Side Bridge Exercise

It is sometimes paired with the curl up and bird dog as the McGill big three for core strength and stability. Lie on your back with your hands at your sides knees bent and feet flat on the floor under your knees.

Side Bridge Side Bridge Abs Workout Abs

In a previous article I discussed the basic Side Bridge exercise progressions.

Side bridge exercise. Keep your abs tight until 30-60 seconds. Exhale pull your abs to your spine and lift your pelvis off the floor coming into a side elbow-plank. The muscle group plays a vital role in posture core stabilization activities of daily living and athletic performance.

The power of the side bridge extends beyond your obliques. Then lift your hips up off the floor and aim to get them in line with the rest of your body so there is a straight line from your feet to your head. The side plank is a popular isometric abdominal exercise focusing on the oblique muscles as well as the transversus abdominis or deep core muscles.

Tighten your abdominal and buttock muscles by pushing your low back into the ground before you push up. It is one tool to help improve force transmission from the lower to the upper body as well as improve posture and reduce the risk of back injuries. The side bridge is an excellent exercise for the abdominals and for training trunk stabilization.

Up to 2 cash back Side Bridge. So to do this exercise its called a side bridge youre going to want to get onto your side. The various layers of oblique muscles are just one of the 29 muscles that make up your core.

How to do the Side Bridge Start by lying on a mat with your legs straight out. Turn sideways holding your body up with one bent arm parallel to the floor. McGill designed a treatment intervention comprised of three exercises or the Big Three the McGill curl-up the side bridge and the bird dog to build endurance in the muscles of the core and low back that help stabilize the spine.

Prop onto your elbow leg straight out in front of you. Raise your hips to create a straight line from your knees to shoulders. Really lift your bottom waist up.

Start by lying down on your side with your legs out straight and prop yourself up on your elbow so that your elbow is positioned underneath your bottom shoulder. This progression contained a series of base exercises that are most appropriate in the earlier stages of spine rehab that focused on isolating the lateral trunk muscles. It is part of what Professor McGill a world authority on spine biomechanics from the University of Waterloo refers to as the big three.

While yes it is a great replacement for that exercise it provides so much more. A set of three exercises he recommends in the early stages of. The side bridge exercise is a stellar movement targeting the oblique muscles commonly referred to as the outer abs.

It is performed for time and can work in a warm-up or in the core-focused portion of any workout. The Side Bridge exercise is one of the most important exercises for lower back rehab. Pull your shoulder blade down your.

In this case if Im lying on my right side I want my right foot in front of my left foot and then Im going to raise up and try to keep a nice neutral spine so that Im not tipping my head forward. Place your top arm hand on your top hip. The side bridge is an exercise that is typically thrown into the category of the core and people think it is just done as a replacement for oblique ab crunches.

The Side Bridge is a fundamental exercise for trunk protection and stability.

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