"This is such a great exercise because toe taps primarily activate the transverse and rectus abdominis," McGregor says. "This exercise doesn't place too much pressure on the low back, and helps to strengthen the muscles of the pelvic floor, which is also part of your core muscles." You can modify this move by lowering one foot at a time.
How to Strengthen Your Core With Bent-Leg Toe Taps:
- Lie faceup on the floor with your knees over your hips and your knees bent at a 90-degree angle so your shins are parallel to the floor. Your arms can be behind your head or extended by your sides, palms pressing into the floor.
- Make sure your pelvis is in a neutral position so that there's a slight curve in your lower back (it's not pressed flat against the floor). Your ribs should also be in contact with the floor.
- Inhale, then exhale as you pull in your deep abdominal muscle, and drop both feet towards the floor. Maintain a neutral spine and rib positioning and keep your knees at a 90-degree angle. There should be no movement or arching in your spine.
- Inhale as you bring your legs back to the starting position. That's one rep.
