Dumbbell 1-Bridge
Strengthen your core & obliques! Dumbbell 1-Bridge targets stability and builds strength with this challenging bodyweight exercise.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start by lying on one side with your legs fully extended.
2. Place your elbow directly beneath your shoulder to support your upper body, and stack your feet one on top of the other.
3. Hold a dumbbell in your free hand, with your arm alongside your body.
4. Raise your hips off the ground, forming a straight line from your ankles to your shoulders. Your weight should be supported on your elbow and the side of your foot.
5. While maintaining this position, lift the dumbbell by extending your arm straight up towards the ceiling. Keep your arm in line with your shoulder, and gaze up at the dumbbell.
6. Hold this position, ensuring your hips remain raised and your core is engaged. Breathe steadily during the hold.
7. Lower the dumbbell back to your side slowly and with control.
8. Repeat for the desired number of repetitions or hold for a specific duration of time.
9. Once completed on one side, switch to the other side and repeat the exercise to ensure balanced strength and muscle development. Make sure to keep your movements controlled to avoid injury, and adjust the weight of the dumbbell to match your ability level.
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