Plank shoulder taps (kneeling)

• Duration: 6 min
• Level: Beginner
• Goal track: Energy boost

Kneel on the mat and lower onto your forearms, elbows under your shoulders, then walk your knees back until your body forms a straight line from head to knees, feet set slightly wider than hip-width for stability. This is your starting position. Keeping your hips as still and level as possible, breathe out as you lift one hand and gently tap the opposite shoulder, then place it back down and switch sides. Continue alternating for 6 to 8 taps on each side.