10/08/19 Plank Shoulder Taps
To perform this exercise, start in a press-ups position and make sure your hands up directly under your shoulders and your feet are in line with your hips. Keeping your hips as still as possible, lift one hand and tap it on the opposite shoulder. Then repeat on the other side. Keep repeating this while still keeping your body as still as possible and squeezing your core tight.
Suggested Reps: 10-20 reps
Muscles Activated: This will work the transverse muscle across the core and will help to improve your balance and coordination. Rectus Abdominis, Transverse Abdominis, trapezius and rhomboid muscles (upper-back muscles), serratus anterior (the serrated-shaped muscles that wrap around the side of your chest and shoulder), quads (front of the thighs), glutes, and calf muscles in your lower half
Exercise Variations: Plank shoulder taps can be done on the knees as well. This will increase stability and make it less difficult.
Beginner: The hand and shoulder tap is a great option for beginners who are looking to improve their core stability. Beginners can elevate their hands on a box or bench, and perform the modified variation.
Intermediate :Intermediate lifters can progress to placing their hands so they are farther apart, and or bringing their feet so they are closer together as both of these options make the exercise more challenging. Intermediate lifters can also make the exercise more challenging by holding their hand on the opposite shoulder for more time than rather than just touching the shoulder.
Advanced: Advanced lifters can use the hand and shoulder tap the same ways as intermediate lifters. They can also perform the same hand and shoulder tap variations that I described for intermediate lifters, but with resistance. This resistance can include chains, a weight plate (place on mid/lower back).
Other exercises for core work: Plank holds, plank with crossing knees touches, side plank
Links: This link is to a description which is listed above as another exercise that can be done to strengthen the core.
This link to the desrciption which is listed above as planks with knee touches.
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