Difficulty level: Advanced
Target Muscle: Abdominals
Equipment: Dumbbell
Instructions for proper form
1. Begin by lying on your side with your feet stacked on top of each other. 2. Place your lower elbow directly beneath your shoulder, creating a straight line from head to toe. 3. Hold a dumbbell in your upper hand, directly above your shoulder. 4. Engage your core and lift your hips off the ground, coming into a side plank position. 5. While keeping your hips elevated, reach your upper arm under your body, rotating your torso, and then return to the starting position, reaching your arm back up towards the ceiling. 6. Maintain a strong core and keep your body in a straight line throughout the movement to avoid sagging hips.
Common mistakes to avoid
1. Letting the hips sag, which can strain the lower back. 2. Rotating too much and losing stability in the shoulder. 3. Not engaging the core properly, resulting in poor form. 4. Jerking the dumbbell instead of moving it in a controlled manner.
Benefits
Specific benefits of the exercise
1. Strengthens the obliques and overall core stability. 2. Improves balance and coordination. 3. Enhances spinal stability and rotational strength.
Expected results and timeframe
With regular practice, you can expect increased core strength and stability within 4-6 weeks, and noticeable improvement in balance and oblique definition within 8-12 weeks..
Who this exercise is best for
This exercise is best for advanced fitness enthusiasts looking to challenge their core strength, athletes needing stability in rotational movements, and those preparing for sports that require strong oblique muscles.
Scientific studies supporting its effectiveness
Research has shown that anti-rotational exercises, like the Side Plank Reach Through, effectively engage core muscles and improve stability (Source: Journal of Strength and Conditioning Research). Studies also support the role of oblique exercises in athletic performance and injury prevention (Source: Sports Medicine).
Variations
Beginner modifications
1. Side Plank with Knee Down: Start in a modified side plank position with your lower knee on the ground for support. 2. Hold the dumbbell without the reach through movement for increased stability.
Advanced progressions
1. Add a leg lift to the side plank for increased difficulty. 2. Perform the exercise with a heavier dumbbell to challenge strength further. 3. Incorporate dynamic movement by adding a twist or side hop for increased instability.
Integrations
Complementary exercises
1. Russian Twists: To further develop rotational strength. 2. Bird-Dogs: To enhance stability and coordination. 3. Plank Variations: To increase overall core strength.
Super set recommendations
Pair the Single Arm Dumbbell Side Plank Reach Through with Deadlifts or Bench Press for a full-body workout that emphasizes core stability and strength.
Sample workout routines
Circuit: 1. Single Arm Dumbbell Side Plank Reach Through, 2. Russian Twists, 3. Plank, 4. Side Lunges. Repeat for 3-4 rounds for an effective core and strength workout.
Exercise combinations
Combine with side lateral raises or bent-over rows to work upper body and core simultaneously.
Best time to do this exercise in your workout
Incorporate this exercise towards the end of your core workout or as part of a full-body routine to maximize core fatigue and utilize the strength gained from earlier exercises.