Toe Taps: A Simple Exercise for Better Core Control
Updated: Oct 4
Toe taps are a simple Pilates exercise that can help improve abdominal control and coordination.
You can do them at home on a mat, but the same idea also carries across to many of the exercises we use in Reformer Pilates: keeping the trunk controlled while the arms or legs move.
What do toe taps work?
Toe taps mainly challenge the abdominal muscles to help control the position of the pelvis and spine while the legs move.
The rectus abdominis, obliques and deeper abdominal muscles all contribute, while the hip flexors are involved in moving and supporting the legs.
The aim isn’t just to “feel your abs”.
The real challenge is keeping your trunk controlled while your leg moves away from you.
How to do toe a simple toe taps exercise for better core contol.
Step 1 – Set up
Lie on your back with your knees bent and feet on the floor.
Bring one leg at a time into tabletop, with your hips and knees at around 90 degrees.
Keep your neck and shoulders relaxed.
Step 2 – Find your starting position
You don’t need to force your lower back flat into the floor. Instead, aim to keep your pelvis and lower back controlled as you begin moving your legs. This is where the abdominal engagement and control comes in.
Step 3 – Lower one foot
Slowly lower one foot towards the floor while keeping the knee bent.
Only lower as far as you can without losing control through your trunk.
Your foot doesn’t need to actually touch the floor.
Step 4 – Return to tabletop
Bring the leg back to the starting position and repeat on the other side.
Move slowly and notice whether your ribs, pelvis or lower back start to move as your leg travels away from you.
If they do, simply make the movement a little smaller.
How do you make toe taps harder?
Once you can perform alternating toe taps comfortably, you can progress the exercise by:
moving the foot further away
slowing the movement down
increasing the number of controlled repetitions
adding arm movements
progressing to exercises where both legs move
The goal isn’t simply to do more.
The goal is to maintain control as the exercise becomes more challenging.
What does this have to do with Reformer Pilates?
Quite a lot.
Toe taps teach a basic movement skill that appears again and again in Pilates: moving one part of the body while controlling another.
On the Reformer, we can build on this by adding spring resistance, straps, carriage movement and different body positions.
That gives us many more ways to gradually challenge strength, coordination and control.
So while toe taps are a useful exercise on their own, they can also be seen as one small building block towards more challenging Pilates exercises.
At Scooter Pilates, our Reformer classes include different options so clients can work at an appropriate level and progress as they become stronger and more confident.
If you’d like to experience how we build these exercises into a full Reformer session, you can book a class with us at Scooter Pilates.
Comments