Lying Toe Tap
Description
The lying toe tap is a core exercise where you lie on your back with legs raised to 90 degrees and alternately lower one foot to tap the floor, then return it. It targets the lower abs and hip flexors while teaching pelvic control.
Muscle Group
Equipment Required
Lying Toe Tap Instructions
- Lie on your back with both legs raised, knees bent at 90 degrees (tabletop position).
- Press your lower back into the floor. Arms at your sides.
- Slowly lower your right foot toward the floor, keeping the 90-degree knee bend.
- Lightly tap your right toe on the floor.
- Return to the tabletop position.
- Repeat with your left foot.
- Continue alternating. Maintain lower back contact with the floor.
- Aim for 10 to 15 taps per side.
Lying Toe Tap Form & Visual
Lying Toe Tap Benefits
- Targets the lower abs and hip flexors
- Teaches pelvic control and lower back stability
- Beginner-friendly core exercise
- No equipment needed
- Useful for rehabilitation
- Builds core awareness
Lying Toe Tap Muscles Worked
- Rectus abdominis (lower)
- Hip flexors
- Transverse abdominis
- Obliques (slight)
Lying Toe Tap Variations & Alternatives
- Dead Bug
- Lying Leg Raise
- Reverse Crunch
- Double Toe Tap
- Heel Tap
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