Plank, then dip side to side.
Dip with control from your obliques, don't let your hips actually touch down.
Plank hip dips add a controlled rotation to a forearm plank, tipping your hips toward the floor on one side and then the other so your obliques take turns lengthening and pulling you back to centre. The rest of the trunk stays braced the entire time, so you get rotation control layered on top of a standard plank hold. It is a simple, equipment-free way to give the sides of your core a proper job.
The obliques. A standard plank mostly resists sagging, while the dip and return adds controlled rotation, so the sides of your core do the moving and the braking.
No, dip toward the floor and stop just short. Touching down usually means you have dumped tension and the rep loses its control.
Check your elbows are stacked directly under your shoulders and that you are not sinking between your shoulder blades. If they still fade first, break the work into shorter, crisper sets.
