Step by Step Guide

For Right Side:

  1. Starting Position:
    • Begin by lying on your right side with your legs extended and stacked on top of each other.
    • Place your right elbow directly under your shoulder and lift your hips off the ground to form a straight line from head to heels.
  2. Side Plank Position:
    • Engage your core muscles to stabilize your body in the side plank position.
    • Extend your left arm towards the ceiling, keeping it perpendicular to the floor.
  3. Reach Through:
    • Slowly lower your left arm under your body, reaching towards the space between your right hip and the floor.
    • Maintain control and stability throughout the movement, keeping your hips lifted and core engaged.
  4. Return to Starting Position:
    • Reverse the movement by reaching your left arm back towards the ceiling, returning to the starting position.
    • Keep your body in a straight line and avoid sagging or collapsing at the hips.
  5. Repeat:
    • Perform the desired number of repetitions on the right side before switching to the left side.

For Left Side:

    1. Starting Position:
      • Lie on your left side with your legs extended and stacked on top of each other.
      • Place your left elbow directly under your shoulder and lift your hips off the ground to form a straight line from head to heels.
    2. Side Plank Position:
      • Engage your core muscles to stabilize your body in the side plank position.
      • Extend your right arm towards the ceiling, keeping it perpendicular to the floor.
    3. Reach Through:
      • Slowly lower your right arm under your body, reaching towards the space between your left hip and the floor.
      • Maintain control and stability throughout the movement, keeping your hips lifted and core engaged.
    4. Return to Starting Position:
      • Reverse the movement by reaching your right arm back towards the ceiling, returning to the starting position.
      • Keep your body in a straight line and avoid sagging or collapsing at the hips.
    5. Repeat:
      • Perform the desired number of repetitions on the left side.

Benefits of The Side Plank Reach Through

  1. Oblique Strengthening: This exercise targets the oblique muscles on the sides of the torso, helping to improve core strength and definition.
  2. Shoulder Stability: Holding the side plank position while reaching through challenges shoulder stability and strengthens the muscles surrounding the shoulder joint.
  3. Improved Balance: By lifting and stabilizing the body on one side, “Side Plank Reach Through” improves balance and proprioception.
  4. Functional Core Strength: Engaging multiple muscle groups simultaneously mimics real-life movements, enhancing overall functional strength and performance.

Tips for Beginners:

  1. Start with Side Plank: Beginners should master the basic side plank exercise before attempting the reach through variation.
  2. Focus on Stability: Prioritize stability and control throughout the movement to prevent injury and maximize effectiveness.
  3. Modify as Needed: If the full reach through is too challenging, start with a smaller range of motion or perform the exercise with the bottom knee bent for added stability.
  4. Engage Core Muscles: Keep the core muscles engaged throughout the exercise to support the spine and maintain proper alignment.