Bodyweight Side Plank Reach Through

Instructions for proper form

Start in a side plank position, resting on your forearm with your elbow directly beneath your shoulder and your body in a straight line from head to heels. Keep your feet stacked on top of each other or one in front of the other for more stability. Reach your top arm straight up towards the ceiling. To perform the reach through, rotate your torso and bring your top arm down under your body, threading it through while maintaining a strong plank position. Return to the starting position by extending your top arm back up. Keep your core engaged and body aligned throughout the movement.

Common mistakes to avoid

Avoid letting your hips drop during the exercise; this could lead to lower back strain. Don’t rotate your body too much, which can cause imbalance and improper form. Ensure that your shoulder is aligned with your elbow to avoid undue stress on the shoulder joint.

Benefits

Specific benefits of the exercise

Strengthens the obliques and overall core stability, improves shoulder stability, enhances balance, and supports rotational strength.

Expected results and timeframe

With regular practice, you can expect to see improved core stability, balance, and strength in the oblique muscles within 4 to 6 weeks..

Who this exercise is best for

This exercise is ideal for beginners looking to build core strength, individuals recovering from lower back issues, and athletes needing to enhance their rotational stability.

Scientific studies supporting its effectiveness

Research indicates that core stability exercises like the side plank and its variations significantly improve core strength and stability, which can reduce the likelihood of injuries and lower back pain over time.

Variations

Beginner modifications

To modify the exercise for beginners, perform the side plank on your knees instead of your feet or reduce the range of motion by reaching your arm only halfway through the movement.

Advanced progressions

To advance the exercise, consider adding a leg lift while in the side plank or using a stability ball for added difficulty and instability.

Integrations

Complementary exercises

Complement this exercise with planks, Russian twists, and bicycle crunches for a well-rounded core workout.

Super set recommendations

Consider supersetting the bodyweight side plank reach through with standard side planks, or with single-arm dumbbell rows to enhance oblique engagement.

Sample workout routines

A sample workout routine could include: 1. Bodyweight Side Plank Reach Through (3 sets x 10-15 reps each side), 2. Push-ups (3 sets x 8-12 reps), 3. Glute Bridges (3 sets x 12-15 reps), 4. Side Planks (3 sets x 20-30 sec hold each side).

Exercise combinations

Combine this exercise with mountain climbers and reverse crunches for a dynamic core-focused workout.

Best time to do this exercise in your workout

This exercise is best performed in the core section of your workout routine, either in the middle or towards the end, after heavier lifts or other compound movements.