Shoulder Taps
- arms
- back
- core
- shoulders
- triceps
Shoulder taps are a simple yet effective exercise that can easily be incorporated into a busy lifestyle without the need for any special equipment. This exercise is perfect for beginners or individuals with limited time who want to strengthen their core and upper body. Shoulder taps primarily target the core muscles, with an emphasis on the abdominal muscles, obliques, and lower back.
Shoulder taps are a versatile exercise that can be done virtually anywhere, making them ideal for individuals with hectic schedules. All you need is a flat surface, such as the floor or a mat, to get started. This exercise requires no special equipment, allowing you to perform it at home, in the office, or even while traveling.
The main focus of shoulder taps is on improving core stability and strength. By lifting one hand off the ground and tapping the opposite shoulder, you engage the muscles of the core to maintain balance and stability. This exercise also activates the stabilizer muscles in the shoulders and upper back, contributing to overall upper body strength and stability.
One of the great advantages of shoulder taps is their simplicity and adaptability. They can be modified to suit different fitness levels. Beginners can start by performing the exercise with their knees on the ground, gradually progressing to a full plank position as they build strength. For those seeking a greater challenge, increasing the speed of the taps or extending the duration of the exercise can intensify the workout.
It's important to maintain proper form during shoulder taps to maximize their effectiveness and reduce the risk of injury. Keep your core engaged and your body in a straight line from head to toe. Avoid excessive movement or rotation of the hips and focus on maintaining a stable and controlled position throughout the exercise. Remember to breathe steadily and avoid holding your breath.
Shoulder Taps: How to Video Demonstration
Shoulder Taps - Instructions & Steps
- Get in a high plank position, with your hands pointed forward with your arms in a straight line. Position your feet and legs either wide or straight.
- Tighten your core and tap your left shoulder with your right hand.
- Return to position, and repeat on the opposite side. Do not rock or move side to side.
Benefits of Shoulder Taps
Shoulder taps offer numerous benefits for individuals of all fitness levels. Whether you're a beginner or someone with a busy lifestyle, this exercise can be a valuable addition to your workout routine. Not only does it target the core muscles, but it also provides convenience and flexibility, making it an excellent choice for individuals with limited time and access to gym equipment. Let's explore the non-athlete benefits of shoulder taps:
Core Strength and Stability
Shoulder taps primarily target the core muscles, including the abdominal muscles, obliques, and lower back. By engaging these muscles to maintain balance and stability during the exercise, you can develop a stronger and more stable core. Improved core strength and stability can benefit everyday activities and reduce the risk of injuries.
Improved Posture
Regularly incorporating shoulder taps into your exercise routine can help improve your posture. This exercise targets the muscles in the core and upper back, which play a significant role in maintaining proper posture. By strengthening these muscles, shoulder taps can help counteract the effects of prolonged sitting and slouching, promoting better posture and alignment.
Upper Body Strength
While the main focus of shoulder taps is on the core muscles, they also engage the stabilizer muscles in the shoulders and upper back. By consistently performing this exercise, you can enhance your overall upper body strength, which can benefit various daily activities and tasks.
Flexibility and Range of Motion
Shoulder taps require a certain level of flexibility and mobility in the shoulders and hips. By regularly practicing this exercise, you can improve your flexibility and range of motion in these areas. This can be particularly beneficial for individuals who spend a significant amount of time sitting or have sedentary jobs.
Convenience and Accessibility
One of the significant advantages of shoulder taps is their convenience and accessibility. They can be done anywhere, anytime, without the need for any special equipment. Whether you're at home, in the office, or on the go, you can easily incorporate shoulder taps into your routine. This exercise is perfect for busy individuals who want to squeeze in a quick workout.
Core Activation and Endurance
Shoulder taps require constant core activation to maintain stability while tapping the opposite shoulder. By consistently engaging your core muscles during this exercise, you can improve their endurance over time. This can be particularly beneficial for individuals looking to build core strength and endurance.
Balance and Coordination
Shoulder taps challenge your balance and coordination as you lift one hand off the ground and tap the opposite shoulder. By regularly practicing this exercise, you can enhance your proprioception and body awareness, which are essential for overall balance and coordination.
More About Shoulder Taps
Shoulder taps are a compound exercise that involves both upper body and core muscles. It is a bodyweight exercise that is often incorporated into bodyweight workouts or as a part of a warm-up routine.
To perform shoulder taps, start in a plank position with your hands placed directly under your shoulders and your body in a straight line from head to heels. While maintaining stability and keeping your hips parallel to the ground, lift one hand off the floor and touch the opposite shoulder. Return the hand to the starting position and repeat on the other side.
- Core Muscles: The primary muscle group worked during shoulder taps is the core. Your abdominals, obliques, and lower back muscles engage to stabilize your body and prevent rotation.
- Shoulders: The deltoid muscles in your shoulders are activated as you lift and stabilize your body with one hand.
- Triceps: The back of your arms, known as the triceps, are engaged to support your body weight in the plank position.
- Scapular Stabilizers: The muscles around your shoulder blades work to stabilize and control the movement of your shoulder girdle during the taps.
Shoulder taps are an effective compound exercise that targets your core, shoulders, and triceps. They are beneficial for improving core stability, shoulder strength, and overall upper body strength.
This exercise also requires a high level of body control and balance, making it a challenging and rewarding movement to include in your workouts. As with any exercise, maintain proper form and perform the movement at a controlled pace to get the most out of shoulder taps while reducing the risk of injury.
Add shoulder taps to your bodyweight training routine or use them as part of your warm-up to activate and engage your core and upper body muscles before more intense exercises.
