Ankle taps
A compound exercise maintaining a controlled crunch while reaching alternately towards each ankle.
Every individual has different fitness levels and physical ability, so it is important to ensure you do the correct volume for you. An idea of a way to set up could be 3 sets of 30 seconds.
Why am I doing this exercise?
- Improves trunk rotation
- Activates deep core muscles
- Improves postural endurance
How to do this exercise:
1. Lie on your back and bring your knees so they are bent on the floor
2. Keeping you back on the floor and core engaged, lift up your shoulders
3. Reach for your ankle with one hand and tap it
4. Return to the original position
5. Repeat on the other side
Tips to improve:
- Maintain a controlled speed throughout
- To increase the difficulty, you could move your feet further away from your bum, then you could elevate feet, such as on a step
Common mistakes to avoid:
- Don’t arch your back, try to keep your core engaged and back flat on the floor
- Don’t forget to breath, try to breathe in time with each rep
