Heel Taps (lower abdominals)

Heel Taps (lower abdominals) Beginner Level

It is actually the lower portion of the external oblique that are classed as the lower abdominals because of its relationship with the pelvis. It is because of this relationship that they are so important and contribute to having good core stability. By contracting the lower abdominals it causes a posterior roatation of the pelvis, this can help to prevent low-back pain and help maintain good alignment during exercise. A good exercise to strengthen these very important muscles is the Heel Tap.

How To

Lie on your back on a mat with your palms turned up towards the ceiling, your knees bent and your feet on the floor shoulder-width apart. Activate your TVA by gently drawing your navel toward your spine and then activate your lower abdominals by gently rotating your pelvis posteriorly so that your low-back flattens into the floor slightly (pictured below).

Keeping the lower abdominals contracted slowly raise one leg up to 90 degrees and then back to the floor (pictured below). Repeat on alternate sides and do not allow the pelvis to forward (anteriorly) as your leg moves back towards the floor.

If you feel like your back is lifting off the floor it means the pelvis has moved anteriorly and you have not maintained control. Be careful not to hold your breath whilst performing this exercise. Aim to perform 10 repititions per set and build to 20 reps per set for 2-3 sets.

Stop immediately if at any point you feel pain or discomfort in your low-back!!

Heel Taps (lower abdominals) Intermediate Level

This is a more advanced version of the Heel Tap as both feet are off the floor at the start position, placing a much higher demand on the lower abdominals.

How To

Lie on your back with your palms turned up toward the ceiling and lift both legs up in the air so that your thighs are pointing up toward the ceiling with your knees bent (pictured below). Activate your TVA by gently drawing your navel toward your spine and then posteriorly rotating your pelvis slightly using your lower abdominals.

Slowly lower one leg toward the floor until your heel touches it (pictured below) be very careful not to allow the pelvis to anteriorly rotate (rotate forward so that your low-back lifts up off the mat). Then bring the leg back up to the start position and repeat on the other side.

Start by performing 10 repetitions and build until you can perform 2-3 sets of 20 reps.

Stop immediately if at any point you feel pain or discomfort in your low-back!!