Side Bridge with Bent Leg

The Side Bridge with Bent Leg is a fantastic exercise that targets the muscles of your core, including your rectus abdominis, obliques, and deep stabilizers. It also works your glutes and shoulders, giving you a well-rounded workout. This exercise is commonly used in Pilates and is highly effective for increasing stability and strength in your torso. To perform the Side Bridge with Bent Leg, you start by lying on your side with your legs extended and stacked on top of each other. Rest on your forearm, ensuring your elbow is directly beneath your shoulder. Your body should form a straight line from your head to your heels. Next, bend your top leg and rest your foot either in front of or behind your bottom leg. This will create a stable base for the exercise. By engaging your core muscles, lift your hips off the ground until your body is in a straight line from your head to your feet. Keep your abs pulled in and your glutes engaged throughout the exercise. Hold this position for a few seconds, then lower your hip back to the ground with control. The Side Bridge with Bent Leg is an exercise that can be easily modified to suit different fitness levels. Beginners can start by performing the exercise with their knees bent and on the ground. As you progress, you can increase the challenge by elevating your feet on a step or performing the exercise with a straight leg. Incorporating the Side Bridge with Bent Leg into your workout routine can improve core stability, enhance balance, and build strength in your abs, hips, and shoulders. Add this exercise to your routine, and you'll be on your way to a stronger, more stable core.

Instructions

• Start by lying on your side with your elbow directly under your shoulder and your forearm perpendicular to your body.
• Bend your bottom leg and place your foot on the floor, slightly behind your body.
• Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
• Keep your body in a straight line without letting your hips sag or rotate.
• Hold this position for the desired amount of time, usually aiming for 30 seconds to 1 minute.
• Slowly lower your hips back down to the starting position.
• Repeat on the other side.

Tips & Tricks

• Engage your core throughout the exercise to maintain stability.
• Keep your neck and spine in a neutral position.
• Breathe deeply and exhale as you lift your hips off the ground.
• Focus on squeezing your obliques to lift your hips and maintain balance.
• Start with a shorter hold time and gradually increase the duration as you get stronger.
• Make sure your supporting elbow is directly beneath your shoulder.
• To increase the challenge, lift your top leg up and hold it in the air while performing the side bridge.
• Avoid sagging or rotating your hips during the exercise.
• Maintain proper form and alignment throughout the entire exercise.
• Listen to your body and stop immediately if you feel any pain or discomfort.