Day 113- Toe Taps from Table Top with Double leg tapping Foam Roller

This exercise is intended to intensify the abdominal work of the single toe tap exercises while maintaining pelvic stability.  The foam roller lessens the range of motion.

To do this exercise you will need a mat and a foam roller.  Start by lying on your back with your knees bent and your feet on the foam roller.  Exhale as you pick up one leg followed by the other so that both legs make a tabletop position.  Then inhale to prepare and exhale as you squeeze your legs together and lower your thighs to tap the toes on the foam roller.  Inhale as you return your legs to table top position and then exhale as you lower your legs again.  Repeat this exercise 8-10 times

Things to think about

It is imperative when doing this exercise to be sure that your spine remains neutral and that your pelvis doesn’t follow your legs.

It is also important to make sure that you release all of the air from your lungs as this will ground the ribcage to the mat so that the back doesn’t arch. 

Squeezing the inner thighs assists the body in finding the pelvic floor, but be sure that you are squeezing the inner thigh muscles together and not the knees.  This will ensure that you are not internally rotating the legs at the hips.