Side Bridge. The prone (face down) bridge or plank is a great exercise if you are trying to develop the core. Step 2: Begin exercise by raising your hips so that your body forms a straight line from your ankles to your shoulders. To perform side planks, lie on the left side and prop yourself up with the help of your left forearm which will rest on the ground. This is a great abdominal exercise to throw into your core conditioning routine. side bridge is a calisthenics and plyometrics exercise that primarily targets the abs and to a lesser degree also targets the glutes, hamstrings, lower back, obliques and shoulders. Place your feet together on top of each other. There are no repetitive movements.
The exercise concepts, the muscles used and it’s overall meaning is very similar to that of the front plank. Once you've built a solid plank base through the high plank and forearm plank and developed strength and stability through your shoulders, side planks are the next progression, explains Stephany Bolivar, CrossFit coach and personal trainer at ICE NYC. The only difference being that the side plank puts the emphasis on your side. Keep the shoulder and elbow in line. As you probably know, the side plank is very similar to the commonly known plank exercise, also known as the front plank. Quite often back pain can be caused from having a dominant leg on squats, or carrying a child on one hip and not the other or an having an occupation that involves one side dominating over the other. A side plank is a upper body movement and bodyweight exercise that works the core muscles as well as improves spinal stability. The prone bridge strengthens the lower back, as well as several muscles in the upper body. Place your right hand on your right hip. This exercise is unique in that it is done from a static position. Health benefits of plank exercises are enhanced by side plank exercise benefits. Watch this fitness tutorial and you can use the bridge or plank on your road to six pack abs. Next, prop yourself up on your left elbow and forearm.
How to do Side Plank: Step 1: Lie down with your left side on an exercise mat. (Now that you're a plank master, try this powered-up plank workout that HIITs your core hard.) This how to video shows a great exercise called the bridge or the plank.
Although the side plank with rotation is a plank exercise, it holds the element of both dynamic and static exercises. The Side Bridge is an intermediate core strengthening exercises that can help balance the strength of the mid section.