Plank Shoulder Taps

A plank variation where hands alternately lift off the ground to tap the opposite shoulder, increasing core stability demands.

Instructions

1. Start in a forearm plank position with your feet hip-width apart or slightly wider for stability.
2. Engage your core and glutes to maintain a straight body line.
3. Lift one forearm off the ground and reach that hand across to tap the opposite shoulder.
4. Return your hand to the floor and repeat with the other arm.
5. Alternate shoulders in a controlled, rhythmic pattern.
6. Maintain a stable pelvis throughout; minimize hip rotation or swaying.
7. Continue for the prescribed number of repetitions or time.

Tips

• This exercise significantly increases core stability demands compared to a static plank.
• Keep your hips as level as possible; avoid rotation or sinking on one side.
• The wider your feet stance, the easier the balance; narrow it as you improve.
• Maintain steady breathing; avoid holding your breath during the taps.
• Move at a controlled pace that allows you to maintain proper form throughout.
• Engage your obliques and deep core muscles to prevent rotation.
• This variation is excellent for developing stability and rotational control.