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A Harder Core Challenge
Master the Side Bridge to Build Better Abs
Don't underestimate the tame-looking side bridge. "Men think a good abdominal exercise has to make your abs burn," says Michael Boyle, M.A., ATC. Here's the truth: Side bridges improve the stability of all the muscles surrounding your spine and stomach. In fact, Canadian researchers found that men who can perform the side bridge effectively are less likely to encounter back trouble.
Add this routine to your workout to bolster your core and help carve a six-pack.
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The Moves
Hold for the times specified below, then switch sides.
1. Kneeling Side Bridge
Lie on your side with your forearm on the floor and your elbow under your shoulder, your knees bent 90 degrees. Contract your glutes and keep your abs stiff throughout. Raise your hips until your torso is straight from shoulders to knees.
If you want to lose your gut, you have to lift weights, otherwise you'll also lose muscle. Use this 4 -week plan to build the lean, muscular body you want.
2. Side Bridge
Lie on your side with your forearm on the floor under your shoulder, and your feet stacked together. Contract your glutes and abs. Push your hip off the floor, creating a straight line from ankle to shoulder and keeping your head in line with your spine.
Don't just focus on your core: Make every muscle pop! It's easy if you obey these five simple rules for chiseling a six-pack.
3. Elevated Side Bridge
Same setup as you use for the side bridge, but stack your feet on a bench. Don't allow your hips to sag.
The Workout
Do this routine two or three times a week.
| Week | Exercise | Sets | Time |
|---|---|---|---|
| 1 | Kneeling side bridge | 2 | 30 |
| 2 | Kneeling side bridge | 2 | 60 |
| 3 | Side bridge | 2-3 | 45 |
| 4 | Side bridge | 2-3 | 60 |
| 5 | Elevated side bridge | 2-3 | 45 |
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