A shift from crunches to shoulder taps was made, resulting in a more robust core with improved stability
Strengthen Your Core and Improve Your Posture with Shoulder Taps in Pilates
Jennie Brown, a trainer and founder of Meet You At The Barre, introduces a bodyweight workout exercise that promises to enhance core strength and stability: shoulder taps. This modern adaptation of the classical Pilates exercise 'leg pull prone' is a dynamic stability challenge that engages the deep core and superficial abs, while also strengthening the arms and shoulders.
Performed from a stable plank position (either forearm or full), shoulder taps challenge the core by requiring the body to resist hip movement while alternating lifting a hand to tap the opposite shoulder. Every time you lift a hand, your core works overtime to prevent your hips from wobbling, activating tiny but vital muscles that maintain balance and control.
Shoulder taps are particularly effective as an anti-rotation exercise that targets the deep core muscles responsible for spinal support and stability. This exercise improves shoulder girdle stability and arm strength, making it a valuable addition to any Pilates routine.
For beginners, starting in an upright position, leaning their hands against a wall, is recommended. As you progress, you can move to a plank position on a yoga mat, maintaining a straight line from the back of the neck to the heels. Maintaining this unilateral hold requires work throughout the body, activating and engaging the quads, glutes, shoulder, and arm muscles.
Shoulder taps offer a neck-friendly alternative to crunches and traditional core exercises. They improve bone density as they are a weight-bearing exercise, and they help improve full-body coordination and awareness.
Aleksandra Warburton, a certified Pilates instructor, emphasises the benefits of shoulder taps for core strength, better posture, spinal support, and functional movement. These benefits align with Pilates’ focus on building core strength for improved posture, spinal support, and functional movement.
So, if you're looking for a new exercise to boost your core strength and stability, give shoulder taps a try. They are adaptable for beginners and can be performed from various positions, making them a versatile addition to your Pilates routine.
[1] Pilates for Core Strength and Stability. (n.d.). Retrieved from https://www.pilates.com/BBAPP/V/pilates/library/articles/pilates-for-core-strength-and-stability.html [3] The Benefits of Pilates. (n.d.). Retrieved from https://www.pilates.com/BBAPP/V/pilates/library/articles/the-benefits-of-pilates.html
- Shoulder taps, an exercise from Pilates, not only strengthens the arms and shoulders but also improves core strength and stability, aligning with Pilates' focus on building core strength for better posture and functional movement.
- By engaging the deep core and superficial abs, shoulder taps, a modern adaptation of the classical Pilates exercise 'leg pull prone', help foster wellness and health, promoting a fit and toned body.
- As a versatile addition to your Pilates routine, shoulder taps can be performed from various positions, making it accessible for beginners and those seeking an alternative to traditional core exercises, such as crunches.
- The health-and-wellness benefits of shoulder taps extend beyond core strength; they also improve bone density as a weight-bearing exercise and help coordinate full-body movements, all supported by science.
