Low back
Side Bridge
Build side-body endurance without grinding the low back.
6 × 8–10s / side, rest between
Floor
Form stills · coming
Why we use it
The side of the middle has to hold you. Most stretch-and-crunch programs never train this. Short holds, stacked, no grinding.
Start here
On your side. Elbow under the shoulder. Knees bent 90°. Top hand on the bottom shoulder. Lift the hips until knee, hip, and shoulder line up.
How to
- 1Lie on your side. Elbow under the shoulder. Knees bent 90°. Top hand on the bottom shoulder.
- 2Lift the hips until knee, hip, and shoulder line up. Push the floor away.
- 3Hold 8–10 seconds. Rest. Repeat. This is endurance, not a max plank.
Feel for
Work in the bottom side-body and the side of the hip. Quiet neck. Hips that do not sag back.
Breathing
Easy breath through each 8–10 second hold. If you cannot breathe, come down.
Do this
- — Push the floor away with the bottom forearm. Long neck.
- — Hips forward, not sagging back. A line from knee to shoulder.
- — Hold 8–10 seconds. Rest. Repeat. Short holds beat a long, shaking grind.
Common mistakes
- — Rolling the hips back. Hiking the top shoulder. Holding the breath.
Regression · Progression
Easier: Smaller lift, or keep the bottom hip lightly on the floor and pulse.
Harder: Straighten the knees, top foot in front. Still 8–10 second holds.