mardi 6 décembre 2016

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Work Your Waist With the Side Bridge

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Take your side plank to the next level with this effective variation. Holding the elbow side plank is a challenge, but by lifting your pelvis up and down you work your abs and arms in a whole new way. This exercise really targets the obliques to define the waist while toning the upper arm; talk about a fitness win win. Here's how to do the exercise.

Side Bridge

  • Start by lying on your left side with your weight on your elbow. Your legs are almost straight and your feet stacked with the right on top. Inhale to prepare.
  • Exhale, pull your abs to your spine, and lift your pelvis off the floor, coming into a side elbow-plank. Really lift your bottom waist up. Pull your shoulder blade down your back so your shoulder stays away from your ear (this will work your lat, too).
  • Hold for three seconds. Lower your pelvis back to the floor slowly and with control to complete one rep.
  • Do two to three sets of 12 reps on each side.

Modification

  • You can make this exercise easier by bending your top leg and placing that foot on the floor. This will decrease the pressure in your arm and the stress on your spine.


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