Tabletop & Reach Raise Plank

1. Starting Position:

   • Begin by sitting on the floor with your knees bent and feet flat on the ground.

   • Position your hands behind you, fingers pointing away from your body, and lean back slightly. Ensure your elbows are soft and not locked.

2. Lift into a Tabletop Position:

   • Press through your hands and lift your hips off the ground, forming a straight line from your shoulders to your knees. This is your tabletop position.

   • Keep your neck neutral and gaze slightly forward.

3. Reach with One Arm:

   • From the tabletop position, lift your right arm straight up toward the ceiling.

   • Rotate your torso slightly to the left as you reach upward, engaging your core for stability.

4. Hold the Position:

   • Maintain the reach for a moment, feeling the stretch in your side, and keep your hips raised. Make sure your body is steady and in a straight line.

5. Return to Starting Position:

   • Lower your arm down and gently bring your hips back toward the ground to return to the starting position.

   • Make sure to control your movement and avoid collapsing down.

6. Repeat:

   • Perform the movement on the opposite side by lifting your left arm up toward the ceiling.

   • Continue alternating sides for your desired number of repetitions.

Tips for Beginners:

• Focus on your form rather than speed; quality is more important than quantity.

• If this is challenging, you can keep your hips lower to the ground and gradually work on building strength.

• Breathe steadily throughout the exercise, exhaling as you lift your arm and inhaling as you lower it.