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Side Bridge

Exercise Profile

Body PartWaist
EquipmentBody weight
Primary MusclesObliques
Secondary Muscles, Adductor Longus, Gluteus Medius, Gracilis, Iliopsoas, Levator Scapulae, Pectineous, Serratus Anterior, Tensor Fasciae Latae
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Introduction to the Side Bridge

The Side Bridge is a highly effective core-strengthening exercise that targets obliques, lower back, and hips, aiding in improved balance and stability. It is suitable for individuals at all fitness levels, from beginners to advanced athletes, as it can be modified to match one's ability. People would want to incorporate the Side Bridge into their fitness regimen for its ability to enhance core strength, improve posture, and reduce the risk of back and spinal injuries.

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

  • Prop your upper body up on your elbow and forearm, which should be positioned directly under your shoulder.
  • Tighten your core and lift your hips off the floor until your body forms a straight line from your head to your feet.
  • Hold this position for a few seconds, ensuring that your hips do not drop.
  • Slowly lower your body back down to the starting position and repeat the exercise on the other side.

Tips for Performing Side Bridge

  • **Engage Your Core**: One common mistake is not engaging the core muscles properly. The side bridge is a core exercise, so make sure you're contracting your abs throughout the movement. This will help stabilize your body and make the exercise more effective.
  • **Avoid Sagging Hips**: Another common mistake is letting your hips sag towards the floor. To avoid this, actively push your hips upwards, creating a straight line from your head to your feet. This will ensure you're working the right muscles and not putting unnecessary strain on your back.
  • **Controlled Movements**: Don't rush the exercise. The side bridge should be performed in a slow, controlled manner. This will help you maintain proper form

Side Bridge FAQs

Can beginners do the Side Bridge?

Yes, beginners can do the Side Bridge exercise. It's a great core workout that targets the obliques, but it's important to start slow and maintain proper form. Beginners can modify the exercise by bending their knees and gradually work up to the full version. As with any exercise, it's important to listen to your body and not push beyond your comfort level.

What are common variations of the Side Bridge?

  • The Twisting Side Bridge: This variation involves rotating the torso and reaching under the body with the top arm, then returning back to the starting position.
  • The Side Bridge with Arm Reach: This involves extending the top arm overhead and then sweeping it down and under the body.
  • The Side Bridge with Hip Dip: This variation involves lowering the hips towards the ground and then lifting them back up to the starting position.
  • The Side Bridge with Knee Tuck: This involves tucking the top knee towards the chest while maintaining the side bridge position.

What are good complementing exercises for the Side Bridge?

  • Russian Twists can complement Side Bridges by targeting the oblique muscles, which are also engaged in Side Bridges, thus improving balance and rotational strength.
  • Bird Dogs can be a good addition to Side Bridges as they work on the lower back and abdominal muscles, improving core strength and stability which are essential for performing Side Bridges effectively.

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