Side Bridge

What is Side Bridge? The side bridge is a core strengthening exercise that targets the obliques, transverse abdominis, and muscles along the spine. It helps improve core stability, balance, and posture.

Tutorial

1. Start by lying on your side with your elbow directly below your shoulder and legs extended.
2. Engage your core muscles and lift your hips off the ground, creating a straight line from your head to your feet.
3. Hold this position for the recommended duration.
4. Switch sides and repeat the exercise.

Common Mistakes

• Dropping the hips: Keep your body in a straight line to effectively engage your core muscles.

• Placing the elbow too far forward: Ensure your elbow is directly below your shoulder to prevent strain. - Holding your breath: Remember to breathe steadily throughout the exercise to maintain proper form and oxygen flow.

Tips for Better Results

• Focus on proper form over duration. Start with shorter holds and gradually increase as you build strength.

• Keep your neck in a neutral position to avoid strain. - Engage your core muscles by imagining pulling your belly button towards your spine.

Muscles Worked

• Obliques - Transverse abdominis - Erector spinae (lower back muscles) - Quadratus lumborum