How To Do Toe Touches
Toe Touches Exercise
Toe Touches is a challenging exercise that primarily targets the rectus abdominis with secondary emphasis on the transverse abdominis and serratus.
It also stretches and activates the hip flexors and the lower back muscles.
Toe Touches creates a prolonged, intense contraction at the top position of the exercise.
It will help strengthen the core section and improve the level of flexibility in your hips and lower back.
This is an important exercise for those who participate in activities that require a strong torso such as sprinting, rock climbing, gymnastics and swimming.
Toe Touches How To
- Sit on the floor with your knees bent at a 90 degree angle.
- Lean back slightly; flex your hip flexors then pull your lower abdominals in to raise your legs up to an angle of 45 degrees. Keep your legs straight and raise your arms straight up to the ceiling. This will be your starting position for the exercise.
- Contract the hip flexors and the upper abdominals to bring your arms and legs toward each other. Try to bring your hands as close as you can to your toes then return to the starting position.
- Repeat the exercise until you have completed the targeted number of reps.
Form and Technique
If you are confident of your range of flexibility you can bring your legs as close as possible to the floor when you return to starting position.
This increases the amount of tension of the abdominal area.
Keep your feet together to increase the involvement of the lower abdominals in the exercise.
Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)
Routine for Muscle Gains: 5 sets x AMRAP (45-60 secs rest between sets)