Side Bridge
Differentiation: Mechanics
This variation of a Side Bend exercise is unique. Here is how: you lie on your side with your hips elevated | and only one foot | and one forearm touching the floor. The body position creates a bridge. This exercise builds core strength using an isometric contraction, | mainly targeting your oblique muscles. You also you perform reps on one side for a full set, | then switch positions to your other side. Working individual sides allows you to focus on each side individually.
Starting Position
To get into starting position, do this...
1) Locate an area of the gym with ample floor space to perform the exercise.
2) Place a padded exercise mat on the floor.
3) Lie sideways on the exercise mat...
4) ...with your ankles together
5) Position the underside of your left forearm and elbow perpendicular to your torso on the floor.
6) Raise your torso - so that your arm is supporting your torso.
7) Bend your right elbow and place your right hand on your right hip.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) With your body weight on your left arm and feet, gradually lift your hips and thighs off the floor as far as you can.
3) Hold this position for a count of two to four seconds.
4) Then, gradually lower your body to the floor.
5) Repeat this exercise until you are able to hold your hips and thighs off the floor for a count of 10 seconds on each side.
6) Then, roll over and repeat the exercise, supporting your body with your right forearm and elbow.
Proper Form
Pay special attention to following proper form by...
Keep your head and neck straight when lowering your upper body.
Be sure to contract your abs during every rep so you properly engage your core.
Gear Advice
To perform this exercise, it is best to use an exercise mat. If you want to perform this exercise at home, or you do not want to use the dirty pads at your gym, we have listed a link below to Valeo brand Exercise Mat - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Valeo Exercise Mat | $17.51 |
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