PURPOSE
The Side Bridge is the second exercise in Four for the Core.
This exercise isolates one side of the trunk at a time.
It strengthens all the muscles on the side nearest the ground – from the spine to the side of the trunk and pelvis.
It is a safe way to contract the obliques and the hip abductors without compressing or loading the spine.
Figure above shows the exercise as performed in a formation.
Below is a breakdown of the movement, which is performed for a count of 60 secs.
CADENCE
The movement is performed for a count of 60 secs.
STARTING POSITION
The starting position for the Side Bridge is laying on the left side with upper body off the ground, supported by the left shoulder.
The left elbow is on the ground directly beneath the shoulder.
The legs are straight with the left foot resting ON TOP of the right foot.
The right arm rests on the trunk, elbow flexed to allow the right hand to rest on the abdomen.
COUNT
● On the command of “ready, EXERCISE,” raise the trunk off the ground until the trunk, pelvis and legs form a straight line when viewed from the front and top.
Head stays aligned with the spine.
● Hold this position for 60 secs.
● To rest, return to the starting position for 3-5 secs until resuming the effort.
● On the command of “starting position, MOVE,” return to the starting position.
● On the command of “change position, ready, EXERCISE,” swing the legs and body through the sitting position to lay on the right side.
Repeat the exercise on the right.