The Side Plank with Reach for Flat Abs, Balance and a Strong Back

December 20, 2010 at 3:16 am Leave a comment

I enjoy the side plank with reach because it is a challenging exercise for me to execute. Once again with the holidays in mind and time constraints, this exercise requires no equipment and not a lot of time. If you have been practicing your standard plank exercise and then progressed to the side plank that we incorporated into our exercise routines several weeks ago it is now time to kick things up a notch by adding the side plank with reach. If you cannot perform this exercise then you should begin your abdominal training by doing planks and side planks (no reach) regularly and then progress toward the goal of performing the side plank with reach after one month.

Here is how to execute the side plank with reach:

Step 1:Position your body into a right side plank position. (Lying on your side, lift your torso off the floor with your weight on your right arm, shoulder and elbow should be in the same line, elbow bent 90 degrees.)

Advanced option: Weight on hand and elbow straight, lifting your body off the floor. Your left foot should be lying on top of your right foot / ankle which is on the floor. Feet, hips, and shoulders should form a straight line.

Step 2: Keeping your abs pulled tight reach your left hand toward the ceiling.

Step 3: Slowly bring your left hand down tucking your hand under your body and twist your body forward until your torso is almost parallel to the floor.

Step 4: Slowly return to starting side plank position.

Repeat 5 -10 repetitions gradually increasing the number you are able to perform. Repeat on opposite side!

Spiritual Application: I can do all things through Christ who strengthens me. Philippians 4:13

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Entry filed under: Christianity, Fitness, Health. Tags: , , , , , , , .

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