Side plank base, dip and lift the hip, oblique pump.
Keep your body in one plane, no rolling forward or back as you lift.
Instead of holding a static side plank, you lower your bottom hip toward the floor and drive it back up, turning the oblique hold into a full contraction and stretch on every rep. That dip and lift takes the side of your core through actual range, which a plain hold never does. One side at a time, the burn arrives quickly and honestly.
They train different things. The hold builds endurance in a fixed position, the dips move your obliques through a stretch and contraction, which many people find better for actually building the muscle. Use both.
Toward the floor without touching it, then drive back to the straight line or slightly above. Range you can control is the target, tapping the floor and bouncing off it is not.
The movement should happen purely up and down in one plane, and rolling means your body is cheating around the hard part. Stack your shoulders, slow the tempo, and shorten the dip until you can stay in line.
