Women's Health August 15, 2026 0 Comments

I Did 50 Shoulder Taps Every Day for a Month—Here’s the Explosive Core Transformation Nobody Saw Coming

Ever caught yourself wondering if those quirky plank variations actually do anything beyond making you wobble like a baby giraffe? Same here. As someone whose abs are more “ghost muscles” than mighty core, I decided to throw down a 31-day challenge—50 shoulder taps a day—to see if this full-body, balancing act could actually dial up my core engagement and shoulder stability without turning into a neck-and-shoulder fiasco. Spoiler alert: It’s not just about flicking your hands around; it’s a whole-body shakedown involving your glutes, quads, and lower back thrown into the mix. Curious how it all shook out? Let’s dive in and peel back the layers with insights from top trainer Joseph Webb, who’s been coaching everyone from celebs to surgeons for over two decades. Ready to reshape your core game, or at least laugh at my wobbly attempts? Let’s roll. LEARN MORE

4 min read

From hollow holds to Copenhagen planks, we’re always looking for ways to add new movements into our routine. As someone with especially weak abs—who can’t seem to target them during workouts because of overcompensation from other muscles—I wanted to see if doing 50 shoulder taps a day for 31 days would help to engage my core, while also improving shoulder stability.

A full-body movement, this plank variation also engages muscles in your glutes, quads and lower back. Here’s how it went.

Meet the expert: Joseph Webb is a chartered personal trainer, nutritionist and coach with over 20 years’ experience, with a client base ranging from doctors to celebrities.

How I completed the shoulder tap challenge

My weekly workout-class routine involves MetCons (workouts combining functional strength and cardio), barbell technique sessions, and a cycling session, though I was on leave for a lot of the 31 days. I usually did the taps last thing before bed, after a class, or first thing in the morning.

How to do shoulder taps with proper form

Think of shoulder taps as a moving plank, says chartered personal trainer and nutritionist, Joseph Webb.

a) Start in a strong push-up position hands under shoulders, body in a straight line, core switched on. Widen your feet slightly for balance.

b) Lift one hand to tap your opposite shoulder and place it back down. Alternate sides.

c) The trick? Don’t let your hips swing side to side. Imagine you’ve got a glass of water balanced on your back: the goal is not to spill it!

What does a shoulder tap challenge measure?

This move isn’t just about arms; it’s a full-body stability test, says Webb. “Shoulder taps fire up your deep core muscles, shoulders, chest, and even your glutes. Over 31 days you’ll notice your control improve, meaning less wobble and more strength through your midsection. That translates into better posture, stronger push-ups, and more stability in everyday life.”

4 things I learned during the shoulder-taps challenge

1. I was able to engage my lower abs

I have trouble feeling my abs at all during exercise, so it was nice to be reassured that they were there! Shoulder taps require core stabilization to keep your body from rotating or rocking from side to side as you raise your hands. Your ab muscles—your rectus abdominis , transverse abdominis and obliques—are activated to maintain spinal stability.

I concentrated on staying in a plank position by keeping my hips level, pelvis slightly tucked, hands directly under my shoulders, and my back straight. (Though watching videos back, I was definitely not as still as I should’ve been.)

When doing certain exercises in a workout, like renegade rows or even a plank, my shoulders feel tension more than my abs when getting reps done as quickly as possible. That’s because I let my hands move in front of my shoulders, so I shift my body weight forward away from my core and stabilizers and onto my neck and traps.

Doing the movement outside a workout meant I could focus on performing it deliberately. Though I sometimes still felt it in my shoulders and neck, it was a lot less than in other movements, a welcome way of engaging my core when I usually don’t.

2. I worked on muscular control

I usually knocked out the reps in rushed sets of 20 to 30, or occasionally one big set of 50. While I didn’t increase my total unbroken reps over the month – I wasn’t doing more sets of 50 by the end – I could feel my control improving. My core, shoulders and back (even my glutes and legs) felt more stable, and my anti-rotational strength and coordination improved as I shifted my weight from one arm to the other without twisting.

Thinking back on it now, though, I should’ve probably made the reps slower and held the tap for one second before switching sides, increasing the time under tension and making sure my muscles stayed engaged isometrically for as long as possible.

3. I didn’t feel a difference in my usual exercises

Ultimately, while the taps may have improved my motor control and trunk stability, I didn’t notice any tangible difference in how I moved during workouts—no boost in balance, precision, finesse, or dexterity. Even the ab engagement they demanded didn’t lead to lasting changes once the challenge ended, and I didn’t see any noticeable gains in muscle or strength. Maybe I just didn’t do them for long enough, or often enough. If I keep them in my routine, they’ll stay as a warm-up move—a quick activation drill to wake up my core before training.

4. It’s highlighted a long-standing weakness

I’ve long known my core is a weak point, and this challenge only reinforced that it’s something I need to address. The problem is, adding extra core work to my day still feels like a chore. If I do commit to another movement, it probably won’t be shoulder taps—the risk of shifting tension into my upper back and neck is still too high, and I didn’t notice much benefit from the exercise itself. Instead, I’ll likely turn to weighted lying leg raises or GHD sit-ups—moves that don’t tax the shoulders and allow me to progressively increase resistance.

Are shoulder taps better than push-ups?

“It depends on what you want,” Webb says. “Push-ups are the gold standard for upper body strength, while shoulder taps shine when it comes to balance, stability, and core endurance. They’re not better or worse, just different. Put them together and you’ve got a combo that builds both power and control.”

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Joseph Webb FCIMSPA, FRSPH, is an award-winning trainer and author whose distinctions place him among the most highly accredited professionals in the UK health and fitness industry. With over 20 years of coaching experience, he has worked with a diverse range of clients including celebrities, corporate CEOs, orthopaedic surgeons and athletes, and is recognised for his commitment to evidence-based practice and delivering results. He has been featured by BBC, The Standard, GQ and Marie Claire. Browse his site here