Heel Taps
Heel Taps are a simple but effective exercise to strengthen your core and improve your coordination. This exercise also helps improve flexibility in your hips.
Execution
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1
Lie on your back on a mat with your knees bent and your feet flat on the floor.
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2
Lift your feet so that your knees form 90-degree angles.
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3
Extend your arms alongside your body with your palms facing down.
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4
Slowly lower one heel toward the floor and gently tap it.
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5
Lift your heel back to the starting position and repeat with the other heel.
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6
Continue alternating between both heels for the desired number of repetitions.
Benefits
- Improved core stability.
- Improved coordination and balance.
- Increased flexibility in the hips.
Common Mistakes
- ! Performing the movement too quickly: make sure to perform the movement slowly and with control.
- ! Not keeping your back flat on the floor: try to keep your lower back pressed against the mat throughout the exercise.
Primary Muscles
The primary muscles trained with Heel Taps are the abdominal muscles, particularly the lower abdominals. The hip flexors are also lightly engaged during this exercise.
Possible Alternatives
- To increase the intensity, you can place a small weight on your abdomen.
- For a less intense variation, you can keep one foot resting on the floor while tapping the other heel.
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