Alternating Side Plank Reach-Through

Alternating Side Plank Reach-Through is a dynamic exercise that combines the side plank with a rotating movement. This exercise focuses on strengthening the core muscles, including the oblique abdominal muscles, as well as improving balance and body stability. It is ideal for those who want to increase their core strength and improve body control.

Correct Execution of the Alternating Side Plank Reach-Through

Follow these steps to perform the exercise correctly:

  1. Start in a high plank with your hands placed directly under your shoulders and your body in a straight line from head to heels.
  2. Twist your body to the right by rotating on your feet and lifting your left arm up toward the ceiling, ending up in a side plank on your right side.
  3. From this position, bring the left arm down under the body as if trying to reach behind you and rotate the upper body slightly.
  4. Return the left arm to the starting position over the shoulder.
  5. Return to high plank and repeat the movement on the left side.
  6. Continue to switch sides in a controlled and fluid motion.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Hips Lower: Be sure to keep your hips lifted and in a straight line throughout the exercise to maximize muscle activation.
  • For fast movements: Perform the exercise at a controlled pace to ensure proper technique and avoid injury.
  • Inadequate Core Stabilization: Keep the core muscles engaged throughout the movement to maintain balance and control.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise with your knees on the floor to reduce stress and focus on proper form.
  • Advanced: Add a weight in the working hand to increase the intensity and further challenge the muscles.

Number of Repetitions and Sets

Perform 2-3 sets of 10-12 repetitions (5-6 on each side), depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you prepare the movement and exhale as you perform the reach-through movement. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing the Alternating Side Plank Reach-Through:

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