Plank Shoulder Taps are a bodyweight exercise that combines the traditional plank position with an additional movement of tapping your shoulders alternately with your hands. This exercise is excellent for strengthening the core, improving shoulder stability, and enhancing overall body control. Here’s how to perform Plank Shoulder Taps, their benefits, and when to include them in your fitness routine:
How to Do Plank Shoulder Taps:
Execution:
- Begin in a plank position with your forearms on the ground, elbows directly under your shoulders, and your toes on the floor.
- Maintain a straight line from your head to your heels, engaging your core muscles to stabilize your spine.
- Keep your feet hip-width apart for balance.
- Start by lifting your right hand off the ground and reaching across to tap your left shoulder.
- Return your right hand to the starting position on the ground.
- Next, lift your left hand off the ground and reach across to tap your right shoulder.
- Continue alternating between tapping your shoulders with your hands while keeping your core engaged and your body steady.
- Keep your hips level and avoid excessive rocking or swaying.
- Perform the desired number of repetitions or a specific duration.
Why we do Plank Shoulder Taps:
- Core Strengthening: Plank Shoulder Taps engage the entire core, including the rectus abdominis, obliques, and transverse abdominis, helping to build core strength and stability.
- Shoulder Stability: Tapping the shoulders with alternating hands challenges shoulder stability and improves strength in the shoulder girdle.
- Balance and Coordination: This exercise requires balance and coordination as you shift your weight from one arm to the other while maintaining a stable plank position.
- Total Body Control: Plank Shoulder Taps enhance overall body control and awareness, promoting better posture and functional movement patterns.
- Calorie Burn: While primarily a strength and stability exercise, Plank Shoulder Taps can also contribute to calorie burning and weight management when performed in higher-intensity workouts.
Muscles and Joints Involved:
- Primary Muscles: The core muscles, including the rectus abdominis, obliques, and transverse abdominis, are the primary focus. The shoulders (deltoids) and triceps also engage to stabilize and support the upper body.
- Secondary Muscles: The glutes, quads, and chest muscles assist in maintaining the plank position.
- Joints: Plank Shoulder Taps primarily involve the shoulder and elbow joints, as well as the core stabilization of the spine.
When to Perform Plank Shoulder Taps:
Plank Shoulder Taps can be included in your fitness routine in various ways:
- Core Workouts: Incorporate Plank Shoulder Taps into your core-focused workouts as a challenging exercise to strengthen the abdominal muscles.
- Full-Body Workouts: Include them in full-body workout routines to target the core while engaging other muscle groups.
- High-Intensity Interval Training (HIIT): Plank Shoulder Taps can be part of HIIT workouts to increase the intensity and challenge your cardiovascular fitness as well.
- Warm-Up or Cool-Down: Use Plank Shoulder Taps as part of your warm-up routine to activate the core and shoulder muscles or as part of a cool-down to maintain core engagement and stability.
- Balance and Stability Training: They can be included in balance and stability training routines to enhance core and upper body stability.
The number of repetitions and sets can vary based on your fitness level and goals. Beginners may start with 2-3 sets of 8-10 taps per shoulder and gradually increase both sets and repetitions as they become more comfortable. Proper form, balance, and core engagement are essential to maximize the benefits and prevent injury. If you have any pre-existing injuries or conditions, consult with a fitness professional or healthcare provider before incorporating Plank Shoulder Taps into your routine to ensure they are safe and suitable for your needs.