How to do toe taps from home
This exercise targets the deep core stabilisers. 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:
- Activates the core
- Improves control of pelvis
- Improves breathing coordination
How to do this exercise:
1. Lie on your back and raise your legs in the air until your hips and knees are at 90
2. Keep arms on the floor for extra support
3. Engage your core and try to flatten your back against the floor
4. Slowly, lower one leg towards the floor
5. Lightly tap the floor with this leg
6. Then return to the original position
7. Then repeat on the other side
Tips to improve:
- Maintain control throughout, trying to hold for around 2-3 seconds when moving your leg down
- To increase difficulty, you can lower both feet at the same time or have your arms overhead.
Common mistakes to avoid:
- Don’t forget to breath, breathing out during lowering the leg can help with finding a rhythm
- Don’t arch your back, try to keep it flat along the floor