In Toe Tap
Rep Range
Time Based
Hints
Begin in a standing position with heels close to each other and toes pointed out. Position your arms pointed outwards, slightly downward, and a bit forward by your sides with your palms facing inward, as if preparing to meet the inside of your feet. To initiate the exercise, engage your core for stability. Lift one foot upward while simultaneously guiding the opposite hand toward that foot. Aim to have your fingertips gently tap the inside of the rising foot. Ensure the movement is led by the leg lifting, while the hand comes across to meet it, rather than overextending the upper body or hand. After making contact, return both the foot and hand to their starting positions with control. Then, transition smoothly to raise the opposite foot and the alternate hand. The key is to maintain a rhythmic, coordinated movement throughout the exercise, focusing on precision.
Common Mistakes
Overcompensating with the upper body can lead to an imbalance. Ensure that you're not bending or leaning excessively to one side when lifting the leg. Instead, remain as upright as possible, using the core to stabilize. It's also important to aim to have the hand and foot meet in the middle, rather than excessively moving one towards the other. Additionally, avoid the temptation to move too quickly. Prioritize precision and control over speed to maximize muscle engagement and prevent strain.
Breathing
Inhale as you prepare to lift the foot and guide the hand. Exhale upon tapping the inside of the foot, and as you return both to their starting positions. Proper breath control aids in establishing a consistent rhythm and ensures effective muscle engagement.
Muscle Focus
Primary Focus Area
Cardiovascular System
Secondary Focus Area
Lower Body, Core