Medicine Ball Toe Tap
The medicine ball toe tap is an abdominal exercise that targets the upper and lower abs simultaneously. By holding a medicine ball between the feet and reaching to tap it at the top of the crunch, it creates a full-range core contraction.
How to do it
- Lie flat on your back and place a medicine ball between your feet, gripping it with your ankles.
- Extend your legs upward to hold the ball above your hips.
- Curl your upper body off the ground and reach your hands toward the ball.
- Tap the ball with your fingertips at the top of the crunch.
- Lower back to the starting position with control and repeat for the desired number of repetitions.
Form cues
- Grip the medicine ball securely between your ankles.
- Press your lower back firmly into the floor throughout.
- Exhale as you curl your shoulders up to tap the ball.
- Lower your upper body with control on every repetition.
Breathing: Exhale as you curl up and reach for the ball, then inhale deeply as you return to the starting position.
Common mistakes
- Arching the lower back off the floor, which places unnecessary strain on the spine instead of working the abs.
- Using momentum to swing your arms up instead of engaging your core for the crunch.
- Dropping the medicine ball mid-set by losing ankle tension, which interrupts your rhythm.
Muscles worked
Primary: abs. Secondary: hip flexors, obliques.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 seconds
Lose weight
3 sets x 12-15 reps, rest 45 seconds
Build muscle
3 sets x 8-12 reps, rest 60 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel lower back discomfort, reduce your range of motion or choose a gentler core movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if I feel this in my neck?
Make sure you are curling your upper back using your abs rather than pulling your head forward with your hands.
How heavy should the medicine ball be?
Start with a light medicine ball to master the balance and coordination before increasing the weight.
Can I do this exercise without a medicine ball?
Yes, you can perform standard toe taps or toe touch crunches using just your body weight.