Toe Tapping Stretching Exercises

Your toes may tap each time you hear upbeat music. Although this movement might not seem like a typical stretching or exercise movement, it can help work muscles in your legs, hips and abs. All it takes is a slight variation in your body position and foot movement to make tapping an effective part of your workout routine.

  1. Warm Up

    • Even though toe tapping is not a strenuous exercise, it still helps to warm your body up before doing this activity. Warming up does not mean making your body sweaty or working yourself to exhaustion. Jog in place or walk at a moderate pace for five minutes to get your blood pumping. You will know you’re warmed up when you develop a light sweat and your heart rate increases slightly above its resting level.

    Sitting in a Chair

    • The tibialis anterior muscle, which runs along the front of your shins, activates when you move your toes toward your shins. To begin this toe tapping exercise, sit in a chair with your ankles sitting directly below your knees and the soles of both feet sitting flat on the ground. Lift the toes of your right foot off the floor. Do not raise your heel up. Lower your toes back to the ground. Repeat the exercise with your left foot. Rapidly repeat tapping for two minutes or until you feel a burning sensation along the front of your lower legs.

    Standing Up

    • Get your hip flexors working by standing with your hands on your hips and your feet together. Bring your right foot forward and tap your heel on the floor. Slowly swing your right foot backward and then tap your toes on the floor. Return your right foot to its starting position. Repeat the series of movements with your left foot. Alternate the movement between your left and right foot for 15 to 20 reps.

    Pilates Toe Taps

    • Pilates toe taps move the focus of the exercise to your abdominal muscles. To start, lie flat on your back with the soles of both feet flat on the floor. Slide both heels toward your glutes. Contract your abdominal muscles as you inhale and lift both feet off the floor. Stop lifting your legs when your shins are parallel to the floor and then point your toes until they away from your shins. This is the start position. Exhale and slowly lower your right toes toward the ground by rotating your leg at the hip. Inhale as you lift your right leg back to the starting position. Lower your left leg until your toes touch the floor and return your leg to the starting position. Repeat the movement ten to fifteen times with each leg. Remember to keep your lower back on the floor and do not allow your back to arc.