Foot Hand Tap Plank

Plank with Hands and Feet Tap

Positioning:

1. Start on a flat surface, such as a yoga mat or carpet.

2. Begin in a plank position:

• Place your forearms on the ground, parallel to each other, with elbows directly under your shoulders.

• Your body should be in a straight line from head to heels.

• Keep your legs extended behind you and your feet hip-width apart.

• Engage your core and glutes to maintain stability.

Movement:

1. Hand Tap:

• While in the plank position, lift your right hand off the ground.

• Tap your left shoulder with your right hand, keeping your body stable and avoiding swaying.

• Return your right hand to the ground.

2. Foot Tap:

• Next, lift your right foot off the ground.

• Tap your right foot out to the side and then back into the starting position.

• Repeat this with the left hand and left foot.

3. Alternate Sides:

• Continue alternating between tapping right and left hands and feet for a set number of repetitions or for a specific duration (e.g., 30 seconds to 1 minute).

Tips:

• Keep your head in a neutral position by looking down, which helps maintain proper alignment.

• Focus on breathing steadily throughout the exercise.

• If this is too challenging, you can modify by dropping your knees to the ground while keeping your torso straight.

Repetitions:

• Aim for 3 sets of 10-15 taps on each side, or perform for time as mentioned above. Adjust as necessary based on your fitness level.