Description:
Suspended Side Bridge is a challenging exercise that targets the lateral muscles of the core, including the obliques and hip abductors. This exercise is performed using a suspension trainer, where you suspend your body sideways and lift your hips upward by lateral flexion of the spine. It’s an excellent way to strengthen the lateral core muscles and improve overall core stability.
Benefits:
- Targets the lateral muscles of the core, including obliques.
- Strengthens the hip abductors.
- Improves overall core stability.
- Challenges the lateral flexion of the spine.
Profile:
| Equipment: | Suspension trainer |
| Type: | Strength |
| Level: | Intermediate to Advanced |
Muscles:
Targeted Muscles
Classification:
| Utility: | Auxilary |
| Mechanics: | Isolation |
| Force: | Push |
Instructions:
- Step 1: Attach a suspension trainer to a secure anchor point, positioning the loops in a low position.
- Step 2: Sit on the floor or a mat, facing the suspension trainer loops.
- Step 3: Grasp the bottom of the loops and then lay supine (face up).
- Step 4: Raise your legs and place your heels in the loops with the soles of your feet contacting the handles.
- Step 5: Extend your legs out with one leg crossed over the other.
- Step 6: Turn on the side of your lower leg so that your legs are parallel.
- Step 7: Place your forearm on the mat or floor under your shoulder, perpendicular to your body.
- Step 8: Raise your hips upward by lateral flexion of the spine.
- Step 9: Lower to the original position and repeat.
- Step 10: Reposition to the opposite side and continue the exercise.
Common Mistakes:
- Using excessive momentum to lift the hips.
- Not maintaining proper form with a stable upper body.
- Allowing the hips to drop too quickly during the lowering phase.
To maximize the effectiveness of this exercise, focus on controlled movements and proper form throughout.
Additional Information:
Suspended Side Bridge is an intermediate to advanced exercise that targets the lateral core muscles and hip abductors. It’s an effective way to challenge your core strength and improve lateral stability. Adjust the difficulty by changing the angle of your body or adding weight to your hips. Incorporating this exercise into your routine can contribute to enhanced core strength and stability.
EXERCISES
