Instructions:
- 1Get down on your hands and toes with your back straight and legs extended.
- 2Bring one of your hands off the floor and tap your opposite shoulder with it.
- 3Hold for a while, return to the initial position, and repeat with your other hand.
Tips:
- Keep your back straight and avoid bending your neck.
- Keep your arms and legs straight.
- Maintain s smooth breathing pattern.
Plank Shoulder Taps: A Comprehensive Guide
Plank shoulder taps are an effective exercise that target multiple muscle groups while enhancing stability and coordination. This exercise involves maintaining a plank position while alternating tapping each shoulder with the opposite hand, providing a unique challenge to your core and upper body.
Muscles Worked
Engaging in plank shoulder taps primarily works the following muscle groups:
- Core: Strengthens the abdominal muscles, including the rectus abdominis and obliques.
- Shoulders: Activates the deltoids, promoting upper body strength.
- Back: Engages the muscles of the upper and lower back, contributing to overall stability.
- Arms: Works the triceps and biceps while balancing.
Benefits of Plank Shoulder Taps
Incorporating plank shoulder taps into your workout routine offers numerous benefits:
- Improved Core Stability: Essential for overall body control during various movements.
- Enhanced Balance: Encourages stabilization, helping improve your balance in daily activities.
- Upper Body and Core Strength: A compound exercise that effectively works the arms, shoulders, and core simultaneously.
- Increased Coordination: Trains both sides of the body to work together, enhancing functional movement.
Performing Plank Shoulder Taps
To perform plank shoulder taps effectively, follow these steps:
- Assume a plank position with your hands placed directly under your shoulders, keeping your body in a straight line from head to heels.
- With your core engaged, lift one hand off the ground and tap the opposite shoulder.
- Return your hand to the ground and repeat with the other hand.
- Continue alternating sides, maintaining stability throughout your body.
Reps and Modifications
For beginners, starting with 10-15 reps on each side is recommended. To stabilize the movement, you can also perform plank shoulder taps on your knees. For those looking to increase difficulty, try adding weights to increase the challenge.
Alternatives to Plank Shoulder Taps
If you’re looking for variations, consider exploring alternative exercises such as:
- Plank reach: Extending one arm forward instead of tapping the shoulder.
- Side plank with hip dip: Engaging the obliques while targeting similar muscle groups.
Incorporate plank shoulder taps into your workouts for a dynamic exercise that strengthens and stabilizes your entire body. Whether you're a beginner or seasoned athlete, this exercise can be easily tailored to fit your fitness level and goals.