Watch side bridge HD exercise demonstration video. For over 50 pre-designed workouts you can bring straight to the gym, view EMG’s Workout Routines.
Directions:
Step 1. Lying on your side, prop yourself up on your elbow and forearm. Your elbow should be lined up with your shoulder and your feet should be stacked on top of one another.
Step 2. Pick your hips up so that your body is in a straight line and keep your upper hand on your hip. Look straight ahead so that your shoulder does not roll forward. Hold for 30-60 seconds.
Step 3. Then, flip over and repeat on the opposite side.
Notes:
The side bridge is a core exercise to strengthen the oblique muscles. Bridges work the core muscle differently than repetition exercises. When performing this exercise, it is important to keep the muscle tense throughout the exercise. Bridges work the stabilizer muscles, so they can be a more complete core workout. Shaking is normal when performing a side bridge. The feet are usually placed on top of each other during the exercise. This may cause ankle pain for some users. If that is the case, the feet can be placed one in front of the other to create a wider base for balancing. The amount of time spent on each side should be equal.
Updated: April 4th, 2015
