How to do Plank Shoulder Taps

Plank shoulder taps start in a high plank, with your arms straight. You lift one hand, tap the opposite shoulder, put the hand back down and switch. The hard part is keeping your hips still while you do it.

1. Place your hands flat on the floor slightly wider than shoulder width apart

2. Fully extend your legs out so that only your toes and/or balls of your feet touch the floor

3. Keeping your back nice and straight, brace your core and lift one hand up across your body to touch the shoulder on the opposing side

4. Place your hand back down to the floor, redistributing the weight before continuing on the opposing side

Benefits

Every time a hand leaves the floor, your abs and obliques have to stop your body rotating, and the supporting arm takes more of your weight. That makes taps a step up from a plain plank for core strength and shoulder stability.

They need no equipment and about the space of a yoga mat.

Form tips

• Set your feet wider than hip-width to start. The wider they are, the easier it is to stay square.
• Keep your hips level. Picture a glass of water balanced on your lower back.
• Tap slowly. Fast taps let your body rock from side to side.
• Keep your hands under your shoulders and push the floor away.

Variations

• Easier: do them from your knees, or with your hands on a bench or sofa.
• Harder: bring your feet together, or add a push-up after each pair of taps, like a plank to push-up.
• If they’re too much for now, build up with a full plank.