Plank Shoulder Taps
The Plank Shoulder Tap is a dynamic variation of the traditional plank that not only improves core stability but also challenges coordination and balance. By adding the shoulder tap, you increase the intensity while also working on shoulder stability.
Execution
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1
Begin in a standard plank position with your hands directly under your shoulders and your body in a straight line from your head to your heels.
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2
Brace your abdominal muscles to stabilize your core.
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3
Lift your right hand and gently tap your left shoulder while keeping your body as still and straight as possible.
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4
Place your right hand back down and repeat the movement with your left hand tapping your right shoulder.
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5
Continue alternating for the desired number of repetitions or time.
Benefits
- Improves core stability and strength
- Increases shoulder stability and coordination
- Helps develop better balance and body awareness
Common Mistakes
- ! Allowing your hips to sag; keep your body in a straight line.
- ! Performing the movement too quickly; focus on control and stability.
- ! Rotating your hips too much; try to keep your hips as square as possible.
Key Muscles
- Core muscles, including the rectus abdominis and obliques
- Shoulder muscles, primarily the deltoids
- Stabilizing muscles around the shoulder girdle
Possible Alternatives
- For beginners: perform the exercise on your knees to reduce the intensity.
- To increase the intensity: add a push-up between each shoulder tap.
- Use an elevated surface for your hands or feet to adjust the difficulty.
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