Description:
The Shoulder Tap Plank is a core exercise that targets the deep core that stabilizes the spine. Bracing movements train the deep core to stabilize the spine. Keep a straight line and breathe steadily rather than holding your breath.
Benefits:
- Builds core strength and stability.
- Develops the targeted abdominal muscles.
- Supports posture and a strong midsection.
- Carries over to lifting and athletic movement.
- Helps protect the lower back.
Profile:
| Equipment: | Bodyweight |
| Type: | Bodyweight (Compound) |
| Resistance Type: | Body Weight |
| Level: | Beginner |
Muscles:
Primary Muscles
- Transverse Abdominis
Secondary Muscles
- Rectus Abdominis
- Obliques
Classification:
| Mechanics: | Isometric |
| Force: | Static |
| Utility: | Auxiliary |
Instructions:
- Set up in the plank or bracing position with your body in a straight line.
- Brace your core hard and squeeze your glutes.
- Hold the position without letting your hips sag or pike.
- Keep breathing steadily throughout the hold.
- Hold for the planned time, then release under control.
Common Mistakes:
- Pulling on the head or neck.
- Using momentum instead of the abs.
- Holding the breath through the reps.
- Cutting the range of motion short.
- Letting the lower back arch on raises.
Variations:
- Crunch
- Hanging Leg Raise
- Plank
- Cable Crunches
Safety Tips:
- Move with control and brace the core.
- Avoid pulling on your neck.
- Keep the lower back supported on crunches and raises.
- Stop if you feel lower back pain.
Additional Information:
Bracing movements train the deep core to stabilize the spine. Keep a straight line and breathe steadily rather than holding your breath.
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