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Instructions
- Lie on your side with your elbow directly under your shoulder and legs stacked.
- Lift your hips off the ground to form a straight line from head to heels.
- Extend your top arm straight upward toward the ceiling.
- Rotate your torso and reach the top arm under your body in a controlled motion.
- Return to the starting position and repeat for the desired duration or reps.
Technical Tips
- Engage your core to prevent sagging at the hips.
- Move slowly and with control during the rotation.
- Keep your shoulder stacked above your elbow to avoid strain.
Breathing Tips
- Inhale as you reach the arm upward.
- Exhale slowly during the rotation under the torso.
- Inhale again when returning to the start position.
Medical restrictions
- Shoulder instability or recent shoulder injury
- Lower back pain or disc issues
- Severe wrist or elbow conditions
Description
The Side Plank Reach Through is a dynamic core stabilization exercise that challenges balance, coordination, and rotational control. Unlike a traditional static side plank, this variation incorporates controlled movement by threading the upper arm underneath the torso, effectively engaging the deep abdominal muscles and obliques. This motion improves rotational strength and trunk stability, which are critical for athletic performance and daily movement efficiency. Additionally, it activates the shoulders, glutes, and lower back muscles to maintain posture and support spinal alignment. This exercise is especially beneficial for individuals looking to strengthen their core beyond basic planks, offering a functional training element that mimics real-life twisting motions. Suitable for intermediate fitness levels, the Side Plank Reach Through requires no equipment and is easily scalable by adjusting time under tension. It is widely used in calisthenics, fitness, and Pilates routines for its ability to build resilience and body awareness.
What muscles do I work with the Side Plank Reach Through?
The Side Plank Reach Through primarily works the abs, especially the obliques, while also engaging the shoulders, glutes, and lower back for stabilization.
Is the Side Plank Reach Through good for core strength?
Yes, this exercise is excellent for developing core strength, particularly rotational stability, by engaging multiple muscle groups involved in balance and trunk control.
Can beginners do the Side Plank Reach Through?
This exercise is more suited for intermediate levels due to the balance and coordination required. Beginners should master the basic side plank first before progressing.
Do I need equipment for the Side Plank Reach Through?
No, the Side Plank Reach Through is a bodyweight exercise and can be performed without any equipment, making it ideal for home workouts.
How long should I hold the Side Plank Reach Through?
Start with 20–30 seconds per side and gradually increase duration as your core strength and control improve.