How to Tone Your Abs Using Side Bridges

Toned, firm abs are the best accessory a man or a woman can have. They make clothes fit better, help you improve your posture and are a great confidence booster. Some ab workouts leave out your oblique muscles, which are the root cause of side bulge. Make sure to incorporate abdominal exercises that work out your sides as well as your stomach when you target your abdominal area. Here is how to work your obliques with side bridges.

Things You'll Need

• Exercise mat

Instructions

1. Lie on the exercise mat with your legs straight out. Your feet should be pointing forward as if you were standing up and your legs should be "stacked" one on top of the other. You can either lie with your upper body on the mat and your lower body resting on the floor, or you can rest your entire body on the mat.

2. Raise your body on one elbow. Your lower arm will be pointing forward in the same direction as your feet. Your upper body will be resting on your elbow. The weight of your body should be balanced on the elbow and your lower foot. Keep your body in a straight line. Continue to face forward and do not relax your neck or hips.

3. Tense your abdominal muscles.
   Hold them tight for at least 30 seconds. As your abs get stronger, you should be able to hold your abs in a tensed position for up to 60 seconds or longer. When you tense your abs, be careful not to bend at the waist or allow your middle to sag downward.

4. Relax your abs.
   At this point you can either take a 15 second break without leaving your position, or you can take a 30 second break lying flat on the mat. It is better to think of these exercises as you would a set of weight exercises and do a certain number before breaking your stance. However, at first this may be difficult or even impossible.

5. Repeat the exercise.
   Continue to alternate tensing and relaxing your abs. You may wish to do three sets of 20 to 50 tensing repetitions or if you prefer you can simply perform the exercise until you feel you have worked your abs enough.

Tips & Warnings

• If you are doing this exercise on a carpeted floor, make sure that you place a towel or T-shirt under your elbow to avoid rug burn.

• If you start to feel pain in your elbow or hips, stop doing this exercise and consult a doctor.

Resources

• Read reviews of abdominal workouts here.