This week I will be showing you how to do the Toe Taps exercise.
I hope you all gave last week’s Half Curl a go and enjoyed trying out some Pilates. This week’s exercise uses leg movements will challenge your core strength a little bit more so strong abs here we come!!
Remember: Activate your core 25%. This will prevent movement through the spine so that you are able to move your legs with precision while keeping the rest of your body still and stable.
It is a good idea to make sure you read through and familiarize yourself with all the information before you start, that way you will know what to look for and what to avoid, and if you suffer from any pain or injury, when to avoid the exercise entirely.
The Toe Taps exercise targets the lower abdominals by adding leg movement. This helps develop stability, protects the lower back, and strengthens the muscles around the hips.
Exhaling, raise your right knee to your chest while pulling your navel toward your spine. Inhale and hold position. Exhale again, continuing to pull your navel toward your spine. Lower your right leg onto the mat while controlling any movement of the hips.
Remember: Pilates is all about doing controlled, precise movements slowly and with form and not about pumping out as many repetitions as you can. Less repetitions with good form is always better so if you are struggling, concentrate on doing the movement precisely and halve the repetitions. With time and practice you will improve.
A controlled movement aided by proper breathing.
AVOID: Allowing your hips to move back and forth while legs are mobilized.
TARGETS: Lower abdominal muscles.
BENEFITS: Develops lower abdominal stability, protecting your hips and lower back.
NOT ADVISABLE IF YOU HAVE: Sharp lower back pain.
That is me done for this week. I will see you next time.
Images and some content taken from Pilates Anatomy - A Comprehensive Guide - By Dr Abby Ellsworth