Toe Taps
Equipment Required
- Nil.
Muscles Worked
- Abdominal muscles, Back core muscles, Hip Flexors
Exercise Procedure
- Start lying down on your back with your knees bent to about 90 degrees and your feet flat on the floor, arms down by your sides, pelvis in imprinted position
- Maintain a neutral spine
- Engage your T-zone to lift your legs up to table top position (knees above hips, feet at knee level)
- Lower one leg with bent knee so toes tap the mat
- Lift leg back up to table top
- Repeat.
Technique Tips
- Exhale as you lower your leg, inhale as you lift your leg
- Maintain “imprinted” pelvis position throughout the movement, especially when lowering the leg
- Do not bend knee further as you lower the leg/foot, hinge from hip
- Your pelvic, ribcage, shoulders, arms and neck should not move, stabilize those areas.
- Do not shrug your shoulders or roll them forward.
Exercise Prescription
- 3 sets of 5 repetitions each leg (5 in a row for each leg)
- 15-30sec rest in between sets
- Once you are able to fully stabilize your pelvis, you can alternate legs.