Shoulder Tap

The Shoulder Tap is a dynamic exercise that targets multiple muscle groups, primarily focusing on the core and upper body strength. It is a bodyweight exercise that can be done virtually anywhere, making it a great addition to your home or gym workouts. To perform a Shoulder Tap, start in a high plank position with your hands directly under your shoulders and your body in a straight line from your head to your heels. Engage your core to maintain stability throughout the movement. From this position, lift one hand off the ground and tap it gently on the opposite shoulder. Return the hand back to the starting position and alternate sides. The key to this exercise is to minimize any rotation or movement in the hips, focusing on maintaining a stable core. The Shoulder Tap is an excellent exercise for improving core strength, stability, and shoulder mobility. It engages the rectus abdominis, transverse abdominis, obliques, and erector spinae muscles to maintain a stable plank position. Additionally, it targets the deltoids, trapezius, and rhomboids in the shoulders and upper back, promoting both strength and stability in these muscle groups. Incorporating Shoulder Taps into your workout routine can help enhance your overall athleticism, improve posture, and increase functional strength. Whether you're an athlete aiming to boost performance or a fitness enthusiast striving for a stronger and more toned physique, this exercise is an effective addition to any workout regimen. Remember to perform the Shoulder Tap with proper form and gradually increase the number of repetitions as your strength improves. Stay consistent, challenge yourself, and enjoy the benefits of this challenging yet rewarding exercise!

Instructions

• Start in a high plank position, with your hands directly underneath your shoulders and your body in a straight line from head to toe.
• Engage your core and keep your hips stable throughout the exercise.
• Lift your right hand off the ground, reach across and touch your left shoulder.
• Place your right hand back on the ground and repeat the movement with your left hand, reaching across to touch your right shoulder.
• Continue alternating sides, focusing on maintaining a stable plank position and minimizing any twisting or swaying of the hips.
• Perform the exercise for the desired number of repetitions or time duration.

Tips & Tricks

• Engage your core muscles throughout the exercise to maintain stability.
• Keep your body in a straight line from head to toe, avoiding any sagging or piking of the hips.
• Maintain a slow and controlled tempo to maximize the muscle engagement.
• Begin with a modified version of the shoulder tap by performing it on an elevated surface, such as a bench or a sturdy chair, if you find the full plank position too challenging.
• Start with a smaller range of motion, tapping your shoulders lightly, and gradually increase the distance between each hand and opposite shoulder as you build strength and stability.
• Avoid locking out your elbows during the plank position to prevent excessive strain on the joints.
• To increase the intensity, try incorporating a hip tap by bringing one knee at a time towards the same-side elbow while maintaining the plank position.
• Breathe continuously throughout the exercise, exhaling as you tap your shoulder and inhaling as you return to the starting position.
• Place your hands slightly wider than shoulder-width apart to provide a stable base of support.
• Keep your gaze focused on the floor to maintain proper spinal alignment throughout the exercise.