Abs & core
Bear Plank Shoulder Taps
A bear plank where you tap the opposite shoulder, one hand at a time. It trains your core and shoulders to keep your body still while one hand is up.
- Works
- Core, shoulders, obliques, quads
- Equipment
- A mat
- Load
- Bodyweight
How to do it
- 1Start on your hands and knees, hands under your shoulders, knees under your hips, toes tucked.
- 2Lift your knees 1 or 2 inches off the floor. Keep your back flat.
- 3Lift your right hand and tap your left shoulder, then put the hand back down.
- 4Tap your right shoulder with your left hand. Keep alternating at a steady pace.
Cues
- Press the floor away with your standing hand.
- Your hips don't move. Only your hand does.
- Tap lightly and put the hand right back under your shoulder.
Common mistakes
- Rocking your hips to make room. Slow down and brace your core so your hips stay square to the floor.
- Knees lifting too high. A high bear turns into a downward dog. Keep your knees just off the floor.
- Rushing the taps. Fast taps let your body wobble. Steady, controlled taps do more.
Easier
Keep your knees on the floor and tap your shoulders from there, or just hold the bear plank.
Harder
Hold each tap for 1 second, or do them from a high plank with your legs straight.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
Are shoulder taps easier in a bear plank or a high plank?
A bear plank is usually easier because your knees are bent and your body is shorter, which is kinder to your lower back. A high plank with straight legs asks more of your core. Start in the bear and move to the high plank when you can keep your hips still.
