Instructions:
- 1Begin in a plank position with your hands under your shoulders and your body in a straight line
- 2Lift one foot off of the ground and tap it to the opposite side
- 3Return the foot to the starting position
- 4Repeat with the other foot
- 5Continue alternating tapping feet to opposite sides
Tips:
- Make sure to keep your hips level throughout the exercise
- Keep the core engaged throughout the movement
- Avoid rushing the movement to maintain good form
- Breathe in as you bring your foot back to the plank and exhale as you tap your foot to the side
Plank Feet Tap: A Powerful Core Exercise
The Plank Feet Tap is a dynamic variation of the traditional plank that targets the core while engaging various muscle groups. This bodyweight exercise not only strengthens the waist but also works synergistically with the deltoids, hamstrings, quadriceps, and pectoral muscles, making it an excellent choice for those looking to enhance their overall stability and strength.
Benefits of Plank Feet Taps
Incorporating plank feet taps into your workout routine can yield multiple benefits:
- Core Strength: The primary focus of this exercise is to engage the core, helping to improve overall stability and posture.
- Muscle Engagement: By activating the deltoids and pectorals, you also work on upper body strength, making it a comprehensive exercise.
- Balance and Coordination: Regularly performing plank feet taps can enhance your balance, which is vital for various physical activities.
- Low Impact: As a bodyweight exercise, plank feet taps are joint-friendly and suitable for all fitness levels.
How to Perform Plank Feet Taps
To execute a proper plank feet tap:
- Begin in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
- Engage your core and slowly lift one foot off the ground, tapping it out to the side before returning it back to the starting position.
- Alternate sides, ensuring to maintain stability throughout your torso.
Tips for Success
- Start slow: If you’re new to this exercise, take your time to perfect your form before increasing speed.
- Keep your body aligned: Focus on keeping your hips down to prevent sagging or elevating your lower back.
- Breath control: Don’t forget to breathe steadily, inhaling as you return your foot and exhaling as you lift it.
- Modify as necessary: If you find it challenging, you can modify the exercise by performing it on your knees.
Whether you refer to it as plank toe taps or simply a plank tap, this exercise is an excellent addition to any fitness routine. Try incorporating plank feet taps for a well-rounded, engaging workout that challenges your core strength and enhances overall fitness.