Side Bridge with Arm Leg Swing

Side Bridge with Arm Leg Swing is a dynamic exercise that targets the core, specifically the obliques, glutes, and shoulder muscles. This exercise is challenging yet highly effective for improving core strength, stability, and overall body control. To perform the Side Bridge with Arm Leg Swing, you start by lying on your side with your forearm on the ground and your elbow directly under your shoulder. Keep your legs straight and stacked on top of each other. Lift your hips off the ground, creating a straight line from your head to your heels. This is the starting position. Next, extend your top arm straight towards the ceiling, while simultaneously swinging your top leg forward and backward. Ensure that your core remains engaged and your body maintains a straight line throughout the movement. The swinging motion of the arm and leg helps to challenge and engage the oblique muscles on the side of your body, while the balance and stability required work your core and glutes. It also engages the shoulder muscles, adding an extra element of upper body strength and coordination. Incorporating the Side Bridge with Arm Leg Swing into your workout routine can help improve your overall athletic performance, enhance core strength and stability, and assist in injury prevention. Remember to start with proper form and gradually increase the difficulty or duration as you become stronger and more comfortable with the exercise. As always, it is important to listen to your body and never push through pain or discomfort. If you have any pre-existing injuries or health concerns, consult with a fitness professional to determine if this exercise is suitable for you. Happy swinging!

Instructions

• Start by lying on your side with your elbow directly under your shoulder and your legs fully extended.
• Engage your core muscles by drawing your belly button in towards your spine.
• Lift your hips off the ground, creating a straight line from your head to your feet.
• Extend your top arm straight up towards the ceiling.
• From this position, swing your top leg forward and backward in a controlled manner, maintaining stability in your core.
• Ensure that your body remains aligned throughout the movement, avoiding any rotation or excessive movement.
• Perform the desired number of swings with your top leg, then switch sides and repeat the exercise.

Tips & Tricks

• Focus on maintaining a stable spine throughout the exercise
• Engage your core by drawing your belly button in towards your spine
• Keep your shoulders down and away from your ears
• Use controlled movements during the arm and leg swings
• Start with a lighter weight and gradually increase as you build strength
• Ensure proper form and alignment to avoid injury
• Keep your breathing steady and controlled throughout the exercise
• Listen to your body and stop if you experience any pain or discomfort
• Consider using resistance bands or weights to add an extra challenge
• Incorporate this exercise into a well-rounded fitness routine for overall strength and stability