Side Bridge with Bent Leg

The Side Bridge with Bent Leg is an effective exercise that targets the muscles of the core, particularly the obliques and the deep stabilizing muscles of the hips and lower back. This exercise is a variation of the traditional side plank and adds an additional challenge by bending the top leg, engaging the glute muscles as well. It is a great exercise for improving core strength, stability, and balance. To perform the Side Bridge with Bent Leg, start by lying on your side with your forearm on the ground, elbow directly under your shoulder. Your legs should be extended straight and stacked on top of each other. Next, lift your hips off the ground, creating a straight line from your head to your feet. Bend your top leg and place your foot flat on the ground in front of your bottom leg. Keep your core engaged and hold this position for a specified amount of time or until fatigue sets in. Make sure to maintain proper alignment by keeping your body in a straight line and your hips lifted throughout the exercise. To increase the intensity of this exercise, you can lift your top leg off the ground while maintaining the side bridge position. This will further engage the glute muscles and challenge your stability. Start with holding the position for 10-15 seconds on each side and gradually increase the duration as you gain strength and stability. Incorporate the Side Bridge with Bent Leg into your regular exercise routine to strengthen your core, improve your balance, and enhance overall functional fitness. Remember to perform the exercise on both sides to ensure symmetrical development. Take it slow, focus on proper form, and enjoy the benefits of this challenging core exercise.

Instructions

• Start by lying on your side with your legs slightly bent.
• Place your forearm on the ground, perpendicular to your body.
• Engage your core muscles by pulling your belly button towards your spine.
• Exhale and lift your hips off the ground, creating a straight line from your head to your feet.
• Hold this position for a few seconds, focusing on keeping your body stable.
• Inhale and slowly lower your hips back to the ground.
• Repeat the exercise for the desired number of repetitions on one side and then switch to the other side.
• Make sure to maintain proper form throughout the exercise and avoid any excessive movement or sagging of the hips.
• Remember to breathe steadily and listen to your body's cues during the exercise.

Tips & Tricks

• Engage your core muscles throughout the exercise for stability and support.
• Focus on proper alignment by keeping your hips lifted and your body in a straight line from your head to your heels.
• Start with a comfortable amount of time and gradually increase the duration of the side bridge.
• Create more challenge by lifting and holding your top leg in the air while performing the side bridge.
• Breathe steadily and avoid holding your breath to maintain relaxation and optimal muscle activation.
• Remember to do the exercise on both sides to maintain balance and symmetry in your body.
• If you feel any discomfort or pain, modify the exercise or consult with a fitness professional to ensure proper technique and form.
• Incorporate variations of the side bridge, such as side plank with straight leg, to target different muscles and avoid plateaus.
• Include other exercises that strengthen the core and the muscles surrounding the hips for overall stability and injury prevention.