Toe taps
Toe taps are a supine core exercise performed by lowering one foot at a time from a tabletop position to tap the floor while maintaining a stable pelvis. This movement primarily targets the deep transverse abdominis to improve core stability and posture.
Count your Toe taps reps with AIFree in your browser — no app, no equipmentHow to Do Toe taps
- Lie flat on your back on an exercise mat with your arms at your sides.
- Raise your legs into a tabletop position with your knees bent at a 90-degree angle directly over your hips and shins parallel to the floor.
- Engage your core to press your lower back gently toward the floor, maintaining a stable pelvic position.
- Slowly lower one leg from the hip joint, keeping the 90-degree knee bend, until your big toe lightly taps the floor.
- Contract your lower abdominals to return the leg to the tabletop starting position.
- Repeat the movement with the opposite leg, alternating sides for the duration of the set.
Muscles worked
Transverse abdominisRectus abdominisHip flexorsObliques
Form tips
- Initiate the movement entirely from the hip joint rather than simply bending your knee to reach the floor.
- Exhale during the lowering phase to help engage the deep transverse abdominis and prevent back arching.
- Place your hands on your hip bones to monitor and ensure your pelvis does not tilt or rock during the exercise.
Common mistakes
- Arching the lower back off the floor as the leg lowers, which transfers the load from the core to the lumbar spine.
- Bending the knee further to reach the floor instead of lowering the entire thigh from the hip.
- Performing the movement too quickly, which relies on momentum rather than controlled muscular engagement.
FAQ
How many reps and sets of toe taps should I do?
Aim for 2 to 3 sets of 10 to 15 controlled repetitions per side as part of your core routine.
What should I do if my lower back arches during the movement?
Only lower your foot as far as you can while keeping your spine stable and flat; you do not need to touch the floor to benefit from the exercise.
Is this exercise suitable for postpartum recovery?
Yes, toe taps are a highly recommended, low-impact exercise for rebuilding deep core strength and addressing diastasis recti, provided you have medical clearance.
