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Instructions
- Start in a high plank position with hands under shoulders and feet hip-width apart.
- Engage your core to keep your hips stable.
- Lift your right hand to tap your left shoulder while maintaining plank form.
- Return your right hand to the floor and immediately tap your right shoulder with your left hand.
- Continue alternating sides for the desired duration.
Technical Tips
- Keep hips as stable as possible to avoid rotation.
- Spread feet wider if needed for better balance.
- Maintain a straight line from head to heels.
Breathing Tips
- Inhale in plank position.
- Exhale as you tap your shoulder.
- Breathe steadily throughout the movement to maintain core engagement.
Medical restrictions
- Wrist injuries
- Shoulder injuries
- Lower back pain
Description
The plank shoulder tap is an effective core strengthening exercise that enhances stability, balance, and coordination. It involves holding a high plank position while alternately tapping each shoulder with the opposite hand. This movement challenges your abdominal muscles to maintain spinal alignment and resists rotation, improving anti-rotational core strength. Additionally, it targets the shoulders, chest, and triceps as stabilisers, enhancing upper body endurance and control. Plank shoulder taps are widely incorporated in functional training, calisthenics, and fitness routines to build overall core integrity, reinforce shoulder stability, and develop better balance and body control, making it an essential exercise for athletes, fitness enthusiasts, and anyone aiming to improve core performance in daily movements.