What Are the Benefits of Side Bridges in Exercise?

Side bridges -- a close cousin of the side plank -- are a dynamic bodyweight exercise that boosts strength throughout your torso. Lying on your side with your upper torso lifted, your legs stacked and your forearm on the floor for support, you repeatedly raise and lower your hips. Whether you're at the gym or sweating it out at home, you can benefit from this outstanding core exercise in several key ways.

  1. Convenience and Efficiency

    • You can't beat side bridges when it comes to convenience. As a bodyweight exercise, side bridges require minimal space and no special equipment. All you need is a bit of floor space and comfortable, non-restrictive clothing. Bridges are also highly efficient. Remarkably, this basic move simultaneously recruits your shoulders, hips, back and abs. That's great news if you're short on time. The lateral movement of your spine is particularly helpful for working your obliques, the muscles located along the sides of your torso that help with bending and twisting. Increasing strength in your obliques and other core muscles improves your pelvic stability, balance, coordination and agility. Those are traits that can make day-to-day living easier, boost your sports and fitness performance and lower your risk of injury.

    Less Strain

    • If you're susceptible to neck pain, you'll appreciate the fact that bridges involve virtually no movement in the head and neck. Unlike some top-ranked oblique exercises -- such as the supine bicycle maneuver -- side bridges involve no pulling or wrenching of the head, which means a lot less pressure. If you're careful to use proper alignment, engage your abs to brace your spine and move only your hips, you should experience no upper-body strain. If you do feel strain in your neck or shoulders, stick with the simplest variation of the exercise and check that you're breathing normally, which can help remove tension from the area.

    Progression

    • Whether you're new to core training or a true veteran, you'll find a side bridge variation that suits your current fitness level. Start with the most low-key version of the exercise, keeping your knees bent and stacked on top of each other. If you easily perform three sets of eight to 12 reps, take it up a notch. Extend your legs, stack them and rest your weight on the outside of your bottom foot as your hips rise and fall. When the basic straight-leg version is no longer challenging, combine the side bridge with hip abduction. As you raise your hips off the floor, abduct your upper leg, moving it away from the bottom leg. As you lower your hips, draw the upper leg back down to the lower one. Finally, you can take the movement out of your side bridge, turning it into an isometric side plank. Raise your hips and hold the side bridge -- or side plank -- position for a solid 30 to 60 seconds.

    Tips and Reminders

    • Include side bridges in your post-cardio strength-training routine when your muscles are warm or do a five- to 10-minute light cardio warm-up before you move to the floor for bridges. For maximum benefit, aim to perform core exercises, such as side bridges or planks, two or three times a week on alternate days. Follow side bridges with gentle stretching to prevent muscle soreness and tightening. Lying on your back with your legs bent toward the ceiling and your shoulders pressed into the floor, slowly lower your knees to the right to relax your spine and stretch the obliques on your left side. Hold the position for up to 30 seconds before returning to the start position. Repeat up to four times and then lower your knees to the left, stretching the obliques on your right side.