Toe Tap
The toe tap is a bodyweight abdominal exercise performed lying on the back with legs raised vertically. Reaching upward to tap the toes creates a strong contraction of the rectus abdominis and engages the hip flexors throughout.
How to do it
- Lie on your back with your legs raised vertically, forming a 90-degree angle at the hips.
- Extend your arms straight up toward your feet.
- Curl your upper body off the ground and reach your fingertips toward your toes.
- Lightly tap your toes at the top of the movement.
- Slowly lower back to the starting position and repeat for the desired number of repetitions.
Form cues
- Keep your lower back gently pressed into the floor throughout.
- Reach your fingertips straight up toward your toes.
- Lift your shoulder blades off the mat using your abs, not your neck.
- Lower your upper body slowly with control on the way down.
Breathing: Exhale as you reach up to tap your toes, and inhale as you lower back down to the floor.
Common mistakes
- Pulling on your neck with your hands, which leads to strain instead of core engagement.
- Bending your knees to make it easier, which reduces the work done by your upper abs.
- Using momentum to swing up instead of a controlled abdominal crunch.
Muscles worked
Primary: abs. Secondary: hip flexors, obliques.
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 × 10–15 reps, rest 60 s
Easier, harder & alternatives
Take care if…
- If you feel neck discomfort, support your head with one hand or choose a gentler core option.
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
Should my legs be completely straight?
Keeping a slight bend in your knees is completely fine if your hamstrings feel tight.
Why does my neck hurt during toe taps?
Neck strain usually happens when you pull with your hands or lift with your neck instead of curling your upper back using your abs.
How often can I do toe taps?
You can include core exercises like toe taps 2 to 3 times per week with a day of rest in between.