Plank Reaches

1. Begin in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
2. Engage your core muscles by drawing your navel toward your spine.
3. Lift your right hand off the ground and reach it forward, while lifting your left leg off the ground. Both your right arm and your left leg should be parallel to the ground.
4. Keep your body stable as you reach forward, avoiding excessive twisting or tilting.
5. Lower your right hand and left leg back to the ground, returning to the plank position.
6. Repeat the movement with your left hand and right leg, and then return to the plank position.
7. Perform continuous alternating reaches, reaching one arm and one leg forward at a time.

1. Focus on controlled and deliberate movements to maintain stability and engage the core.
2. Keep your core engaged throughout the exercise to prevent excessive movement in the hips.
3. Maintain a neutral spine, avoiding sagging or lifting of the hips.
4. Coordinate your breath with the reaching movements. Exhale as you reach, and inhale as you return to the plank.

Easier

• If the full range of motion is challenging, start with smaller reaches, gradually increasing the distance as your strength improves.
• Perform the reaches in an elbow plank position if a high plank is too challenging.
• Start with knee plank reaches if maintaining a high plank or elbow plank is difficult, gradually progressing to a full plank as strength increases.
• Perform the reach with only your hand, while leaving both feet on the ground.