Abs & core
Shoulder Taps
A high plank where you lift one hand at a time to tap the opposite shoulder. Your core has to stop your body from twisting every time a hand comes up.
- Works
- Core, obliques, front shoulders, chest, triceps
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Start in a high plank with your hands under your shoulders and your feet a little wider than your hips.
- 2Squeeze your glutes and brace your abs so your body is a straight line from head to heels.
- 3Lift one hand and tap the opposite shoulder, then put it back down.
- 4Tap with the other hand. Keep alternating at a steady pace.
Cues
- Keep your hips still as your hands tap.
- Wider feet make it steadier.
- Push the floor away with your standing hand.
Common mistakes
- Hips rocking side to side. Widen your feet and slow down until your hips stay still.
- Hips sagging or piking up. Squeeze your glutes and keep a straight line from your head to your heels.
- Rushing the taps. Speed isn't the goal. A slow tap with still hips works your core harder.
Easier
Tiff's version is from her knees. Keep a straight line from your head to your knees.
Harder
Bring your feet closer together, or hold each tap for 1 second.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
What do shoulder taps work?
Mostly your core. Every time a hand lifts, your abs and the sides of your waist have to stop your body from twisting. Your shoulders, chest and triceps work too, holding you up on one arm.
