The Side Bridge exercise is a core strengthening exercise that primarily targets the muscles of the sides of the torso, including the obliques and the transverse abdominis. It also engages the muscles of the hips and shoulders for stability.
How to perform
To perform a Side Bridge, follow these step-by-step instructions:1. Start by lying on your side with your legs stacked on top of each other. Place your elbow directly beneath your shoulder and prop yourself up so that your body forms a straight line from your head to your feet.
2. Engage your core muscles and lift your hips off the ground until your body is in a straight line. Your top hand can be placed on your hip or extended towards the ceiling for balance.
3. Hold this position for 20-30 seconds, or as long as you can maintain proper form. Focus on keeping your core tight and your hips lifted throughout the exercise.
4. Lower your hips back down to the starting position and switch sides to repeat the exercise on the other side.
5. Aim to perform 2-3 sets of 10-15 repetitions on each side, gradually increasing the duration of the hold as you build strength.
As you become more advanced, you can increase the difficulty of the Side Bridge by lifting your top leg or arm while holding the position, or by incorporating dynamic movements such as hip dips or rotations. Be sure to maintain proper form and listen to your body to prevent any strain or injury.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.