If you’ve ever done the plank exercise, it might not be your favorite workout. Especially if he has to go on for more than a minute. It may look easy, but doing the plank with proper form is harder than it sounds. This exercise, which works many muscle groups at the same time and keeps you focused on not going back to the ground, is a deceptively difficult exercise.
Sure, planks are pretty demanding, but there’s a reason they’re so popular with PTs, trainers, and fitness enthusiasts alike. Not only does this exercise require no gym equipment and can be performed anywhere, it works your upper, core, and lower body muscles at the same time for a full-body workout.
If the plank isn’t hard enough on its own, there are dynamic variations available to make this infamous exercise even harder. Try the shoulder tap plank. Taking the traditional plank to the next level, the Plank Shoulder Tap requires you to maintain a standard plank position, but alternately remove hand support throughout the exercise to further test your stability.
Intrigued by the potential benefits, such as a stronger core and possibly more pronounced abs, and what the results would be, I started doing 50 plank shoulder taps daily for a week. I decided to challenge myself to run twice. Here’s how I did it.
Why Plank Shoulder Tap?
To get a better idea of why everyone wants to incorporate numerous shoulder tap planks into their training routines every day, Tom’s Guide spoke to Peloton instructors, PTs, and sports therapists. jocelyn thompson rules.
jocelyn thompson rules
Jocelyn Thompson Ruhl is a Peloton Instructor, PT and Sports Therapist with over 17 years of experience.
I asked how best to approach this challenge, based on the Thomson Rule, and what benefits would come from doing 50 shoulder taps every day of the week. She said that this exercise, if done correctly, is not very taxing on the body, so it can be done on a daily basis.
“[Plank shoulder taps] Great as a warm-up before a cardio or high-impact exercise to connect and establish your core connection. [They are also] Perfect for long-term practice of any movement.
“For those unfamiliar with shoulder taps, it’s a good idea to start with a solid plank foundation and break it up into 50 repetitions throughout the day. Keep going until you feel more comfortable with long efforts.”
Thankfully, I don’t consider myself a novice to this exercise, so I knew I should be able to manage 50 plank shoulder taps a day without injury, even though it’s difficult. .
I also learned that doing the plank shoulder tap challenge for a week can promote overall balance and coordination. Maintaining a stable plank position while tapping your shoulders will work your core harder and keep you in position. This is said to improve stability and proprioception, benefiting a variety of fitness activities.
But I was hoping that doing 50 plank shoulder taps every day would strengthen my core, tone my upper body, and tone my abs a bit. But can this be achieved in just one week?
How to do the plank shoulder tap
According to the Thomson Rule, the shoulder press can be performed properly by following these simple steps.
- step 1: Hold a top plank position on your knees or feet (the latter is more difficult).
- step 2: Pull your navel toward your spine to work your core muscles.
- step 3: Keep your spine neutral and prevent your back from sagging or arching.
- Step 4: Keep your shoulders relaxed and away from your ears.
- Step 5: While maintaining a firm plank position, gently tap your opposite shoulder with your opposite hand. For example, tap your left hand on your right shoulder and then alternately do the same on the other side for a period of time.
“This is a great way to get to your core,” adds The Thomson Rule. “When you tap your shoulders, you want the movement to be slow and controlled, which is not what this exercise is about because the hips move too much at a fast tempo.”
Performing the plank shoulder tap this way with proper form can help you maximize your benefits while avoiding injury, she says.
Being aware of common mistakes during the plank shoulder tap can also help prevent injury, so it’s important to be careful. Errors to watch out for include:
If your hip rocks or rotates excessively: This can put strain on your lower back and reduce the effectiveness of your exercise. Instead, focus on keeping your hips stable and in line with your body throughout the movement.
Round your shoulders or squeeze your chest: This can lead to poor posture and shoulder injuries. Make sure your shoulders are square and away from your ears to keep your upper body strong and stable.
hold your breath: It’s common to hold your breath involuntarily during a difficult exercise. Always remember to breathe deeply and deeply during movement to give your muscles the oxygen they need.
I tried the plank shoulder tap for a week – what happened
So how did I keep up with the challenge of doing 50 plank shoulder taps every day for a week?
First day
I’m used to a good old plank or two, but when I started this challenge I realized I hadn’t really done this exercise in a while. So doing 50 at a time was a little more difficult than he expected. Getting into the plank position immediately engaged my core and upper body muscles, and it took a lot of concentration to maintain proper form while tapping my shoulders. It wasn’t even half an hour before I felt deep burn marks on my abs, and my shoulders were pretty tired by the end of the workout. I managed to complete the set, but it was by no means easy.
the 2nd day
The second day felt pretty much the same as the first day, but I was feeling a little sore in my core from the day before. At least I knew it had some effect on my body.
Third day
By about the halfway point, I was feeling more comfortable performing the Plank Shoulder Tap without wanting to rest a bit in the middle. I also felt my core muscles working harder. But the pain was still there, probably even more so than the day before.
Day 4
By day 4, I started noticing some improvement in my form and endurance. While the exercises were still challenging, I noticed they felt smoother and had slightly improved stability and balance. My core also felt subtly stronger, allowing me to maintain better control with each tap. By this point I was certainly beginning to adapt to the task.
Day 5
Later in the week, my muscles didn’t struggle as much during the 50 shoulder taps, and my mind felt more focused. Exercise takes less of a toll on your body, making it easier to focus on working the right muscles throughout.
6th day
The penultimate day of the challenge resulted in mostly fatigue. My core muscles felt stronger, but my body felt tired. I also felt a little bored with repeating the same training. But the upside was that the move was ingrained in my muscle memory, allowing me to hit the shoulder with precision without much thought.
Day 7
On the final day of the challenge, the exercise felt almost effortless compared to the beginning of the week and felt like a normal part of my fitness routine. My core felt stronger and my overall stability and balance seemed to improve. At the same time, I was relieved that soon I wouldn’t have to pat myself on the shoulder again and again.
So, the million dollar question. What were the overall results? Did this challenge improve the definition of your abs?
I didn’t have a very clear definition in that department originally, so I can’t say I’ve seen that much of a difference in the overall look of my abs. I noticed in the mirror right after my workout that my arms, pecs and abs were slightly pumped, but this subsided within an hour. Perhaps as we incorporate this exercise into our daily routine over time, this subtle definition may become more permanent.
On the other hand, it’s a well-known fact that nutrition always wins when it comes to the torso. Core-based exercises like planks can help strengthen and build core muscle, but what you really need to lose fat and tone is a calorie deficit. Still, if you’re looking for the best ab workout, check out our guide.
Shall we do it again?
After a week of doing 50 plank shoulder taps daily, I noticed a definite improvement in core strength, upper body clarity, stability, and balance through consistent effort and correct form.
The benefits were obvious, but doing the same exercise every day felt a little cumbersome. In fitness, I believe it’s important to allow your muscles to rest between exercises in order to recover and grow properly.
That being said, I think it might have been better to start with fewer reps and gradually increase them each day to allow your body to adapt and make more steady progress. He soon found that starting with 50 repetitions was too harsh, and that a more step-by-step approach could be more sustainable and provide even greater benefits.
Shall we continue with this challenge? I’m a little unsure.
Instead of dedicating yourself to doing the same exercises every day, doing a few fewer sets (in addition to your normal weight-based training routine), perhaps 20-30 sets three times a week, will only make it more sustainable. and will be more valuable in the long run.
