Side Bridge on Forearm
Starting
Position
- To perform this side
bridging/side plank exercise, start by lying
on your side with the arm under you resting on the floor.
- Both
feet are on the ball with the lower foot in front of the upper foot.
Action
- Engage your abdominals
through the abdominal hollowing technique.
- Raise
your hips so that your body is straight from your heels to your
shoulders.
- Lift your upper body
so that your body
is parallel to the floor and hold.
Prime
Movers
- Abdominal
obliques, quads, hip adductors and abductors
Physio
Tips
- Keep
your body straight, don't let your hips rotate.
- Maintain
an active transversus abdominus.
- Avoid this
exercise ball exercise if you have a history of rotator cuff pathology.
Progression
- Use
a firmer ball or a larger exercise ball.
This exercise lying on
your side biases the muscles on the side facing the floor - the
quadratus lumborum, hip abductors, peronei, obliques, etc.
Make sure your arm is vertical, that your elbow is not forward. An
elbow too far forward will put a lot of strain on the shoulder. If you
find it too difficult to maintain a vertical arm (elbow under the
shoulder) you probably have underlying shoulder weaknesses that should
be addressed prior to attempting this exercise further.
It is made easier by placing one foot in front of the other on the ball
and can be made more difficult by placing one foot on top of the other
foot, thus narrowing your base of support.
If
you find this exercise too difficult try the
side bridging on the floor exercise.

Hold
this position for 10
seconds

Hold
this position for
20
seconds

Hold
this position for
40
seconds
Return
to the top of Side Bridge on Forearm