Hey, I'm Pauline and I'm back with another great exercise called plank taps. Now there are so many different variations with this movement. I'm going to show you a few. Okay, I'm going to start with the beginner and again, this is great for stability and your entire core. So that means your hip flexors, your abs, inner and outer, your back, and of course your glutes, hams, and quads.
So what you're going to do is come down on your hands and knees and this again, this is for beginners. So if you're just starting into your routine, exercise routine, this is for you. What you're going to do is go from one side to the other tapping on your shoulder, okay? This is going to create stability. So you're forcing yourself by keeping your abs in tight and keeping your body from swaying, so you're able to tap from one side to the other.
What I would do is I would start from anywhere from 10 to 15 and then rest, and then do it again. Now the advanced version you would have to come off your knees, so you really need to focus on keeping your abs tight and your back and glutes and everything else tight. So again, come on to your hands, off your knees, a couple of things here. So if you challenge yourself, you can put your feet together and tap. Tap, tap, tap.
So what's happening is I'm really forcing myself not to sway too much. So this is more challenging than spreading your feet shoulder width apart. So shoulder's apart, breathe out, tap. 10 to 12, 10 to 15, when you get really good go up to 20 or do 30 seconds at a time. Okay, I'm going to add another element. I'm going to tap, instead of tapping on my shoulder, I'm going to tap on my knee.
Now I'm making it a lot more advanced and so you really have to focus on keeping everything tight. So abs in tight, that means to stick your navel and put it towards your spine. Stable yourself up top, tap, tap. Opposite knee, opposite hand, okay? So I'm going to make it a lot harder. So if you want a really great total body workout what you're going to do is now add everything together. So you're going to go off your knee, add tap, tap, tap, tap. Shoulder, shoulder, knee, knee, okay? And that is how you do your plank tap.