Move of the month: Alternating toe taps
- Reviewed by Christopher P. Cannon, MD, Editor in Chief, Harvard Heart Letter; Editorial Advisory Board Member, Harvard Health Publishing
This exercise is a good way to strengthen and tone your core muscles without straining your lower back. To make it more challenging, do the movement more slowly.
Starting position: Lie on your back, then raise your legs so that your knees are directly over your hips and bent at right angles. Your calves should be parallel to the floor. Rest your hands at your sides.
Movement: Tighten your abdominal muscles. Keeping your knees bent and your spine neutral (not bent or arched), lower your right foot until your toes tap the floor, and then bring it back up to the starting position. Do the movement eight to 10 times and then repeat the move with the left foot to complete one set. If you can, do one more set after resting 30 to 90 seconds.
Tips and techniques:
- Don't arch your back; try to keep your lower back flat on the floor.
- Tighten your core muscles to help keep your abdomen and ribcage steady.
- Breathe comfortably, exhaling as you lower each foot toward the floor.
Exercise illustrations by Thomas MacDonald
About the Author
Julie Corliss, Executive Editor, Harvard Heart Letter
About the Reviewer
Christopher P. Cannon, MD, Editor in Chief, Harvard Heart Letter; Editorial Advisory Board Member, Harvard Health Publishing
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