Achieving Your PR, Uncategorized

Upgrading to a Plank Tap for a Stronger Core

Plank Tap

Have you become bored with regular old planks or find them to be a little too easy?  Then the Plank Tap – or Pledge Plank – might be just what you’re looking for.  By adding a little movement to your planks you’ll not only find them to be a little less dull, but you’ll notice the intensity-factor will go up a notch or two! This move is a great dynamic alternative to planks and strengthens your core, glutes, arms, wrists and shoulders.

How to do a Plank Tap:

  • Start in a push-up plank position with your hands under your shoulders and your body in good alignment
  • Slowly lift up one hand to touch your opposite shoulder or chest area before returning to the start position
  • Alternate arms
  • Perform 8-10 taps per side


Helpful Tips:

  • Keep your hips and shoulders square to the floor (belly button and nose should remain pointed down)
  • Keep your torso as still as possible and avoid rocking back and forth during the movement
  • Breathe in as you pull your hand up and out as you place it back on the floor
  • Take your time – these should be done slowly
  • Remain tight through the core with the belly button drawn in and glutes tight
  • If this move is a little challenging, modify it by coming down to your knees.

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