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Side Bridge

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  Primary Muscle Group: Abdominals - transverse abdominis, rectus abdominis, and external and internal obliques

Muscle Groups Worked in This Exercise: Abdominal muscles, lower back ( erector spinae) and shoulders (deltoids), upper back (trapezius)

Preparation: Lie on our right side on a mat, with your legs together and straight. Tighten your abdominal muscles.


Execution: Lift your upper body off the mat and use your right forearm to support your upper body. Position your elbow directly under your shoulder. Rest your left arm straight at your side. Supporting your weight on your forearm and the side of your right foot, slowly lift your hip off the mat until your entire body forms a straight line. Hold the position for at least 10 seconds and then slowly lower your hip back to the mat. After completing a set on your right side, repeat the exercise on your left side.

Comments: Do not lift your hips too high or let your hips drop. Keep your entire body in straight line. Do not lean your body back or forward. Do not hunch your shoulders. Do not bend your neck. Keep your head, neck and back in a straight line.

Here are a few suggested alternative exercises:

  • Ab Crunch Obliques
  • Ball Crunch Traditional
  • Dumbbell Side Bends
  • Lateral Bend with Barbell
  • PowerBlock Dumbbells