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Alternate toe taps are a dynamic core and coordination drill where you lie on your back, raise your legs, and tap one heel toward the floor at a time while keeping the other leg lifted. The work centers on your lower abdominals and hip flexors, with your transverse abdominis bracing to keep your spine stable. Press your lower back gently into the floor throughout so it never arches, and move slowly enough that your abs control the descent rather than momentum. Keep your knees softly bent if your hamstrings are tight, and tap only as low as you can manage without your back lifting. Breathe steadily, exhaling as each foot lowers. Aim for controlled, even reps on both sides, treating each tap as a chance to resist your pelvis tilting or rocking from side to side.

Exercise descriptions were generated with AI. Always consult a qualified professional before starting a new training program.