Waist Exercise · Body Weight

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Shoulder Tap

The shoulder tap shown here starts in a high plank. Lift one hand to touch the opposite shoulder while the supporting arm and trunk keep you steady, then change sides. There is no push-up or crunch between taps in this demonstration.

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Category

Waist

Equipment

Body Weight

Target

Abs

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Shoulder Tap

1. Start in a high plank with your hands beneath your shoulders and your body supported through your hands and toes.
2. Brace gently and keep your head aligned with your torso. Set your feet far enough apart to stay steady.
3. Shift just enough weight onto one supporting hand to lift the other hand and touch the opposite shoulder.
4. Return that hand to the floor before lifting the other hand. Keep your hips as steady as you can rather than twisting toward the ceiling.
5. Alternate controlled taps. Stop the set if your hips sag, your balance deteriorates or your wrists or shoulders hurt.

Use a wider base first

Wider foot placement generally makes balance easier. A high plank alone can be a simpler starting point if removing a hand causes excessive movement.

Technique references: ACE high-plank setup. The linked reference explains the supporting plank setup; this demonstration alternates taps without a push-up.

Technique & Form Tips

Each hand lift briefly narrows the base of support. The trunk resists rotation while the supporting arm holds the plank. This is a stability drill, not repeated spinal flexion.

Common Mistakes to Avoid

• Large hip rotation: Slow the tap and widen your feet if needed to keep the torso steady.
• Sagging through the trunk: End the set and reset instead of continuing with a dropped hip position.
• Adding a push-up unintentionally: Return the hand to the floor and alternate taps. Shoulder-tap push-ups are a separate variation.

How to Breathe During This Exercise

Keep breathing during the plank and taps; avoid prolonged breath holding.

Comfort and Control

Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Shoulder Tap mainly targets your Abs, with your Shoulders helping support the movement, along with your Triceps.

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More Abs Exercises

Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell · Abs

FAQ

Does a shoulder tap include a push-up?

Not in this demonstration. The arms support a high plank while the hands alternate touching the opposite shoulder. A shoulder-tap push-up adds a separate push-up repetition.

Why do my hips twist during shoulder taps?

Lifting a hand reduces your base of support. Slow down, widen your feet or practice a high plank until you can lift a hand without a large twist.

Should I continue if my wrists or shoulders hurt?

No. Stop the movement if it causes pain. Choose a comfortable alternative and seek individual guidance for persistent symptoms.