Prone Bridge & Side Bridge Strength & Conditioning Exercises

Video Transcript

" Hi! My name is Corey Beasley, owner of DNA Fitness. I’m going to run you through a couple of the basic movements to help strengthen your core, your mid-section. We’re going to start off which just what’s called a prone bridge. It’s almost similar to a static or an isometric pushup hold. Hands are about shoulder width apart, feet up, and stomach is tight. You’re just holding this position. From the side, just right here, and you’re holding that. That’s just going to strength all right down the middle. It helps solidify that mid-section. Next, what we’re going to do is the side bridge. You can start this with a couple of different ways. You can start this from your knees. You going to have your elbow down. You’re going to arch up and hold this position. If you want to make it more difficult, straighten your legs out, arching up, and just holding that bridge, holding those hips up. You want to keep this, you don’t want to hunch over forward, just stand straight to the side. You want to make it a little bit more advanced, you go right on to your hand instead your elbow, come up, and hold that position. Obviously, you go the other side. You can go from your knees and progress on to the feet. You can progress on to the hand, come straight up, and hold that position. The side ones work a little more of the oblique muscles, low back muscles; straight down on your forearms and hands and some work in more of the rectus abdominis of the front. All three those combined are going to really solidify a lot of that mid-section and all your abdominal muscles."