Bear Plank Shoulder Taps
Rep Range
Time Based
Hints
Start in the bear plank position: hands below shoulders and knees below hips, with knees hovering just an inch or two above the ground. Maintain a neutral spine and engage your core. From here, while keeping your hips as still as possible, lift one hand off the ground and tap the opposite shoulder. Place the hand back down and repeat with the other hand, tapping the opposite shoulder.
Common Mistakes
A common mistake is to let the hips rock or sway side to side during the tapping motion. This can be minimized by spreading the fingers wide for stability, engaging the core even more, and trying to keep the knees and hips steady. Another mistake is lifting the knees too high off the ground, which reduces the core engagement. It's crucial to keep the knees close to the ground throughout.
Breathing
Inhale as you lift one hand to tap the opposite shoulder. Exhale as you place it back down and prepare to switch. This breathing pattern helps maintain stability and a rhythm to the movement.
Muscle Focus
Primary Muscles
Core
Secondary Muscles
Lower Body, Lower Back
Tertiary Muscles
Traps, Latissimus Dorsi, Front Shoulders, Rear Shoulders, Triceps