Lying Cross-Knee & Toe-Tap
The Lying Cross-Knee & Toe-Tap mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Lying Cross-Knee & Toe-Tap Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Deep Core (transverse abdominis)
How to do the Lying Cross-Knee & Toe-Tap
Setup
Begin by lying flat on your back on a mat with your legs fully extended and your arms resting on the floor at your sides or gently placed behind your head for support.
Movement
Engage Core: Brace your abdominal muscles, pressing your lower back firmly into the floor throughout the entire movement.
Lift and Cross: Simultaneously lift your right leg and your left arm. As you lift, reach the left hand toward your right toe or foot, crunching your upper torso upward to facilitate the reach.
Return: Slowly lower your leg and arm back to the starting position with control. Ensure your back remains flat against the floor as you descend.
Repeat: Repeat the same movement using your opposite limbs (left leg and right arm). Continue alternating sides for the desired number of repetitions or duration.
Form Tips
Avoid letting your lower back arch off the floor; if it does, keep your legs slightly higher to maintain lumbar support.
Keep your eyes focused on your foot to help maintain a proper crunch angle.
Control the descent; don't let gravity do the work.
Lying Cross-Knee & Toe-Tap FAQs
What muscles does the Lying Cross-Knee & Toe-Tap work?
The Lying Cross-Knee & Toe-Tap mainly works the core. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Lying Cross-Knee & Toe-Tap?
None. The Lying Cross-Knee & Toe-Tap is a bodyweight exercise, so you can do it anywhere.
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