Ankle Taps
Equipment Needed
About This Exercise
A core exercise that targets the obliques and rectus abdominis by reaching side to side to tap each ankle.
How to Perform
- 1
Setup
Lie on your back with your knees bent and feet flat on the floor about hip-width apart. Keep your arms straight at your sides with palms facing down. Lift your head and shoulders slightly off the mat.
- 2
Reach to One Side
Engage your core and side-bend your torso to reach your right hand down toward your right ankle. Squeeze your right oblique at the bottom of the movement.
- 3
Alternate Sides
Return to center and immediately side-bend to the left, reaching your left hand toward your left ankle. Keep your shoulder blades off the ground the entire time.
- 4
Maintain Rhythm
Continue alternating sides in a controlled rhythm, exhaling as you reach to each side. Keep your lower back pressed into the mat and your core engaged throughout.
Form Tips
- •Keep your shoulder blades lifted off the mat throughout the set
- •Initiate the movement from your obliques, not your arms
- •Keep your feet flat and knees pointing toward the ceiling
- •Move in a controlled side-to-side motion without rushing
Common Mistakes to Avoid
- •Letting the head and shoulders drop back to the mat between reps
- •Rocking the hips side to side instead of bending at the waist
- •Reaching with the arms only instead of engaging the obliques
- •Moving too fast and losing the mind-muscle connection
Muscles Worked
Primary
Secondary
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