Side Bridge
strength beginner core static
Instructions
- Lie on your side on a mat with your legs stacked and straight. Place your supporting elbow directly under your shoulder, forearm flat on the floor and perpendicular to your body. This is your starting position.
- Brace your core and lift your hips off the floor until your body forms a straight line from head to ankles. Breathe out as you rise.
- Hold the position, keeping your hips high and your shoulders stacked. Do not let the top hip roll forward or the bottom hip sag.
- Breathe normally throughout and hold for the recommended amount of time.
- Lower your hips back to the floor under control, then switch sides and repeat. Tip: if the full version is too demanding, bend your knees and support yourself on them instead of your feet.
Set timer
30 seconds under load. Rest between sets:
0:00
Primary Muscles
abdominals
Secondary Muscles
shoulders