Vidéos
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.
Restrictions médicales
- Wrist injuries
- Shoulder injuries
- Lower back pain
How many plank shoulder taps should I do as a beginner?
As a beginner, start with 10–20 plank shoulder taps, focusing on maintaining correct plank form and avoiding hip rotation for maximum core strengthening benefits.
What muscles do plank shoulder taps work?
Plank shoulder taps primarily work the abs and shoulders while also engaging the obliques, back muscles, triceps, and deltoids to stabilise the movement and improve core balance.
Is plank shoulder tap good for core strength?
Yes, plank shoulder tap is excellent for core strength as it targets the deep stabilising muscles and challenges anti-rotational strength, balance, and coordination simultaneously.
Can I do plank shoulder taps every day?
You can include plank shoulder taps daily if your body tolerates it without pain, but ensure proper recovery for optimal core strengthening results and to avoid overuse injuries.
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.