Toe Tap Exercise
Strengthen Abs with Toe Tapping!
Toe tap exercise, also known as the knee up exercise or toe tapping, is a great way engage your core without putting extra strain on your lower back. This simple abdominal movement will strengthen and draw in your waist helping to both tone and tighten the entire core area. Because you do not need extra equipment to complete the toe tap ab exercise / knee up exercise, this an abdominal movement that one that can be done at home, at the gym, or on the go and can be included as an important part of your ab strengthening exercises. Ready to jump in and find out more about this awesome core exercise? Check it out…
What Muscles Are Worked by the Toe Tap Exercise?
When doing the toe tap ab exercise, there are several muscles involved. The main movers are the rectus abdominis and transverse abdominis, but other areas of your abs including your obliques and even the hips as well as the other muscles, including your obliques, quadriceps, and hips.
Toe Tap Exercise and Knee Up Exercise During Pregnancy
It is difficult to find ab movements that are safe to do throughout pregnancy. Toe Taps are one of the few abdominal movements that most all obstetric doctors recommend through the first two trimesters of pregnancy.
Toe Taps or Knee Ups for Diastasis Recti Separation After Pregnancy
Diastasis Recti is a phenomenon that occurs when the central abdominal muscle running vertically down the abs, the rectus abdominus muscle, separates causing a depression in the muscles. Strain during pregnancy can be a contributing factor in the depth of this separation which can cause pain in the low back and pelvic instability. The separation can make a woman’s belly stick out or bulge months or years postpartum. When trying to correct Diastsis Recti, you want to avoid core movements that ‘push’ your belly outward and instead opt for ones that draw the abs inward. With the Knee Ups Exercise, you can begin to draw the ab muscle back together over time correcting the separation. Toe Taps and knee ups are a safe and easy exercise to include while pregnant and in the postpartum period.
How to do the Toe Tap or Knee Up Exercise:
- Lie on your back flat either on the ground or a padded surface.
- Draw your knees upward using your core muscles to a reverse table top position with your hips and knees in alignment. A 90 degree angle at your knees is ideal. Be sure that your lower back is pressed firmly into the ground throughout the movement.
- Slowly bring one foot down to tap the ground with your toe while keeping the other knee in position over your hips.
- As you bring the knee back upwards, utilize your abdominal muscles to draw the knee together.
- Repeat on the other side keeping your pelvis aligned and lower back pressed into the ground as you go.
How many of the Toe Tap Exercise or Knee Up Exercises should I do?
Depending on your experience level, start by completing 5 reps on each side for a total of 10 several times per week. To make this movement harder, slow down how quickly you move your knees or straighten your legs out completely.
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