All about the Tabletop Toe-Tap
(Pilates)
BENEFITS & MUSCLES WORKED: Core, Spine, Pelvis
START POSITION: Lie down in a supine position with your head on the floor (don’t lift it). Raise both legs so that your knees are directly above your hips and your thighs are vertical from hip to knee. This resembles lying on the floor with your feet up on a tabletop (which, of course, is not there).
NOTES: Difficulty Rating: 69%
Keep one leg in place and lower the other until the heel of that leg touches the floor. Only move from the hip. Keep the knee rigid so that it has a constant 90° angle. Then reverse the movement back up to the start position. You can either alternate both legs with just one rep each, or you can do several reps on each leg before switching legs. Just be sure to keep the movement smooth and not too fast. You are looking for your foot to tap the floor gently, rather than using it to push the leg back up. Draw your belly button down towards your spine throughout the manoeuvre, but relax it out briefly at the top position.
There are several different forms of this exercise, each with a distinct name. This form is the easiest to accomplish, but it can become more challenging in several ways as you become fitter.