Kneeling Plank Tap Shoulder

The "Kneeling Plank Tap Shoulder" is a challenging exercise that primarily targets your core muscles, but also engages your shoulders, arms, and back. This exercise is a variation of the traditional plank exercise and is a great addition to your routine if you want to enhance core stability and upper body strength. To perform the Kneeling Plank Tap Shoulder, start by getting into a kneeling position on the ground. Place your hands shoulder-width apart on the floor in front of you, keeping your wrists directly under your shoulders. Extend your legs behind you, resting on the balls of your feet, while balancing on your knees. Engage your core and maintain a straight line from your head to your knees. From this starting position, begin the exercise by tapping one hand to the opposite shoulder while maintaining a stable core and neutral spine. Then, return the hand to the starting position and repeat with the other hand. Continue alternating shoulder taps, focusing on keeping your body stabilized and avoiding any excessive movement or swaying. The Kneeling Plank Tap Shoulder can be modified to suit different fitness levels. Beginners can start with a shorter duration and minimal hand movement, gradually increasing the intensity as they gain strength and stability. Advanced fitness enthusiasts can challenge themselves by adding in additional variations, such as tapping the shoulder while in a full plank position or incorporating a push-up between shoulder taps. Remember to always maintain proper form throughout the exercise and to listen to your body. It's essential to engage your core muscles and keep your spine aligned to prevent any unnecessary strain. Incorporate the Kneeling Plank Tap Shoulder into your workout routine to improve core strength, upper body stability, and overall functional fitness.

Instructions

• Start by getting into a kneeling position on the floor.
• Place your hands shoulder-width apart on the ground, directly under your shoulders.
• Extend your legs out behind you and lift your knees off the ground, so that your body forms a straight line from your head to your heels.
• Engage your core and glutes to maintain a stable plank position.
• From this position, without rotating your hips or torso, lift your right hand off the ground and tap your left shoulder.
• Return your right hand to the starting position, and then lift your left hand to tap your right shoulder.
• Continue alternating taps for the desired number of repetitions.
• Keep your core engaged and avoid sagging or lifting your hips throughout the exercise.
• Remember to breathe steadily and maintain proper form.

Tips & Tricks

• Engage your core muscles throughout the exercise for stability and control.
• Keep your hips and shoulders square to the floor to maintain proper alignment.
• Focus on maintaining a neutral and stable spine throughout the movement.
• Start with a lighter weight and gradually increase as you gain strength and stability.
• Perform the exercise in a slow and controlled manner to maximize muscle activation.
• Remember to breathe steadily and avoid holding your breath during the exercise.
• Keep your neck relaxed and in line with your spine to prevent strain.
• Use a soft surface or mat to protect your knees during the kneeling position.
• Modify the exercise by performing it on an incline or decline to increase or decrease difficulty.
• Always consult with a physician or certified fitness professional before starting any new exercise routine.