Body part
Abs
Instructions
- Position a dumbbell on the ground next to your right hand.
- Lie down on your right side with your legs extended and feet stacked together.
- Place your right forearm on the ground, perpendicular to your body, with your elbow directly under your shoulder.
- Engage your core and lift your hips off the ground, creating a straight line from your head to your heels.
- Reach your left hand towards the dumbbell and grasp it firmly.
- Hold the position for the desired amount of time, maintaining proper form and breathing rhythm.
- Slowly lower your hips back down to the starting position.
- Repeat the exercise on the other side by switching to your left side.
Advice
- Engage your core muscles throughout the exercise to maintain stability and control.
- Focus on proper form and alignment, keeping your body in a straight line from head to toe.
- Control the movement by engaging your oblique muscles to lift the weight, rather than using momentum.
- Keep your shoulders relaxed and avoid shrugging or tensing them.
- Start with lighter weights and gradually increase the load as you gain strength and stability.
- Maintain a steady breathing pattern by inhaling deeply through your nose and exhaling through your mouth.
- Be mindful of any discomfort or pain, and stop the exercise if you feel any strain on your lower back.
- Always warm up before attempting the dumbbell side bridge to prepare your muscles and joints.
- Pair the dumbbell side bridge with other core-strengthening exercises for a well-rounded workout.
- Remember to give yourself enough time to rest and recover between sets to prevent overexertion.
