Core
Reach ups
A focused core conditioning exercise designed to isolate the obliques and improve lateral spinal stability.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.