"This is such a great exercise because toe taps primarily activate the transverse and rectus abdominis," McGregor told POPSUGAR. "This exercise doesn't place too much pressure on the low back, and helps to strengthen the muscles of the pelvic floor, which is also part of your core muscles."
- Lie on your back with your feet flat on the floor. Contract your pelvic floor and your deep lower abdominal muscle toward your spine.
- Lift one leg at a time, bringing your hips and knees to 90-degree angles. Make sure your pelvis is in a neutral position, so that there's a slight curve in your lower back (it's not pressed flat against the floor). Your ribs should also be in contact with the floor.
- Inhale, then exhale as you pull in your deep abdominal muscle and drop both feet towards the floor. Maintain a neutral spine and rib positioning and keep your knees at a 90-degree angle. There should be no movement or hyperextension in your spine.
- Inhale as you bring your legs back to the starting position. This completes one rep.
- You can modify this move by lowering one foot at a time.
Image Source: POPSUGAR Photograph / Maggie Ryan