Supine Legs Lift Toe Touch
Supine legs lift toe touch is a Pilates bodyweight exercise targeting the abdominal muscles. It involves lifting the torso to reach toward the raised legs, combining core flexion with hip flexor engagement for a challenging abdominal strengthening movement.
How to do it
- Lie flat on your back with both legs raised to a 90-degree angle.
- Extend your arms toward the ceiling.
- Engage your core and curl your head and shoulders off the mat.
- Reach your hands up toward your toes, lifting as high as comfortable.
- Slowly lower your torso back down with control.
- Repeat for the desired number of repetitions.
Form cues
- Keep your lower back pressed into the mat.
- Reach your fingertips toward your toes.
- Lift your shoulder blades off the floor.
- Control your movement on the way down.
- Keep your legs as straight as possible.
Breathing: Exhale as you lift your torso toward your toes, and inhale slowly as you return to the starting position.
Common mistakes
- Jerking the torso up, which relies on momentum rather than your core muscles.
- Pulling on your neck, which causes unnecessary strain on your cervical spine.
- Arching the lower back, which can lead to discomfort and reduces core engagement.
- Holding your breath, which prevents proper core bracing and increases internal pressure.
Muscles worked
Primary: abs. Secondary: hip flexors, hamstrings.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps, rest 60 s
Lose weight
3 sets × 15–20 reps, rest 45 s
Build muscle
3 sets × 10–12 reps, rest 60 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your lower back or neck, stop the movement immediately and rest.
- If you have pre-existing spinal conditions, check with a healthcare professional before starting new core exercises.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Should my legs be perfectly straight?
Aim for straight legs, but if you feel too much tension in your hamstrings, a slight bend in the knees is perfectly fine.
Why do I feel this in my neck?
You are likely pulling on your head. Focus on lifting from your chest and abdominal muscles, keeping your gaze toward your legs.
Can I do this if I have lower back pain?
If you feel discomfort in your lower back, ensure it stays pressed into the floor. If pain persists, choose a gentler option like a standard crunch.