It hurts in the best way! 💪
, Heather told POPSUGAR."This bent knee version allows for a shorter lever arm and is therefore less challenging on the core than a double leg stretch." So once you've collapsed after a set of double toe taps, just remember that there's an even harder move out there, ready to make your abs burn even more!
Want to try this move yourself? For beginners, Heather recommends building up your endurance by holding the starting tabletop position for two minutes. Then, progress to alternating toe dips before attempting the full move.How to Do Pilates Double Toe Taps Lie on your back with your feet flat on the floor. Contract your pelvic floor and your deep lower abdominal muscle towards your spine.
Lift one leg at a time, bringing your hips and knees to 90 degree angles. Make sure your pelvis is in a neutral position, so that there's a slight curve in your lower back . Your ribs should also be in contact with the floor. Inhale, then exhale as you pull in your deep abdominal muscle and drop both feet towards the floor. Maintain a neutral spine and rib positioning and keep your knees at a 90 degree angle. There should be no movement or hyperextension in your spine, Heather said."I'll often cue my patients to 'imagine they are going back into a tilt, but still keeping that neutral spine.'"Repeat for 12-15 reps.
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