Instructions:
- 1Start in a high plank position, with your hands shoulder-width apart and body in a straight line
- 2Shift your weight onto your left hand and tap your right hand to your left shoulder
- 3Return your right hand to the floor and repeat with the left hand tapping your right shoulder
- 4Continue alternating shoulder taps, keeping your hips as still as possible
- 5Try to do as many repetitions as you can while maintaining good form
Tips:
- Keep your back flat and avoid any sagging or arching
- Engage your abdominal and glute muscles throughout the exercise
- Avoid rotating your body; the aim is to keep your torso as stable as possible
- Perform the exercise in a controlled manner, focusing more on form than speed
Plank Shoulder Tap: A Comprehensive Guide
The Plank Shoulder Tap is an effective bodyweight exercise designed to engage multiple muscle groups, particularly targeting the waist area. This exercise not only strengthens the core but also activates the deltoids, gluteus maximus, obliques, serratus anterior, and tensor fasciae latae. It is a fantastic addition to any fitness routine, whether you are a beginner or looking to enhance your strength training regimen.
How to Perform Plank Shoulder Taps
To execute the plank shoulder tap correctly, start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels. While maintaining this position, lift one hand off the ground and tap the opposite shoulder. Alternate sides while keeping your hips as stable as possible to maximize the effectiveness of the workout.
Benefits of Plank Shoulder Taps
Adding plank shoulder taps to your routine provides numerous benefits, including:
- Core Strengthening: Engages the core muscles, enhancing stability and strength.
- Improved Balance: Challenges your balance as you shift your weight while tapping your shoulders.
- Enhanced Upper Body Strength: Activates shoulder and arm muscles effectively.
- Low Impact: A bodyweight exercise that reduces the risk of injury while providing an effective workout.
Muscles Worked
The plank shoulder taps primarily target the following muscles:
- Deltoid Anterior
- Gluteus Maximus
- Obliques
- Serratus Anterior
- Tensor Fasciae Latae
Repetitions and Variations
For optimal results, aim for 3 sets of 10-15 reps on each side. If you're new to this exercise, consider starting with plank shoulder taps on knees to build your foundational strength. For those looking to increase the challenge, try plank shoulder taps with weights for added resistance.
Conclusion
The plank shoulder tap is a versatile exercise beneficial for anyone looking to enhance core stability and upper body strength. Incorporate this exercise into your routine for a simple yet effective workout that requires no equipment and can be modified to fit any fitness level.