Movement · Pilates for Beginners
Toe Taps
Starting position
Lie on your back, spine and pelvis are neutral, head, neck and shoulders are resting on the mat, legs are in tabletop position at a 90° angle, arms relaxed down by the sides of the body with palms facing down on the mat.
8–10 sets
Breath, Inhale to prepare · Exhale to tap the toe down
How to do it
Inhale to prepare...
Exhale: Lower the right toe down toward the floor maintaining a 90° angle of the leg, and tap the toe.
Inhale: Bring the leg back up to tabletop position.
Exhale: Lower the left toe down toward the floor maintaining a 90° angle of the leg, and tap the toe.
Inhale: Bring the leg back up to tabletop position.
Repeat 5 sets
Be mindful
- If you feel that you are not able to maintain the neutral spine and pelvis, it is not necessary to tap to the floor. Lower the foot down, as low as the stability of the spine and pelvis will allow remaining in neutral spine and pelvis.