Plank Hip Dips
To do the Plank Hip Dips, set up on your forearms and either your knees (beginner) or toes (advanced). Your elbows should be under your shoulders and your body should be in a nice straight line from your head to your heels or knees. Squeeze your glutes and keep your core tight with your belly button drawn in toward your spine. Do not let your hips sag or your butt go up toward the ceiling.
Then rotate, dropping your hips toward one side. Try to touch the ground as you rotate without your hips sagging or butt going up in the air. Also, do not let your elbows come up off the ground.
Come back center then drop your hip to the other side. Alternate hip touches until all reps are complete.
You will feel everything twisting even down to your feet or knees. Do not let yourself go all the way over. Make sure to control the twists and just touch the hip down before twisting to the other side.