Floor Side Weighted Bottle Tap Plank

1. Starting Position: Begin in a plank position with your body in a straight line from head to heels. Your hands should be shoulder-width apart, with one hand holding a dumbbell or weighted bottle. Place the other hand flat on the ground. Your feet should be hip-width apart for balance.

2. Engagement: Engage your core and keep your hips stable. Your head should be aligned with your spine, looking slightly forward.

3. Movement (Tap): While maintaining the plank, lift the weighted hand off the ground and reach it toward the floor at your side. Lower the weight back to the starting position without letting your hips drop.

4. Lift (Optional): After tapping the floor, extend the weighted arm straight up towards the ceiling, rotating your torso slightly to follow the movement. Hold for a moment and then return to the starting plank position.

5. Repetition: Perform the tap and lift for 8-12 repetitions, then switch arms and repeat.

6. Breathing: Inhale while you lift the weight and exhale while returning to the starting position.

7. Cool Down: After completing your sets, lower your knees to the ground for a gentle stretch and rest in a child’s pose for a few moments.

Tips:
- Make sure your body remains stable throughout the exercise; avoid twisting your hips excessively.
- If you're a beginner, you can perform the exercise without weights to focus on balance and form.
- Always listen to your body; if you feel strained, take a break or modify the movement.