Saturday, 22 December 2018

Core Activation - Toe Tap

An incredibly basic yet effective exercise for inner-core stabilisation and strength, the toe tap can be performed anywhere.

Toe-tap repetition start and middle positions. Picture courtesy of Pinterest

Table of contents

Classification and muscles used

  • Type: Bodyweight
  • Action: Isometric
  • Plane: Frontal
  • Muscles: Transverse abdominus, internal obliques, multifidus, pelvic floor and quadratus lumborum.

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How to perform

  1. Lie flat on the floor with your arms by your side.
  2. Move your pelvis into a neutral position and engage your inner-core. Keep them engaged throughout the exercise.
  3. Lift your legs until your knees are at are at a right angle to your abdomen, and then bend your lower legs until at a right angle parallel to the floor. This is the starting position.
  4. Keeping your legs bent in a right angle position, lower your left leg until your toe, or foot, taps the floor.
  5. Do not lose your neutral pelvis or allow your lower back to arch off the floor. This is achieved by keeping your inner-core engaged throughout.
  6. Bring your left leg back up to the starting position and then repeat for the right leg.
  7. Use your arms on the floor for support.
  8. Continue for as many repetitions as desired.

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Progression

Ways to progress this exercise once the main form is mastered include:

  • Lowering and raising both legs at the same time. This requires greater inner-core strength to maintain your neutral pelvis and inner-core engagement.
  • Raising your arms off the floor in either the 1-leg or 2-leg variations. This removes the support they provide when performing each repetition.

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Lyle Richardson,
Gym Pal - Unlock Your Potential

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