How high should I lift my back?

You only need to lift your shoulder blades a few inches off the floor. The goal is a deep contraction of the abdominals rather than a full sit-up.

Where should I feel this exercise the most?

You should feel a burning sensation in the front of your stomach and along the sides of your waist. If you feel it in your neck, try tucking your chin slightly but keep the focus on the ribcage moving toward the pelvis.

Can I perform reach ups if I have lower back pain?

Reach ups are generally safer than full sit-ups because they don't involve hip flexor activation, but you should stop if you feel sharp pain in the lumbar spine. Ensure your lower back stays glued to the mat.

How to Do Reach Ups: Oblique and Core Exercise Guide

Master the reach up exercise to strengthen your obliques and core. Follow our expert step-by-step guide for better abdominal definition and stability.

How to Perform

Lie flat on your back on a mat with your knees bent and feet flat on the floor at hip-width distance.
Extend your arms straight up toward the ceiling, keeping your palms facing inward toward one another.
Engage your core and lift your shoulder blades off the floor by reaching your fingertips as high as possible toward the ceiling.
Hold the peak contraction for one second while focusing on the tension in your upper abdominals and obliques.
Slowly lower your shoulders back to the starting position without letting your head fully rest on the floor to maintain tension.
Complete the movement under control, ensuring your lower back remains pressed firmly against the mat throughout the set.

Common Mistakes

Using momentum or swinging the arms to lift the torso.
Tucking the chin into the chest which causes neck strain.
Allowing the lower back to arch and lose contact with the floor.
Holding your breath during the upward phase of the movement.

Muscles Worked

Primary movers

Obliquus externus abdominis

Stabilizers

Rectus abdominis
Transverse abdominis
Serratus anterior

Related Guides

3008 Abdominal Crunch — Core
Ab Roller — Core
Ab wheel — Core

Obliquus externus abdominis · Core