Movement: Start by lying on your side with one foot steadily placed inside a gymnastic ring. Raise up slightly and place your hand directly beneath your shoulder. Now straighten your arm and raise your hips up so your weight is distributed between your hand and your foot. Brace through your core and establish a straight line between your shoulders, hips and feet, maintaining a neutral spine. Keep your shoulder blades together and braced to stabilize the shoulder joint. Perform on both sides.
Repetitions: Hold for the full prescribed time on one side, then switch sides and repeat. This counts as one set.
Benefits: The side bridge is an excellent exercise for the abdominals and for training trunk stabilization. It is one tool to help improve force transmission from the lower to the upper body, as well as improve posture and reduce the risk of back injuries.