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.
