Side Plank Deficit Hip Dips / Raises

Start in a low side plank with your feet up on a bench and your forearm perpendicular to your torso. Hold you top hand on your hip and dip your hips all the way down until they tap the floor and then flex your obliques as you raise your hip as high as you can go. You will be abducting the shoulder when you do this so you should feel this in your shoulder, obliques, serratus, and even the lats as well. I like to keep a slight bend in my hips so I can get a little more range of motion out of these and more abdominal activation.