What is the side bridge?

The side bridge is an AB exercise that can help eliminate love handles and strengthen the abdominal muscles. This includes an athlete lying on his side and supporting the whole body on one leg and one arm while holding the rest of the body straight. From the position of the basic side bridge, the athlete can perform more complicated exercises such as a side crisis. It does not require any equipment, so it is an effective AB exercise for athletes who do not have access to a large gym.

In order to make a side bridge, the athlete should start lying on his side with straight legs. It should then support the upper part of the body with the elbow and the forearm closest to the floor. The upper arm will be perpendicular to the floor and the shoulder joint should be directly on the top of the upper part.

using abdominal muscles, athletes then you sides from the floor. The result will be all the weight of the distributed body between the elbow that is on the floor and the legs that remain onthe floor. The body should be in a straight line without bending the spine. The upper leg should rest on the lower leg and the athlete should bend the arm that is on the top of the body to lay hands on the hip. The athlete should then hold this position for the required amount of time before reducing his body back to the floor and repetition of exercises on the other side.

6 Beginning athletes should try to hold a position for at least four seconds, even if it is not uncommon that someone will be able to hold the position for a full minute.

Once Attete is able to hold the position of the side bridge and remain stable for a sufficiently long time, it can begin to consider some other training options that will make the side bridge available. It is possible to make a side bridge by locking the arm straight and supporting the weight on the hand instead of the elbow, even if it requires a decent amount of arm force. From the traditional position of the side bridge it is also possible to carry the side bridges that provide more intense exercises for the abdominal muscles.