“Are you tired of feeling discomfort in your lower back and hips during your workout routine? It’s common to experience this issue, especially when performing exercises such as the side bridge twist. These movements can strain your muscles and cause pain, but don’t worry, you’re not alone. Many people deal with this problem despite their efforts to stay active. Luckily, there’s a simple solution that can help you perform these exercises with ease. In this blog post, we will show you how to modify the side bridge twist to take pressure off your lower back and hips, allowing you to focus on building strength in your core.”
Side Bridge Twist Summary
- Primary Muscles: Obliques
- Secondary Muscles: Quadratus lumborum, Psoas major, Iliocastalis lumborum, and Iliocastalis thoracis
- Equipment: Body Weight
- Mechanics Type: Isolated
- Force: Pull
- Utility: Auxiliary
Side Bridge Twist Instructions
- Place your forearm on a mat or padded surface perpendicular to your body.
- Position your feet away from the forearm so you are on your side with your top foot in front of the other.
- Place free hand straight up in the air.
- Rotate your free hand in front and under your body with a twist.
- Then return your free hand to the sky by untwisting.
- Do your Side Bridge Twist for a complete set of 10 reps on each side.
Video Tutorial
Side Bridge Twist Muscles
Target (Agonist)
Synergists
- Quadratus lumborum
- Psoas major
- Iliocastalis lumborum
- Iliocastalis thoracis
Dynamic Stabilizers
- None
Stabilizers
- Iliocastalis lumborum
- Iliocastalis thoracis
Antagonist Stabilizers
- None
Benefits of Side Bridge Twist
The side bridge twist is an excellent exercise to include in a strength training or fitness routine, as it offers several benefits. Primarily, this exercise targets the obliques, providing an intense workout that helps to strengthen and tone the muscles. Additionally, the side bridge twist is a great way to increase balance and stability in the body, while also improving core strength and endurance. Furthermore, this exercise can help to improve posture and reduce the risk of injury, as it helps to strengthen the muscles around the spine. Finally, performing the side bridge twist can improve overall coordination and agility, making it a great choice for athletes looking to increase their performance.
Tips for Performing Side Bridge Twist
Your at the right place if you’re motivated to enhance your side bridge twist execution. Using these suggestions can allow you to maximize the advantages of this amazing workout. You’ll be able to shape your obliques muscles, and minimize your chance of getting hurt. Let’s begin and take a look at how these suggestions will benefit you.
- Engage your Core Muscles: Make sure to activate your abdominal and lower back muscles when you do the Side Bridge Twist. This will help you maintain a steady, balanced position and ensure your body is working efficiently during the exercise.
- Keep Good Form: Remember to keep your hips lifted, neck in line with your spine and your feet firmly planted on the floor for the duration of the exercise. Doing so will help you reap the maximum benefits from this move and minimize the risk of injury.
- Move Slowly and Controlled: Ensure that each twist is performed slowly and with control. Going too fast will not only make it harder to maintain good form, but can also reduce the effectiveness of the exercise.
Benefits and Tips Video
Frequent Mistakes To Avoid
Staying away from mistakes can mean the distinction between a productive training session and an injury when executing side bridge twist. Additionally, achieving optimal results from this exercise requires proper form, and avoiding perform typical errors can allow you to perform the exercise correctly and obtain your desired results. But relax, it’s not quite as difficult as it might seem. By knowing the mistakes to avoid and taking the right actions, you can execute the exercise safely and successfully. Thus, it is now your turn to maximize your results from this exercise and enjoy the benefits of a successful workout.
- Not engaging the core muscles during the exercise: This mistake can lead to poor form and an ineffective workout, as engaging the core muscles is essential for proper form and maximizing the benefits of the exercise.
- Not twisting enough during the side bridge twist: Failing to twist the torso fully during this exercise can reduce the effectiveness of the exercise, as it prevents you from targeting your entire core.
- Moving too quickly or with jerky motions: Moving too quickly through this exercise can cause you to lose balance and strain your joints, so it’s important to move slowly and smoothly when performing the side bridge twist.
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Variations and Complementary Exercises
The exercise Side Bridge Twist is a great way to work the obliques and core muscles. However, if you are looking for other exercises that work similar muscles, then there are a few variations, complementary, or alternative exercises that you can do.
Side Bridge
Side Bridge is a great exercise that is complementary or an alternative to Side Bridge Twist. It works the same muscles as the twist variation, but with a slightly different angle to target more of the obliques and lower abs. The exercise requires you to lie on one side, prop yourself up on your elbow and forearm and lift your hips off the ground. Keep your feet together and your body in a straight line. Hold this position for 30 seconds before switching sides. This exercise is great for building core strength and stability.
