How to do a Balance Trainer Shoulder Tap Planks
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 38,002
- Popularity Rank
- 921st
- Difficulty
- Intermediate
- Abs Strength
- 51 mSCORE 147th
- Equipment Required
Workouts with Balance Trainer Shoulder Tap Planks
Instructions for Proper Form
An advanced plank variation that incorporates shoulder taps to challenge the core, shoulders, and arms. Executing this on a BOSU balance trainer significantly increases the exercise's difficulty, promoting superior core stability and balance.
- Stand in front of the Balance Trainer and place hands on the floor.
- Step back into a plank position with the feet on top of the dome in a narrow stance.
- Shift the weight to one arm and lift the other arm to tap the opposite shoulder.
- Alternate sides with each shoulder tap.
- Maintain a braced core throughout the exercise and avoid arching the lower back.
Sets & Reps Calculator
Average Balance Trainer Shoulder Tap Planks standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets7reps1 Set Max8reps
- intermediate4sets7reps9reps
- advanced4sets8reps10reps
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Alternatives & Variations to Balance Trainer Shoulder Tap Planks
1. Plank
92.8 mSCORESWAPPED 58 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
2. Plank Shoulder Taps
66.6 mSCORESWAPPED 52 TIMESPlank Shoulder Taps is a variation on the standard Plank. Like Plank, this exercise primarily targets your core, but the movement itself adds a lot more instability to the exercise. By tapping each shoulder with the opposite hand, you force your core to stabilize even more. This is a great exercise for improving core stability and shoulder strength.
- Intermediate
- Abs
3. Balance Trainer Crunch
39.4 mSCORESWAPPED 16 TIMESBalance Trainer Crunch is a more difficult variation on the standard Crunch. Similar to other crunches, this is a bodyweight exercise that targets your abdominals. By using a Balance Trainer, you add more instability to the movement, which leads to better activation of your core.
4. Balance Trainer Plank
58.1 mSCORESWAPPED 15 TIMESBalance Trainer Plank is a more challenging variation of the standard Plank. Like Planks, this is a bodyweight core exercise. By placing your feet on the Balance Trainer, you add more instability to the exercise. That added instability forces you to further recruit your core in order to stabilize the movement. This is a great variation for anyone looking to make their planks a bit more challenging.
- Intermediate
- Abs
- BOSU® Balance Trainer
5. Alternating Heel Touch
78.2 mSCORESWAPPED 14 TIMESAlternating Heel Touch is a bodyweight, core exercise that involves laying on the ground and reaching towards your heel on either side. By raising your shoulder blades off the ground, you’re already engaging your core, while reaching towards either side helps to engage your obliques.
6. Crunches
94 mSCORESWAPPED 11 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
7. Bird Dog
75.9 mSCORESWAPPED 9 TIMESBird Dog is a compound, bodyweight exercise that primarily targets the core and lower back. It involves extending one arm and the opposite leg simultaneously while balancing on all fours. This exercise helps improve stability, balance, and strengthening the muscles in the core and lower back, making it a great addition to any workout routine focused on core strength and stability.
8. Ab Rollout
70.3 mSCORESWAPPED 9 TIMESAb Rollout is a compound exercise that primarily targets the core. Using an ab roller, this movement challenges your ability to maintain stability as you extend your body parallel to the ground. This exercise is great for developing core strength and stability, which can translate to better performance in other strength-training movements. The instability and range of motion make this a more challenging core exercise.
- Intermediate
- Abs
- Ab Wheel
9. Leg Pull-In
94.9 mSCORESWAPPED 9 TIMESLeg Pull in is a bodyweight exercise that targets your core. By raising your legs off the ground, you’re already engaging your core. Additionally your core helps to pull your legs in towards your chest.
10. Balance Trainer Russian Twist
26.9 mSCORESWAPPED 8 TIMESRussian Twists on a BOSU Balance Trainer target the obliques and abdominals, with the instability of the dome intensifying the exercise. This variation enhances core rotational strength and stability, offering a more challenging and effective workout compared to traditional Russian twists.
- Intermediate
- Abs
- BOSU® Balance Trainer