 per side
sets × reps
Why this exercise
Difficulty: Intermediate
Targets the obliques for a defined waistline while building core stability.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15 per side
Rest
45s
How to Perform
- 1.Start in forearm plank position.
- 2.Rotate hips and dip them toward the floor on one side.
- 3.Return to center and dip to the other side.
- 4.Alternate sides in a controlled motion.
Pro Tips
- •Keep core tight throughout.
- •Don't drop hips to the floor.
- •Move with control.
Equipment
Mat
Safety
Stop if lower back feels strained.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.