Plank Shoulder Tap

Plank Shoulder Tap Exercise: Strengthen Your Core and Improve Stability

The Plank Shoulder Tap exercise is a challenging and effective core strengthening exercise that targets your abs, lower back, shoulders, and arms. It's an excellent exercise to include in your workout routine if you're looking to improve your core stability and increase overall strength. In this article, we will discuss the benefits of the Plank Shoulder Tap exercise, how to perform it correctly, and some variations you can try to make it more challenging.

Benefits of the Plank Shoulder Tap Exercise

1. Core Strength: The Plank Shoulder Tap exercise primarily targets your abdominal muscles and lower back, helping you develop a strong and stable core. A strong core is essential for maintaining proper posture, preventing injuries, and improving overall athletic performance.

2. Shoulder Stability: The shoulder taps in this exercise require you to engage your shoulder muscles to maintain stability while alternating the taps. By performing this exercise regularly, you can improve your shoulder stability and reduce the risk of shoulder injuries.

3. Balance and Coordination: The Plank Shoulder Tap exercise challenges your balance and coordination as you lift one hand off the ground to tap the opposite shoulder. This exercise helps improve overall body control and proprioception.

4. Upper Body Strength: In addition to targeting your core muscles, the Plank Shoulder Tap exercise also engages your arms, chest, and upper back. As a result, you can develop strength in your upper body while simultaneously toning your midsection.

5. Increased Calorie Burn: The Plank Shoulder Tap exercise is a compound movement that engages multiple muscle groups simultaneously. As a result, it can help increase your calorie burn, making it a great addition to your fitness routine if you're looking to lose weight.

How to Perform the Plank Shoulder Tap Exercise

Here's a step-by-step guide on how to perform the Plank Shoulder Tap exercise correctly:

1. Start by assuming a plank position with your hands directly under your shoulders and your legs extended behind you. Your body should form a straight line from head to toe.
2. Engage your core muscles by drawing your navel toward your spine and squeezing your glutes.
3. Keeping your hips steady and parallel to the ground, lift your right hand and tap your left shoulder. Then, return your right hand to the starting position.
4. Repeat the movement with your left hand tapping your right shoulder.
5. Continue alternating the shoulder taps for the desired number of repetitions or time duration.

To ensure proper form and maximize the effectiveness of this exercise, keep the following tips in mind:

• Maintain a neutral spine and avoid sagging or arching your back.
• Engage your core throughout the exercise, focusing on stabilizing your torso.
• Keep your movements controlled and avoid excessive twisting or swaying.
• Breathe deeply and rhythmically throughout the exercise.

Variations of the Plank Shoulder Tap Exercise

Once you have mastered the basic Plank Shoulder Tap exercise, you can try these variations to add more challenge to your routine:

1. Single-Leg Plank Shoulder Tap: In this variation, perform the shoulder taps while balancing on one leg. This variation adds an extra challenge to your core stability and helps improve balance.

2. Medicine Ball Plank Shoulder Tap: Place a medicine ball under one hand while performing the shoulder taps. This variation increases the instability, requiring more effort from your core muscles to maintain balance.

3. Plank Shoulder Tap Push-up: Begin in a plank position, perform a shoulder tap on each side, and then lower yourself into a push-up. Return to the starting position and repeat. This variation combines the benefits of the Plank Shoulder Tap exercise with a push-up, working your upper body and core muscles simultaneously.

Conclusion

The Plank Shoulder Tap exercise is a versatile and effective exercise that targets your core, shoulders, and arms. By incorporating this exercise into your fitness routine, you can improve your core strength, shoulder stability, balance, and overall body control. Remember to start with proper form and progress to more challenging variations as you become more comfortable. Incorporate the Plank Shoulder Tap exercise into your regular workouts, and enjoy the benefits of a stronger and more stable core.