Shoulder taps are a great bodyweight exercise that can improve core stability and shoulder strength. Here’s how to perform them correctly, based on the provided reference:
Setting up for Shoulder Taps
- Start in a Plank Position: Begin by assuming a standard plank position. This involves:
- Placing your hands shoulder-width apart on the floor.
- Extending your arms fully.
- Keeping your body straight from head to heels.
- Engaging your core muscles to maintain stability.
Performing the Shoulder Tap
- Exhale and Tap: As you exhale, lift one hand off the ground and tap your opposite shoulder.
- Inhale as You Return: Inhale as you bring your hand back to the plank position.
- Repeat on the Other Side: Repeat the process with your other hand. Exhale as you tap the opposite shoulder, and inhale as you return your hand.
- Maintain a Stable Plank: Throughout the exercise, focus on keeping your core engaged and your hips stable to prevent rocking.
- Breath Pattern: As the video notes, maintain a consistent breath pattern of exhaling when supporting yourself on one arm and inhaling as you return your arm to the plank. Repeat this pattern for every tap.
Important Considerations
- Maintain Proper Form: It is essential to maintain the plank position throughout the shoulder tap exercise. Avoid sagging your hips or sticking them too high up in the air.
- Control the Movement: Perform the taps in a controlled manner. Avoid rushing through the exercise.
- Core Engagement: Keeping your core muscles engaged is vital for maintaining stability and preventing lower back strain.
Here’s a summary in a table:
| Step | Action | Breathing |
|---|---|---|
| 1. Initial Position | Assume a standard plank position. | Normal |
| 2. Shoulder Tap | Exhale, lift one hand, and tap the opposite shoulder. | Exhale |
| 3. Return to Plank | Inhale, return the hand to the starting plank position. | Inhale |
| 4. Repeat on Other Side | Repeat steps 2 & 3 with the other hand. | Exhale/Inhale |
| 5. Maintain Plank | Keep body in plank, hips stable, core engaged | Throughout |
By following these steps and tips, you can effectively perform shoulder taps, building strength and stability.