Oblique Crunch
The oblique crunch is a great exercise for targeting the oblique muscles, which are used in the side bridge twist. It can be done as a complementary exercise to the side bridge twist, or even as an alternative exercise if the side bridge twist is too difficult. It involves lying on your side and lifting your torso up towards the ceiling while keeping your feet planted on the floor. This exercise will help to build strength in the oblique muscles and is a great way to target them in addition to the side bridge twist.
Legs Up Twist Crunch
Legs Up Twist Crunch is an excellent complementary exercise to Side Bridge Twist as it works the core, arms, and upper body in an efficient manner. This exercise is done by lying on your back and lifting your legs off the ground while simultaneously lifting your upper body and crunching your arms towards your chest. This exercise works both the obliques and the transverse abdominis, making it a great alternative to Side Bridge Twist when looking to target the core muscles. It also provides a great cardiovascular challenge as it requires a significant amount of balance and coordination.
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Bicycle Twist Crunch
The Bicycle Twist Crunch is a great complementary or alternative exercise to the Side Bridge Twist. It works the same core muscles, but with a slightly different motion. To do this exercise, begin by lying on your back and bring your knees up towards your chest. Place your hands behind your head and twist your upper body to the left while extending your right leg. Then switch sides and twist to the right while extending your left leg. This exercise works your obliques and core muscles while also giving you an added cardiovascular benefit.
Twist Crunch
The Twist Crunch is a great exercise to complement or replace the Side Bridge Twist. It involves lying on your back with your arms outstretched and your knees bent, then twisting your torso to one side while lifting your legs off the ground. This exercise strengthens your core, obliques, and other stabilizing muscles of the torso. The Twist Crunch is an excellent way to improve balance, coordination, and flexibility in the abdominal muscles, as well as providing an excellent way to work on strengthening the side bridge twist.
Star Plank
Star Plank is a great exercise to complement or replace Side Bridge Twist. It works the same muscle groups of the abdominals, hips and shoulders. This exercise requires you to be in a plank position and then you will move your feet and hands in a star shape. This movement engages the abs, glutes and obliques, while also helping to build strength in the shoulders and arms. The Star Plank requires you to balance on your toes and hands, which further challenges the core muscles and helps to improve balance. Additionally, it is a great way to improve coordination and add variety to your workout routine.
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Opposing Complementary Exercises
Complementary exercises are important to help your body move efficiently and reduce the risk of injury. To balance out the Side Bridge Twist, it is important to include exercises that focus on the opposing muscle groups. Here are some exercises that work the opposite muscles as the Side Bridge Twist.
45 Degree Hyperextension
The 45 Degree Hyperextension is a great complementary exercise to the Side Bridge Twist. It works the opposing muscle group of the glutes, lower back and hamstrings. This exercise is performed on a hyperextension bench or a Roman chair and involves bending at the hips while keeping the torso parallel to the floor. It strengthens the muscles in the lower back and glutes, which helps to support the spine and improve posture. Additionally, it helps to stretch and relax the hip flexors, which can help to improve flexibility and balance. Together, these two exercises can help to strengthen and stabilize the entire core and lower body.
Straight Leg Cable Pull Through
The Straight Leg Cable Pull Through is a great complementary exercise to the Side Bridge Twist. This exercise focuses on strengthening the posterior chain, which are the muscles that run along the back of your body, such as your glutes, hamstrings, and lower back muscles. The Straight Leg Cable Pull Through works these muscles by having you pull a cable from between your legs while keeping your legs straight. This exercise is the perfect complement to the Side Bridge Twist, which focuses on strengthening the core and oblique muscles. By using opposing muscle groups to work each side of the body, you can create balance and stability, as well as improve mobility and flexibility.
Bird Dog Plank
Bird Dog Plank is an excellent complement to the Side Bridge Twist exercise. By working the opposing muscle group, Bird Dog Plank helps to increase balance and stability while simultaneously strengthening the core. This exercise targets the back, glutes, and hamstrings, as well as the abdominals, while the Side Bridge Twist focuses on the obliques, hip flexors, and gluteal muscles. By alternating between these two exercises, you can create a full-body workout that will improve your strength and posture while also helping to prevent injury.
Strengthen Your Core with Side Bridge Twist!
Having a strong core is essential for overall fitness. It helps with posture, balance, and can even alleviate back pain. One exercise that targets the core, specifically the oblique muscles, is the side bridge twist. This exercise involves holding a plank position on your side and rotating your torso towards the ceiling. By incorporating the side bridge twist into your workout routine, you can improve your core strength and stability. Remember to engage your core muscles throughout the entire exercise and breathe deeply.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Abs Bodyweight Exercises
