Shoulder-Tap Plank Jack

1. Begin in a standard plank position with your arms fully extended, hands planted directly under your shoulders, and legs extended behind you with feet together. Your body should form a straight line from head to heels.

2. Engage your core muscles and keep your body as straight and stable as possible.

3. In one swift motion, jump and spread your legs wider than shoulder-width apart as if doing a jumping jack while maintaining the plank position with your upper body.

4. As you land lightly on the balls of your feet with your legs spread, lift one hand and tap the opposite shoulder.

5. Place the lifted hand back on the ground and jump to bring your legs back together to the starting plank position.

6. Now, lift the other hand and tap the opposite shoulder, then return to the plank position.

7. Continue alternating shoulder taps with each rep, ensuring that you minimize any swaying or rocking of the hips to maintain strong core activation.

8. Perform for the desired number of repetitions or for a certain time period while maintaining proper form and controlled movement throughout.

Remember to breathe steadily and keep the core engaged throughout the exercise to protect your lower back and ensure maximum benefit for the stabilizing muscles.

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