Lying Drop Leg & Toe-Tap
Target your upper and lower abs with this effective combo. Alternate controlled leg lowers with reach-heavy toe taps to build a stronger core and improve stability. Perfect for a deep burn!
The Lying Drop Leg & Toe-Tap mainly works the core, with help from the quads. No equipment needed: it uses just your bodyweight.
Optional Equipment
Lying Drop Leg & Toe-Tap Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Obliques; Quads (quadriceps femoris)
How to do the Lying Drop Leg & Toe-Tap
Setup
Lie flat on your back on a yoga mat with your legs extended straight up toward the ceiling.
Engage your core by pressing your lower back firmly into the floor.
Movement
Leg Drop: Slowly lower both legs toward the floor, keeping them straight and maintaining contact between your lower back and the mat. Only lower as far as you can while keeping your back flat against the floor.
Return: Bring your legs back to the starting vertical position.
Toe Touch: Once your legs are back up, perform a crunch by lifting your upper back off the mat and reaching your hands toward your toes. Focus on pulling your belly button toward your spine to drive the movement.
Repeat: Lower your torso back to the mat and immediately transition into the next repetition by lowering your legs again.
Tips for Success
Control: Avoid momentum; use slow and steady movements to maximize core engagement.
Back Support: If your lower back starts to arch or lift off the floor, shorten the range of motion of your leg drops.
Breathing: Exhale as you lift your torso for the toe touch and as you return your legs to the start; inhale as you lower the legs.
Lying Drop Leg & Toe-Tap FAQs
What muscles does the Lying Drop Leg & Toe-Tap work?
The Lying Drop Leg & Toe-Tap mainly works the core, with help from the quads. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Lying Drop Leg & Toe-Tap?
None. The Lying Drop Leg & Toe-Tap is a bodyweight exercise, so you can do it anywhere.
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