Plank Shoulder Taps: Video Tutorial & Exercise Guide
| Workout | Plank Shoulder Taps |
| Primary Muscle Group | Abs |
| Secondary Muscle Group | Shoulders, Triceps |
| Equipment Required | Bodyweight |
| Force Type | Static |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Beginner |
Plank Shoulder Taps: Video Tutorial & Exercise Guide
Plank Shoulder Taps: Step-by-Step Guide
- Step 1: Start in a high plank position, with your hands directly under your shoulders and your body forming a straight line from your head to your heels. Engage your core and glutes.
- Step 2: Lift your right hand off the ground and tap your left shoulder, keeping your hips stable and avoiding any side-to-side movement.
- Step 3: Place your right hand back on the ground and immediately lift your left hand to tap your right shoulder.
- Step 4: Continue alternating sides, tapping your shoulders, while focusing on keeping your core tight and your hips square to the ground.
- Step 5: Perform for the desired number of reps, maintaining control and proper form throughout the exercise.
Plank Shoulder Taps: Overview
Plank Shoulder Taps are a dynamic core exercise that adds an element of stability and coordination to the traditional plank. By lifting one hand off the ground, you challenge your core to maintain balance while preventing your hips from rotating. This exercise targets your core, shoulders, and obliques, improving overall stability and strength.
It's a great movement to include in any core workout, helping to develop better balance, control, and core endurance. whether you're a beginner or advanced, this exercise is accessible and effective for strengthening the entire core.
Plank Shoulder Taps: Benefits
Plank Shoulder Taps help to strengthen your core, shoulders, and upper body while improving stability. By lifting one hand off the ground, you challenge your obliques to keep your body balanced, making this exercise highly effective for building core endurance.
This movement also engages your shoulder stabilizers and helps improve coordination and balance, which can benefit you in other compound exercises like push-ups and overhead presses.
Additionally, Plank Shoulder Taps are a low-impact exercise that can be performed almost anywhere, making them an excellent addition to any workout routine.
Plank Shoulder Taps: Pro Tips & Advanced Techniques
Focus on keeping your hips stable throughout the movement. Avoid rotating your body as you lift your hand to tap your shoulder. To make the exercise more challenging, widen your feet to create more stability or add a resistance band around your wrists. If you're ready to build core strength and stability, Plank Shoulder Taps are a great move to master!
Plank Shoulder Taps: Progression Plan
Beginner
Intermediate
Advanced
Plank Shoulder Taps: Frequently Asked Questions (FAQs)
What muscles do Plank Shoulder Taps target?
+Plank Shoulder Taps primarily target your core muscles, especially the obliques, while also engaging the shoulders, triceps, and stabilizer muscles in your upper body.
How do I keep my hips stable during Plank Shoulder Taps?
+To prevent your hips from rotating, engage your core fully and maintain a strong plank position. Focus on slow, controlled taps, and widen your feet if necessary to add stability.
Are Plank Shoulder Taps suitable for beginners?
+Yes, beginners can start with slower movements and focus on maintaining balance and stability. As strength and coordination improve, they can gradually increase the speed and reps.
How often should I include Plank Shoulder Taps in my routine?
+Plank Shoulder Taps can be included in your workout 2-3 times a week as part of your core or upper body routine. They pair well with other stability exercises like side planks or push-ups.
What are some common mistakes to avoid?
+Avoid letting your hips rotate or sag during the movement. Focus on maintaining a strong plank position and controlling the taps to keep your body aligned.
