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02-16-2007, 07:47 PM
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Ab Workout -- The Side Bridge
"Don't underestimate the tame-looking side bridge. "Men think a good abdominal exercise has to make your abs burn," says Michael Boyle, M.A., ATC. Here's the truth: Side bridges improve the stability of all the muscles surrounding your spine and stomach. In fact, Canadian researchers found that men who can perform the side bridge effectively are less likely to encounter back trouble. Add this routine to your workout to bolster your core and help carve a six-pack."
Kneeling Side Bridge Lie on your side with your forearm on the floor and your elbow under your shoulder, your knees bent 90 degrees. Contract your glutes and keep your abs stiff throughout. Raise your hips until your torso is straight from shoulders to knees.  Side Bridge Lie on your side with your forearm on the floor under your shoulder, and your feet stacked together. Contract your glutes and abs. Push your hip off the floor, creating a straight line from ankle to shoulder and keeping your head in line with your spine.  Elevated Side Bridge Same setup as you use for the side bridge, but stack your feet on a bench. Don't allow your hips to sag.  The Workout Do this routine two or three times a week. Week 1- Kneeling Side Bridge 2 30 seconds Week 2- Kneeling Side Bridge 2 60 seconds Week 3- Side Bridge 2-3 45 seconds Week 4- Side Bridge 2-3 60 seconds Week 5- Elevated Side Bridge 2-3 45 seconds *Credit goes to Menshealth.com
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02-16-2007, 11:59 PM
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I'm going to add this to my workout, so I'll post up how I like it. I'm going straight to side bridge for 60s. :woo
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02-17-2007, 01:21 AM
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OMG yes jonjon! I need this.
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02-18-2007, 06:58 AM
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so I did my normal ab routine today, but instead of lying there panting in between sets like normal I did 120 of these, 60 per side. It isn't clear as to if you should switch sides, I did because it felt like the right thing to do.
My love handles are kinda sore!- thanks again JJ.
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02-20-2007, 05:17 PM
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so which is better- holding in position for 30 seconds or dong a bunch of reps or the motion?
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03-08-2007, 09:09 PM
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i need a live demo .. or a video of the correct way to do these
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03-12-2007, 04:22 AM
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side bridges are a great work out, as you develope overall strength you can increase the time that you stay in up position, or you can take the leg which is on top and lift it up to increase the difficulty.
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03-12-2007, 07:11 PM
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these are REALLY helping me tighten my chest area by working the muscles on my sides that are rarely used.
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