Stabilization Bridge
Description
This is a great core stability exercise that calls upon the core muscles - primarily the abdominals - to contract isometrically in order to stabilize the torso and prevent the pelvic region from collapsing. While this movement works well on its own, it is particularly effective when used in conjunction with abdominal movements such as the MB combo crunch. Using the core stabilization bridge as a superset finisher is very effective way to take the abdominals to a further extent of muscle fatigue.
Video
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Execution
- The set up for this exercise has you lying face down with forearms against the ground at shoulder width and hands facing forward.
- With feet together, elevate the torso into a bridge position. The only points of ground contact should be the forearms and the toes.
- Focus on keeping the back straight and maintaining the bridge position. Make sure to breath while your holding the position.
- Hold position until muscle failure is reached.
Variations
Positioning the forearms wider then the shoulders will increase the difficulty and place more stress on the abdominals.
Having a training partner sit across the shoulders is also an effective way add resistance and increase the difficulty. Ensure that your partner sits across your upper back in alignment to where your forearms are placed. If your partner sits too low, additional stress will be placed on the lower back making you more susceptible to injury.
Performing the movement with knees on the ground will decrease the difficulty. This is the best option for beginners.
