CORE: "Side" Bridge

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

Keep hips UP--no sagging!

1. Align forearm under shoulder.

2. Lift hips up into straight line position while keeping neck in "neutral" position.

3. Keep hips up and back flat.

4. Draw navel into spine then brace core.

5. Keep a straight line posture.

6. NOTE! Above photo is advanced progression--do not start here as a beginner!  See Level I below for knee modified version. 

Tips: Maintain a "straight line" from your heels all the way to your head.  Don't let your butt & hips sag or poke them up into the air!  Hold 5-30  seconds.

• If you can't keep a straight line then your core is weak and you won't be able to do 5-30 seconds. Try just lifting into the bridge long enough to stabilize in a good straight posture then go down and rest.  Come back up and bridge again when you are safely able.  The stronger you get, the longer and better you will be able to bridge.

• Options: The full bridge above with "stacked feet" is the most difficult.  For easier versions, side bridge off knees (photo below) or bridge off both feet while is a "split" position with top leg in forward position (not pictured yet).

Entry Level Knee Position Modification

Supine Bridge (Face Up)

Prone Bridge (Face Down)

Dynamic Bridging (Combines All with Movement)

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

 RonJones.Org | Back to BodyXercise Library | Site Map

(Updated 3.7.08)

                      Get Fit.  Be Strong.
                                 Corporate Wellness · Consulting · Health Promotion