Plank shoulder taps are a popular exercise that can help you improve your core strength, stability, and balance. This exercise is beneficial for people of all fitness levels, and it targets several muscles in the body. In this article, we will discuss the muscles worked during plank shoulder taps and how to perform this exercise correctly.
What Are Plank Shoulder Taps?
Plank shoulder taps are a variation of the traditional plank exercise. Instead of holding a static plank position, you will be tapping your shoulders with your hands while maintaining the plank position. This exercise targets your core muscles, including your abs, lower back, and obliques, as well as your shoulders and chest.
How to Perform Plank Shoulder Taps
Here are the steps to perform plank shoulder taps:
- Start in a high plank position with your hands shoulder-width apart and your feet hip-width apart.
- Engage your core muscles and keep your back straight.
- Lift your right hand and tap your left shoulder.
- Return your right hand to the starting position and repeat with your left hand tapping your right shoulder.
- Continue alternating shoulder taps for 30-60 seconds.
Muscles Worked During Plank Shoulder Taps
Plank shoulder taps target several muscles in the body, including:
- Abdominals: The rectus abdominis and transverse abdominis muscles are engaged to stabilize the spine and maintain the plank position.
- Obliques: The internal and external oblique muscles are activated to rotate the torso and maintain balance.
- Lower back: The erector spinae muscles are engaged to maintain a neutral spine and prevent any excessive arching or rounding.
- Shoulders: The deltoid muscles are activated to lift and lower the arms during the shoulder taps.
- Chest: The pectoralis major muscles are engaged to stabilize the shoulders and prevent any excessive movement.
Tips for Performing Plank Shoulder Taps Correctly
Here are some tips to help you perform plank shoulder taps correctly:
- Engage your core: Keep your abs and lower back muscles engaged throughout the exercise to maintain proper form and prevent any sagging or arching.
- Keep your hips level: Avoid any twisting or tilting of your hips during the shoulder taps. Keep them level with the ground.
- Don't rush: Perform the shoulder taps slowly and with control to maximize the benefits of the exercise.
- Breathe: Inhale as you lift your hand and exhale as you tap your shoulder. Maintain a steady breathing pattern throughout the exercise.
Variations of Plank Shoulder Taps
If you want to make the plank shoulder taps more challenging, you can try these variations:
- Mountain climbers: Perform a plank shoulder tap, then bring your knee up to your chest and tap it with your opposite elbow. Alternate sides.
- Single-arm shoulder taps: Perform shoulder taps with one arm while keeping the other arm extended in front of you.
- Side plank shoulder taps: Start in a side plank position and perform shoulder taps on the top arm.
Conclusion
Plank shoulder taps are an effective exercise that can help you improve your core strength, stability, and balance. This exercise targets several muscles in the body, including your abs, lower back, obliques, shoulders, and chest. By incorporating plank shoulder taps into your workout routine, you can enhance your overall fitness and achieve your fitness goals.