Plank shoulder tap

From a high plank, tap each hand to the opposite shoulder without rocking — anti-rotation work for the abs and obliques.

How to do it

1. 01Start in a high plank, hands under your shoulders, feet a little wider than your hips for balance.
2. 02Brace your abs and glutes to hold a straight line from head to heels.
3. 03Lift one hand to tap the opposite shoulder while keeping your hips still, then place it back down.
4. 04Switch hands — alternate sides every rep at a steady, controlled pace.

Common mistakes

• Hips swaying side to side — widen your feet and brace harder.
• Piking the hips up — keep them in line with your shoulders.
• Rushing the taps — slow down and keep your torso still.

In the Plank progression

1. 1Knee plank
2. 2Plank
3. 3Plank shoulder tap