Supine Toe Tap
Supine toe tap is a Pilates bodyweight exercise targeting the abdominal muscles and hip flexors. It involves alternately tapping each foot to the floor from a tabletop position, challenging the deep core stabilizers to maintain a neutral spine throughout the movement.
How to do it
- Lie on your back with your knees bent at 90 degrees and shins parallel to the floor.
- Place your hands behind your head and engage your core.
- Slowly lower one foot toward the mat and tap your toes lightly on the ground.
- Return your foot to the starting position with control.
- Repeat on the opposite side.
- Continue alternating for the desired number of repetitions.
Form cues
- Keep your lower back pressed into the floor
- Move from your hip joint, not your knee
- Keep your shins parallel to the ceiling
- Maintain a steady, controlled pace
- Exhale as you lower your foot
Breathing: Exhale as you lower your toe to the floor and inhale as you return to the tabletop position.
Common mistakes
- Arching your lower back: This puts unnecessary strain on your spine instead of engaging your abs
- Moving too fast: Using momentum defeats the purpose of deep core stabilization
- Dropping your knees: This shifts the work away from your abs and into your legs
Muscles worked
Primary: abs. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets x 12-15 reps per side, rest 60 s
Lose weight
3 sets x 15-20 reps per side, rest 45 s
Build muscle
3 sets x 10-12 reps per side, slow tempo, rest 60 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain in your lower back, stop immediately and choose a gentler movement.
- If you have a history of back issues, check with a professional before starting this exercise.
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
Why do I feel this in my hip flexors?
It is normal to feel the hip flexors working, but if it becomes painful, focus on keeping your core tighter and lowering your foot only halfway.
Should my back lift off the floor?
No. Keeping your spine in contact with the mat is the most important part of this exercise to ensure your abs are doing the work.
What if I can't touch the floor?
That is perfectly fine. Lower your foot only as far as you can while keeping your lower back completely flat against the floor.