Hip Dip Exercise

Written By: Todd Kuslikis
October 07, 2011

This oblique workout is one of the most effective ways of strengthen your upper and lower obliques. I particularly love this workout because it targets your love handles and blasts them in a way unlike any other exercise. By lowering and raising your obliques through a full range of motion throughout the workout, you tear muscle fiber tissue along the full length of the obliques, both lower and upper obliques.




Important note: Many people believe that they will get rid of their love handles and get a six-pack abs simply by doing exercise. This is totally incorrect. The food that you put in your body is MORE important than exercise in terms of developing a six pack. There’s a great video that I highly recommend watching called the 7 Odd Foods That Kill Stomach Fat. Any one looking to tighten up their midsection should definitely watch it.

How to do the Hip Dip Exercise:

In order to properly perform this exercise. Place your hand on the ground with your legs straight out. Your body will be perpendicular to the ground. Lower your obliques until they almost touch the ground. Then immediately raise them high up into the air. Repeat.

Muscle group worked:

Obliques, shoulders

Target Repetitions for Muscle Growth: 6-8

Target Repetitions for Muscle Tone/Endurance: 8-12

Why the Hip Dip Exercise works:

This workout works so well for strengthening the obliques because it focuses directly on the oblique muscle groups. And since you are moving your body through a full range of motion throughout the workout, you tear more muscle tissue.


The best tip for this exercise is to go through a full range of motion. The deeper you go toward the ground and the higher you go toward the sky, the more of an oblique workout you will get.


Breath out as your obliques go toward the sky. Breath in as they go toward the floor. It is is also important to stop this exercise if you are feeling pain in the shoulder. This places strain on this area as well so be careful.


Disclaimer: Talk to your primary care physician before beginning any exercise regimen.

Knee health score 3
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1 Comment
  1. David

    great and simple execercise, thank you for sharing.

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