Ankle Backward-Lean Tap
Strengthen your core and improve flexibility with Ankle Backward-Lean Tap! A simple exercise to tone your abs and enhance balance.
The Ankle Backward-Lean Tap mainly works the core, with help from the lower back and back. No equipment needed: it uses just your bodyweight.
Ankle Backward-Lean Tap Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Lower Back (quadratus lumborum); Boxer Muscle (serratus anterior)
Ankle Backward-Lean Tap Variations and Alternatives
How to do the Ankle Backward-Lean Tap
Lean Back Ankle Tap
Starting Position:
Sit on the floor with your legs extended in front of you.
Keep your back straight and lean slightly back, resting on your hands. Your fingers should point towards your feet. You can also use your forearms to support your body if needed.
Keep your knees slightly bent if needed for comfort.
Movement:
Engage your core muscles.
Lift your right foot off the ground and bend your knee at a 90-degree angle, keeping your left leg straight.
Reach your right hand towards your right ankle, tapping it lightly. Keep your back straight and your torso engaged.
Return your right hand to the starting position and lower your right foot back to the floor.
Repeat the movement with your left foot and left hand, tapping your left ankle.
Continue alternating sides for the desired number of repetitions.
Tips:
Focus on controlled movements rather than speed.
Keep your core engaged throughout the exercise to maintain balance.
If you find it difficult to lean back, you can modify by sitting up straighter until you build strength.
Repetitions: Aim for 10-15 reps on each side.
Ankle Backward-Lean Tap FAQs
What muscles does the Ankle Backward-Lean Tap work?
The Ankle Backward-Lean Tap mainly works the core, with help from the lower back and back. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Ankle Backward-Lean Tap?
None. The Ankle Backward-Lean Tap is a bodyweight exercise, so you can do it anywhere.
What are some Ankle Backward-Lean Tap variations and alternatives?
Similar exercises include the 90-To-90 Lean, Alternating Against-Wall Ankle Tap Under Sit, Alternating Toe-Tap Leg Lift and Across-Body Heel-Tap.
Training calculators
Work out the numbers behind your training before your next session.