Execution
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1
Lie on your right side with your legs extended and your feet stacked.
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2
Support yourself on your right elbow, which should be directly beneath your shoulder, while keeping your body in a straight line from head to feet.
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3
Lift your hips off the ground by bracing your core so that your body forms a diagonal line.
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4
Hold this position while continuing to breathe. Make sure your hips do not drop toward the ground.
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5
Slowly lower your hips back to the starting position.
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6
Repeat the exercise for the desired number of repetitions before switching sides.
Benefits
- Improves core stability and strength.
- Helps prevent back pain by strengthening the lower back.
- Improves balance and posture.
- May help reduce waist circumference by strengthening and toning the obliques.
Common Mistakes
- ! Letting the hips drop: Make sure your body remains in a straight line throughout the exercise.
- ! Applying too much pressure to the shoulder: Make sure your elbow is directly beneath your shoulder to prevent overloading.
- ! Not breathing: Continue breathing during the exercise to ensure an adequate oxygen supply to your muscles.
Primary Muscles
This exercise primarily targets the obliques, but also trains the deep core muscles, the gluteus medius and minimus (glute muscles) on the upper side of the body, and the adductors (inner thigh muscles).
Possible Alternatives
- To increase the intensity, you can lift one leg while in the side bridge position.
- For beginners, the exercise can be simplified by bending the knees and supporting yourself on the bottom knee instead of the feet.
- Use a stability ball to make the exercise more challenging by placing your feet on the ball.
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