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.
Toe Taps Demonstration Video