Plank Tap: How-to, Benefits & Variations
Plank taps build anti-rotation core strength by alternating shoulder touches from plank. Keep hips square, tap opposite shoulder. Trains the stability you need for one-sided daily tasks.
Plank Tap: How-to, Benefits & Variations
Tap your left hand to your right shoulder. Now your right hand to your left. Stay in plank the whole time. Plank taps force your core to resist rotation with every reach, which is exactly what your body does when you carry a heavy bag in one hand or push a stroller with one arm. The anti-rotation demand is what makes this harder than a standard plank, even though you are technically doing less.
Rise And Shine 2
Sophie Jones
How to Do Plank Taps
Set up in the starting position for plank tap. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Sophie Jones cues: "It's when we drop to our knees, and then we would just let our hips sink... we've got no core engagement here"
Complete the full range of motion. "Head, head, shoulder, shoulder. We're gonna drive knee, knee, and then control toe, control toe."
Return to the starting position with control. Don't rush the eccentric (lowering) phase.
Sophie Jones adds: "don't wanna see bums in the air... holding yourself in that nice, neutral position"
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The plank tap directly supports this by targeting key muscle groups.
Coach's Tips
"It's when we drop to our knees, and then we would just let our hips sink... we've got no core engagement here" - Sophie Jones
Sophie Jones
"Head, head, shoulder, shoulder. We're gonna drive knee, knee, and then control toe, control toe." - Sophie Jones
Sophie Jones
"don't wanna see bums in the air... holding yourself in that nice, neutral position" - Sophie Jones
Sophie Jones
"Those that don't feel comfortable with the second part, just go head, head, shoulder, shoulder." - Sophie Jones
Sophie Jones
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The plank tap loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Plank Shoulder Taps (Round 2)
mediumPlank with Head/Shoulder/Knee/Toe Taps
highBenefits
Builds strength
The plank tap targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The plank tap directly addresses this.
Requires minimal equipment
No equipment needed. You can do the plank tap at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the plank tap with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Workouts Featuring This Exercise
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Frequently Asked Questions
Related Exercises
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