To Perform the Elite Side Bridge Exercise:
- Begin by lying on your side with your weight supported on your elbow and your knees fully extended. Make sure your elbow is positioned directly underneath your shoulder and your upper arm is perpendicular to the floor to prevent excessive strain on your shoulder (Figure 1).
- Lift your hips off the floor to bring your hips back in line with your shoulders, and then lift your upper leg into the air, just as you did in the Advanced Side Bridge exercise. As you do this, you should feel the lateral trunk and hip muscles on the side of the body closest to the floor contract harder, and you should feel the lateral hip muscles contracting (Figure 2).
- Hold your leg up for 1-2 seconds, return to the starting position, then lift the leg back up once again (Figure 2). It is important not to allow your upper leg to flex forward and keep your foot level as you lift the upper leg into the air to ensure proper form.
- Perform as many repetitions as possible while still maintaining perfect form. For an optimal training effect, when the muscles of the hip or trunk become too fatigued to lift the leg, or if your form becomes compromised, hold the Intermediate Side Bridge position for an additional 10-30 seconds at the end of this elite exercise, then repeat the sequence on the opposite side.
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