Plank Challenge Week 1, Day 3 {Shoulder Tap Planks}

Hey everyone! I hope you are all enjoying the plank challenge so far (links to the original post and previous days at the bottom of this post)! I am really enjoying hearing the feedback the last few days. It is wonderful to see not only the regularly active folks joining in, but also some of you who needed a little boost to get moving again. Nothing makes me happier than encouraging others to take care of themselves just a little bit more through healthy eating and exercise.

Today I have another basic plank variation--Should Tap Planks. Though it is does not look too challenging, when you really follow the cues it can definitely catch up with you throughout the exercise. My trainer pal Jason was nice enough to demonstrate this one for us.

Jason does a fantastic job demonstrating these cues:

1. As with the low plank, make sure to line up your base (in this case your hands instead of the elbows) right in line with your shoulders. It is easy to shift a little when lifting up your hands for the tap, so make sure to keep that position throughout.
2. Keep your hips level throughout and minimize shifting side to side as much as possible. A wider foot stance makes this easier to control, feet closer together is more challenging.
3. The movement should be slow and controlled. It's not about how fast you can tap your shoulders, but how stable you can keep your body while incorporating the movement.
4. Yep, keep breathing on this one as well. ;)

Just like yesterday's side planks, you can repeat this one within your workout 2-3 times if you would like. And of course you can keep building on to the others for a longer core workout each day! We'll stick with the same time of work for this one as with the side planks.

Beginner: Perform the move for 30 seconds

Intermediate: Perform the move for 45 seconds

Advanced: Perform the move for 60 seconds

If you have a hard time holding the plank like this on the floor, you can modify by placing your hands on a bench or other sturdy object to adjust the angle and put less pressure on your arms. The rest of the cues still stand, it just makes it a little bit easier if needed. Drop me a comment if you have any questions!

Plank Challenge Week 1, Day 2
Plank Challenge Week 1, Day 1
Plank Challenge Original Contest Post

*Make sure to consult your health professional if you have any current or prior medical issues that may prohibit starting a new exercise program.

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