Shoulder Tap

Start in a plank with your hands under your shoulders and your feet slightly wide, keeping your body straight. Create steady tension in your chest, core, and glutes before you begin tapping.

Slowly tap the opposite shoulder with one hand. Press the floor harder with your supporting hand to keep your torso from swaying side to side.

Place your hand back on the floor and repeat on the other side at the same speed. Matching the depth and pause on both sides matters more than moving quickly.

Feel your chest and core working together to keep you steady. The goal is not to lift your shoulders, but to keep your torso still while supporting yourself with one hand.

Large body movements or side-to-side hip rotation break core tension and weaken chest support. Slow down and widen your feet slightly to establish stability first.

Exhale as you tap and inhale as you lower your hand. Keeping your breathing and tempo steady greatly reduces torso movement.

Start very slowly and notice how much your torso moves. Only increase the speed after you can reduce the swaying.