Side Bridge

A static stability exercise performed by supporting your body weight on one forearm and the outer edge of one foot, engaging the obliques and core muscles for stabilization.

Instructions

1. Lie on your right side on a yoga mat or padded floor.
2. Position your right forearm on the ground, perpendicular to your body, elbow aligned with your shoulder.
3. Stack your left foot on top of your right foot, or stagger them for increased stability.
4. Engage your core muscles and lift your hips off the ground until your body forms a straight line from shoulders to ankles.
5. Keep your right shoulder directly above your right elbow throughout the hold.
6. Maintain neutral spine alignment; avoid dropping your hips or rotating your torso.
7. Hold the position, breathing steadily, for the prescribed duration.
8. Lower your hips and switch sides.

Tips

• Start with shorter hold times (15-30 seconds) and progress gradually as strength increases.
• Keep your core engaged and hips elevated throughout the entire hold.
• Do not let your hips sag; this reduces effectiveness and may strain your lower back.
• Breathe steadily and avoid holding your breath during the hold.
• For increased difficulty, try lifting your top leg while maintaining the bridge position.