Pilates Tip: Supine Toe Taps

Kierstin Elliot, Pilates Instructor, BBPT

STT5toe tap

Exercise: Supine Toe Taps

Set up: Lying on back, imprint spine, legs in table top, arms resting by sides.

Execution: Inhale to start, exhale to hinge right leg down towards floor (about 45 degrees from hip) and then return back to table top. Repeat on left side, alternating for 8-10 reps. Start with minimal range of motion and then increase once you feel more confident with the exercise.

Focus: Lower abs. It’s imperative to go slowly with this exercise to ensure isolation of the abdomen. Focus on turning off the quads and hip flexors ( the muscles in the front of the legs) as they will want to take over. In addition, be careful that your pelvis doesn’t tip sideways or your back doesn’t arch. Initiate from the lowers abs.

Importance: One of the best exercises for lower abdominal strengthening. This exercise also enhances your ability to stabilize the pelvis and lower back, isolate lower abs, and hone in on the mind/body connection.

Modifications: For a challenge, try keeping legs together. Allow yourself to hinge downward for 4 seconds and then back up to table top for 4 seconds. To make it more accessible, try placing an inflatable cushion or disk under your sacrum. This prop will add increased awareness to lower back/pelvis region as well as adding support.

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