Video: How to Do Side Bridge Knee Exercises

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Learn from our expert how to do some knee exercises, call the side bridge exercise, in this free fitness video on strengthening and doing knee exercises.

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Video Transcript

For the next exercise and strengthening our core is the side bridge. The side bridge really works the obliques but it definitely works the entire core. Doing this exercise is great for helping with your knee problem because as I said before it strengthens the core which then takes some of the pressure off of the knee because you're using your entire body and its good strength that you have automatically to function. So I'll demonstrate the side bridge. First of all your hand and forearm is going to be flat on the mat. Next, you want to have you're legs straight, sort of at an angle right behind you, your hips are stacked, your core is nice and straight and strong and then you can either place your hand on your hip or you can place your hand in front of you if you're doing it for the first time. So for a beginner you may want to put your hand right in front of you just to keep your balance and all you do from this position is lift your hip up so that your body will go at an angle. So you lift the hip, and then lower. You can do this in a few ways. You can go, I'll say side bridge up and down, where you're lifting for about two to five seconds and lowering and you do this for about twelve to fifteen times. Or, you can really test your abilities and hold the side bridge as long as you can. So if you're going to do the up and downs, you'll simply go up and down, up and down, up and down, and you'll feel it when you go up and down or if you want to hold it, simply go up, hold, and you keep holding it as long as you can and then you lower. And so you want to do this on both sides of the body. So if you were to flip over to the other side you want to be even. Situate yourself just right and then you do your exercises. You can hold it, and also if you want more of a challenge, then you can come up on this hand balancing yourself and up here and you hold it as long as you can. So that's how you would do a side bridge. That's just a quick demonstration and you can incorporate it anywhere.

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How to Do Side Bridge Knee Exercises

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