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Side Bridge

Comments

Directions:

Preperation/body position

  1. Place mat on floor.
  2. Lie on side, propping yourself up by resting forearm on the floor (facing perpendicular to body), with legs straight and resting along floor.

Excution/Movement

  1. Keeping elbow stationary throughout execution, lift hip and thigh off the floor.
  2. Do not lean forward or backwards during execution.
  3. Maintain good body posture throughout.
  4. Return back to starting position by allowing thighs and hip to lower back to floor.
  5. Repeat for desired number of repetitions.
  6. Repeat on other side.

Comments

The side bridge is an exercise that recruits the obliques, via lateral flexion of the spine. The exercise is an effective outlet for those with limited equipment.

The side bridge will not aid in fat loss efforts. Performing the side bridge will provide stimulus for hypertrophy to occur, but will not aid in the goal of having a trimmer waist. Spot reduction of body fat is not possible, and this goal is achieved by diet and cardiovascular activities.

Information

Targets

Stablisers and secondary targets

Similiar Exercises

Home Training Alternative/Limited Equipment

  • n/a

Sport Uses

The obliques are recruited during flexion, lateral flexion and rotation of the spine. These actions are used a lot during throwing executions, especially during the likes of bowling in cricket.

Flexion of the spine is important in sports such as various martial arts, swimming, gymnastics, football throw ins, throwing events, and movements in boxing and kickboxing.

A strong midsection is important in many sports, and also for injury prevention.