Dumbbell Side Bridge with Bent Leg

The Dumbbell Side Bridge with Bent Leg is a fantastic exercise that targets your core muscles, specifically the obliques and the deep stabilizing muscles of the spine. This exercise is a variation of the traditional side plank and adds an extra challenge by incorporating a dumbbell for added resistance. To perform the Dumbbell Side Bridge with Bent Leg, you will start by lying on your side with your forearm resting on the mat and your elbow directly under your shoulder. Bend your bottom leg at a 90-degree angle, and stack the other leg on top. Place a dumbbell on your top hip, ensuring it's secure. Engage your core and lift your hips off the ground, forming a straight line from your head to your feet. Make sure to keep your shoulders, hips, and ankles stacked in alignment. Hold the position for a few seconds, feeling the deep burn in your obliques. Slowly lower your hips back down to the mat and repeat on the other side. This exercise helps improve core stability, balance, and overall strength. By adding the dumbbell on the hip, you increase the resistance and intensify the workout, stimulating muscle growth and enhancing overall strength in your oblique muscles. Remember to breathe throughout the exercise and engage your core muscles to maintain proper form. As with any exercise, start with a weight that challenges you but allows you to maintain proper form. Gradually increase the weight as you become more comfortable and stronger. Incorporate the Dumbbell Side Bridge with Bent Leg into your regular core routine to take your ab training to the next level. It's a highly effective exercise that will help sculpt your waistline and improve your overall functional fitness. Give it a try, and feel the burn!

Instructions

• Lie on your side with your forearm on the ground and your shoulder directly over your elbow.
• Place your top foot in front of your bottom foot and bend both knees to approximately 90 degrees.
• Engage your core muscles and lift your hips off the ground until your body forms a straight line from your head to your knees.
• Hold the position for a few seconds while maintaining proper alignment.
• Lower your hips back down to the starting position.
• Repeat the exercise for the desired number of repetitions and then switch sides.
• Remember to breathe steadily and avoid holding your breath throughout the exercise.

Tips & Tricks

• Engage your core muscles throughout the exercise.
• Keep your body in a straight line from head to toes.
• Make sure your shoulder is directly over your elbow.
• Breathe steadily and avoid holding your breath.
• Start with a weight that challenges you but allows you to maintain proper form.
• Focus on stability and control rather than rushing through the movement.
• Progressively increase the weight or difficulty level to continue challenging your muscles.
• If you feel any pain or discomfort, stop the exercise and consult with a fitness professional.
• Include this exercise as part of a well-rounded strength training routine to target your core and shoulder muscles.
• Consider adding variations or modifications to target different muscle groups.