Side Bridge (version 2)
The Side Bridge (version 2) is a fantastic exercise that primarily targets the muscles of the core, specifically the obliques and the muscles of the hip. This exercise is a variation of the traditional side plank, which adds an extra challenge to your core stability and strength. To perform the Side Bridge (version 2), start by lying on your side with your elbow directly beneath your shoulder. Place your forearm on the floor and stack your feet on top of each other. Lift your hips off the ground, creating a straight line from your head to your heels. Engage your core and hold this position for a specific amount of time, or until fatigue. This exercise is highly effective for building core strength, improving stability, and enhancing overall posture. It also helps to develop the muscles of the hip, including the glutes and the hip abductors. By incorporating the Side Bridge (version 2) into your fitness routine, you can achieve a stronger and more stable core, which is essential for everyday activities and other exercises. Remember, it's important to maintain proper form and alignment throughout the exercise. Avoid sinking or sagging at the hips and keep your body in a straight line. Gradually increase the duration or level of difficulty as you become stronger and more comfortable with the exercise. (Note: Always consult with a fitness professional or a physician before attempting any new exercise, especially if you have any pre-existing medical conditions or injuries.)
- Start by lying on your side with your legs straight and stacked on top of each other.
- Place your elbow directly under your shoulder and prop yourself up, keeping your forearm perpendicular to the ground.
- Engage your core muscles and lift your hips off the ground, creating a straight line from your head to your feet.
- Hold this position for the recommended duration, making sure to keep your body aligned and your core engaged.
- Repeat on the other side to complete one set.
Tips & Tricks
- Engage your core muscles throughout the exercise to maintain stability.
- Focus on aligning your body in a straight line from head to toes.
- Breathe naturally and avoid holding your breath during the exercise.
- Start with a shorter hold time and gradually increase the duration as you get stronger.
- Be mindful of your shoulder position and avoid shrugging or hunching.
- Keep your neck relaxed and avoid straining or looking down.
- Modify the exercise by bending your bottom knee to provide additional support if needed.
- Try incorporating variations such as lifting the top leg or arm to add more challenge.
- Avoid excessive rocking or swaying by engaging your oblique muscles.
- Listen to your body and stop if you experience any pain or discomfort.