Let’s analyze how to perform the Side Bridge to Tone the Abs plus some training tips.
Most people tend to think that dynamic exercises like crunch abdominal are the best exercises for abs and we end up leaving aside the lining exercises.
We should not underestimate these exercises, including the side bridge and the variations that may arise from it, surely, they will bring some surprises.
This abdominal exercise isometrically requests all core muscles.
It is a complete strength training exercise that helps strengthen the oblique muscles, rectus abdominis muscle, lower back, and even back (dorsal) muscles.
The Lateral Bridge allows to stimulate all the muscles around the spine and, if combined with other lining exercises, the typical back pain will be avoided.
HOW TO PERFORM THE LATERAL BRIDGE TO TRAIN THE ABDOMINALS?
- Lying on the opposite side of the one you want to work on, put your feet on top of each other, your legs stretched out and your knees relaxed.
- Place your forearms on the ground and perpendicular to it.
- Leave your arm free along the body or by holding your hip.
- Put yourself in a sustained position so that your back is straight and your head is in line with your spine.
- Hold in this position for at least 20 seconds to start and then increase the time you hold the position to keep moving forward and not stagnate.
For greater effort and for more advanced levels of training you can perform the exercise variant by holding a dumbbell while performing the plank.
SOME TIPS TO APPLY ON THE SIDE TIP
Use a soft support so as not to hurt the elbow when performing the exercise, the position will be more comfortable and so you can focus only on the training of the obliques.
Be sure to keep your spine straight. Lift your pelvis and stretch your legs but without locking your knees.
As I said before, if you are a beginner, start by holding the position for 10 seconds and increase the training time from a few seconds each week.
As a complement you can incorporate the classic bridge to your abdominal routines, this will be very beneficial on your way to abdominal development or toning.