Plank with Shoulder Taps


Planks are an excellent full-body exercise, particularly for the core and upper body. They are weight bearing through the arms and wrists, which is good for strengthening these bones. By adding shoulder taps, you challenge your core and arms even more. This exercise should only be performed by someone who can comfortably hold a 30 second plank.

Set up

Begin on the ground, on your hands and knees with hands shoulder-width apart.


Reach each foot back one at a time until you are in a full plank. From this position, bend the right elbow and touch your left shoulder with your right hand, supporting your upper body with the left arm only. Return the right hand to the floor and repeat with the left hand tapping the right shoulder. Return the left hand to the floor. Repeat, alternating from right to left arm while maintaining a steady plank position. Engage your core to keep your body as still as possible throughout this exercise.


  • Do not stick your butt out.
  • Do not let your shoulder blades come together -- try to push them away from each other by imagining you are pushing the floor away from you.
  • Do not arch your lower back.
  • Try to keep your hips still by engaging your corse so they don't wiggle from side to side.
  • Do not hold your breath.
join us

Get started

Join us and experience our exercise program designed by physical therapists specifically for women with osteopenia and osteoporosis.
Already have an account? Log in here
Check mark
Thank you! Your submission has been received!
We will contact you shortly.
Oops! Something went wrong while submitting the form.

Related articles in the Well Guide

We don't have any Well Guide articles related to this exercise quite yet.  Check back again soon!

Explore our exercises...

Supine Morning Stretch

View exercise

Deadlift with Weight

View exercise

Shoulder Abduction Wall Slides

View exercise