Side Bridge

(Ankles and Elbow with Transitions)

-Lie on your side with your elbow directly under your shoulder.

-Top leg is positioned in front with bottom leg's foot directly behind the front foot's heel.

-Roll to a prone position by placing your non-weight bearing arm to the ground and quickly transition to opposite side bridge (see animation).

-Hips should not sag. Ribcage and pelvis don't "LEAVE ONE ANOTHER" during the transition. In other words, they stay locked together.

-Although the animation doesn't show it, bring top bent elbow behind you as far as you can, this will recruit your lats.

-Transitioning allows you to target ALL the segments of the obliques (medial, lateral, posterior/ upper and lower).

Important Note:

-Perfect holding the position before you transition to prone plank and to opposite side bridge. Strive to hold static position for 1 minute before trying the transitions.

Common Mistakes

-Hips sag and Ribcage and pelvis are not locked together during the exercise.

-Elbow is not directly under the shoulder.

-Positioning of the feet are incorrect. Top leg's foot should be in front.

-Feet are on top of one another.