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Side Bridge

Exercise Profile

Body PartQuadriceps, Thighs
EquipmentBody weight
Primary MusclesObliques, Quadriceps
Secondary Muscles, Adductor Longus, Gluteus Medius, Gracilis, Iliopsoas, Pectineous, Tensor Fasciae Latae
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Introduction to the Side Bridge

The Side Bridge is a beneficial exercise that primarily targets the oblique muscles, helping to strengthen the core, improve balance, and enhance flexibility. It's suitable for individuals at all fitness levels, especially those seeking to enhance their core stability and posture. People would want to perform this exercise as it not only aids in maintaining a healthy back and reducing lower back pain, but also contributes to an overall well-toned body.

Performing the: A Step-by-Step Tutorial Side Bridge

  • Prop your upper body up on your elbow and forearm, which should be directly under your shoulder.
  • Tighten your abdominal muscles and lift your hips off the floor until your body forms a straight line from your ankles to your shoulders.
  • Hold this position for a few seconds while keeping your neck and spine in a neutral position.
  • Slowly lower your body back down to the starting position and repeat the exercise on the other side.

Tips for Performing Side Bridge

  • Engage Core Muscles: It's important to engage your core muscles during the entire duration of the exercise. This will not only help to stabilize your body but also ensure that the right muscles are being targeted. A common mistake is forgetting to engage the core and instead putting too much pressure on the shoulder or arm.
  • Proper Breathing: Remember to breathe normally throughout the exercise. Holding your breath can cause unnecessary tension and strain.
  • Gradual Progression: If you're new to the exercise, start by holding the position for a short amount of time and gradually increase as you build strength. Trying to hold the position for too long before you're ready can lead to poor

Side Bridge FAQs

Can beginners do the Side Bridge?

Yes, beginners can do the Side Bridge exercise. However, it's important to start slowly and ensure proper form to avoid injury. The Side Bridge primarily targets the oblique muscles and also engages the shoulders, hips, and core. Beginners may start by holding the position for a few seconds and gradually increase the duration as their strength improves. It's also recommended to have a fitness professional guide you initially to make sure you are doing it correctly.

What are common variations of the Side Bridge?

  • Extended Arm Side Bridge: Instead of resting on your forearm, you extend your arm fully, resting only on your hand, which increases the difficulty and engages your shoulder muscles more.
  • Side Bridge with Hip Dip: In this variation, you lower your hips towards the ground and then lift them back up to the starting position, which adds a dynamic element to the exercise.
  • Side Bridge with Rotation: This variation involves rotating your torso and reaching under your body with your top arm, then returning to the starting position, which increases the engagement of your core muscles.
  • Side Bridge with Knee Tuck: In this variation, you tuck your top knee towards your chest and then extend it back out, which adds a challenge for your leg and core muscles.

What are good complementing exercises for the Side Bridge?

  • Russian Twists can enhance the benefits of Side Bridge by targeting the oblique muscles more intensively, promoting rotational strength and stability that can help improve the control and duration of the Side Bridge.
  • Bird Dog exercise is a great complementary exercise to Side Bridge as it works on the lower back and abdominal muscles, improving balance and stability which are essential for performing the Side Bridge correctly.

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