Fitmama Strong Favourites: Plank with Shoulder Taps
Plank with Shoulder Taps
Do you want to be active and feel strong and energetic as you move through your day?
Then one of our Fitmama Strong Favourite moves, where we feature one exercise you can incorporate into your day as a quick movement break or include as a new move in your personal workout.
Today, we’re highlighting the PLANK, with a variation… Shoulder Taps.
How to do this exercise
Begin in a plank or push up position with wrists directly under the shoulders. Modify to a bear claw if your wrists are sore.
Cue your core breath (inhale to expand and exhale draw pelvic floor up and belly button in and up)
Touch your left hand to right shoulder and repeat other side for 5-12 repetitions
The goal is to reduce rocking side to side and to keep the hips and pelvis stable. Avoid holding your breath- this increases pressure on your abdomen and pelvic floor.
Options for intensity:
Level 1
If you have just had a baby and are ready to progress from core breathing, then stay in table top with knees under hips and add the upper body with the shoulder taps. You can also stay upright and use a wall to work with gravity.
Level 1: Table Top with Shoulder Tap
Level 2
Plank on your knees. Lift your toes off the floor and keep your knees on the ground. Maintain deep core connection.
Level 2: Plank on Knees with Shoulder Tap
Level 3
Hover your knees one inch off the floor OR press up on to your toes. Take your legs a little wider than hip width apart to improve stability if on your toes. Narrow the stance for a greater challenge or elevate your feet on a stability ball or bench for added intensity.
Level 3: Hover/Plank with Shoulder Tap
** This video is compliments of the lovely Jen from Fitmama Strong Durham!
Get your Baby Involved!
This exercise is a great way to play with baby and have them practice their tummy time. Place your baby on their tummy and move yourself back so that you and your baby can look at one another. Sing a song, or count out loud. Your baby doesn’t care what you’re saying, they just want to hear your voice.
Why Should we do this Exercise?
This full body exercise is great to use as a warm up or as part of a strength component of your workout. When performed correctly this movement can strengthen your core, glutes, arms, and shoulders. It can also help to reduce lower back pain and improve your posture.
When to avoid this exercise:
If you have just given birth or if you are not able to generate enough tension in your abdomen and connect with your pelvic floor. If you find that your body is rocking side to side, select an easier progression.
Interested in joining us? Our classes are a great way to meet other new parents. Fitmama Strong Ottawa has been operating classes in the National Capital Region since 2005. Our community is a thriving and welcoming space for you and your littles.
We offer Prenatal Fitness classes, live from our virtual studio. Our 30 minute live, online Express classes our our On-Demand library of pre-recorded workouts are a favourite for busy mamas who enjoy consistency in their workout regime. Finally, we offer in-person Stroller Fitness and Babywearing Fitness in a central location. We can’t wait to have you join us!
#startwithus and #growwithus